The Dish: Tofu and Chicken

With so many delightfully fatty foods to choose from in the Caf, the healthy alternative sometimes is not very appealing. For those who have given up on their search, I would suggest trying tofu.

Even though tofu might not look, or taste, exactly like a filet mignon, it has many health benefits. It is high in protein and low in saturated fats and sodium. In recent years it has been proven that regular intake of soy protein, the type of protein found in tofu, can help lower cholesterol levels.

And for all the guys who want to start bulking up to impress the ladies, just four ounces of tofu contains 9.2 grams of protein, which is 18.3% of the recommended daily value. As a suggestion, I would advise you not to try tofu on its own, but instead use it in this delicious recipe.






Broccoli, cut up into small pieces




Chicken (optional)

Teriyaki Sauce

Heat up the garlic, onions and a little bit of oil on medium-high heat until the onions become translucent. Add in the squash, mushrooms, broccoli and carrots.

Stir until the mushrooms have become soft. Turn down the heat to medium-low, then add the tofu and noodles with a tablespoon of water.

Stir until all of the water has evaporated, then add teriyaki sauce until it is thoroughly mixed. Finally pour this mix onto a plate and bon appétit!

If tofu does not appeal to you, there are other options to get you through what is often a difficult month for students.

This may be because finals are approaching and you haven’t done so well on your tests and papers or because the cold weather is turning your hands blue or maybe because you realize that the freshmen fifteen doesn’t only apply to freshmen. Worse yet, your favorite recipes from September may now seem repetitive and unappealing.

One option is to put all your favorite take-out places on speed dial and deplete your bank account. Another other option is to starve. Well, have no fear because this recipe combines the best of what the Caf has to offer and doesn’t exhaust your life savings.




Rotisserie chicken

Honey Mustard Sauce


Romaine Lettuce


Separate the chicken from the bone and cut it into strips. Heat the garlic and the onions on medium-high heat until the onions become translucent.

Add in the chicken until it is hot. Turn the heat down to low-medium heat and stir in the honey mustard sauce. Once the sauce completely covers the chicken, turn off the heat and put all of it on the wrap.

Add as much lettuce and tomatoes as you want. If you love vegetables, add those as well! Wrap it up and eat!

Jamie Von Reyn can be reached at

Author: Staff Writer

Share This Post On

Submit a Comment

Your email address will not be published. Required fields are marked *

Pin It on Pinterest

Share This