Low Fat Yong Tau Foo

Delight in the wholesome flavors of **Low Fat Yong Tau Foo**, a lighter take on the beloved Malaysian-Chinese stuffed vegetable dish. This recipe combines vibrant vegetables like red bell peppers, eggplant, and okra, all generously filled with a delicate low-fat mixture of white fish, shrimp, and tofu. Simmered in a fragrant, low-sodium broth and complemented by nutrient-packed bok choy and crunchy bean sprouts, this dish is both nourishing and satisfying. Perfect for those seeking a heart-healthy, high-protein meal, this comforting soup is ready in just 45 minutes and makes for a delightful, guilt-free dinner. Garnished with fresh cilantro, it’s a colorful and flavorful way to enjoy a classic without compromising on health goals.

Nutriscore Rating: 78/100

Prep Time:25 mins

Cook Time:20 mins

Total Time:45 mins

Servings: 4

Ingredients

• 300 grams firm tofu
• 2 medium red bell pepper
• 6 pieces okra
• 1 large eggplant
• 200 grams low-fat white fish fillet (e.g., cod or tilapia)
• 100 grams shrimp (peeled and deveined, optional for extra flavor)
• 1 tablespoon low-sodium soy sauce
• 0.5 teaspoon white pepper
• 1 teaspoon cornstarch
• 1 clove garlic (minced)
• 4 cups water
• 1 piece low-sodium chicken or vegetable stock cube
• 4 small heads bok choy
• 1 cup bean sprouts
• 2 tablespoons fresh cilantro (for garnish)

Directions

Step 1

Cut the tofu into thick rectangular slices. Use a small spoon to scoop out a shallow cavity in the center of each slice. Reserve the scooped tofu.

Step 2

Slice the red bell peppers into halves and remove the seeds. Trim the ends off the okra and make a slit along its length. Cut the eggplant into thick diagonal slices and make a small slit in the middle of each slice.

Step 3

In a food processor, blend the white fish fillet, optional shrimp, reserved scooped tofu, low-sodium soy sauce, white pepper, garlic, and cornstarch until it forms a smooth paste.

Step 4

Stuff the fish paste mixture into the cavity of each tofu piece, as well as into the halved peppers, okra, and eggplant slits.

Step 5

Bring the water to a boil in a pot. Add the low-sodium stock cube and stir until dissolved to make a broth.

Step 6

Lower the stuffed ingredients gently into the broth. Simmer uncovered for about 10 minutes until the stuffing is fully cooked and firm to touch.

Step 7

In the last 3 minutes of cooking, add the bok choy to the broth and let it wilt slightly. Add the bean sprouts and cook for 1 minute.

Step 8

Ladle the soup into bowls, ensuring each serving gets a mix of the stuffed items, vegetables, and broth.

Step 9

Garnish with fresh cilantro and serve hot. Enjoy your low-fat Yong Tau Foo!

Nutrition Facts

Serving size	(2922.7g)

Amount per serving	% Daily Value*
Calories	872.4

Total Fat 19.2g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 0.6g
Cholesterol 289.4mg	0%
Sodium 2002.6mg	0%
Total Carbohydrate 81.3g	0%
Dietary Fiber 35.2g	0%
Total Sugars 42.2g
Protein 112.6g	0%

Vitamin D 400IU	0%
Calcium 1043.9mg	0%
Iron 13.3mg	0%
Potassium 4900.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.2%

Protein: 47.5%

Carbs: 34.3%