Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.

Enter Meatless Monday. This week's recipe is Sesame Tofu With Eggplant. "This dish features the classic Chinese pairing of tofu and eggplant. We added color, texture and more nutrients by bringing in additional vegetables," says chef Asata, who provided this recipe. She adds, "Dark sesame oil also reflects authentic flavors in this quick veggie saute."

Sesame Tofu With Eggplant

1 lb extra firm tofu, drained and cubed
2 Japanese eggplants, diced
1 pint shiitake mushrooms, stemmed and sliced
2 small bok choy, sliced or 1 cup sliced cabbage
1 red bell pepper, sliced
3 cloves garlic
ginger, 1-inch piece, peeled and grated
1 tsp low-sodium soy sauce
1 tbsp water
1 tsp dark sesame oil
1 tsp toasted sesame seeds
Lightly mist a pan with cooking spray over medium high heat.

Add the eggplant, tofu and shiitake mushrooms and saute for about 5 minutes or until the eggplant browns and just becomes tender.

Add the bok choy, pepper, garlic and ginger. Stir in the soy sauce and water and continue cooking until the bok choy is crisp-tender and a gorgeous bright green, another 3-5 minutes.

Stir in the sesame oil and sprinkle with sesame seeds and serve with a side of brown rice.

Nutrition info: Per 246 gram serving: 179 calories, 10 g total fat, 1 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 109 mg sodium, 14 g total carbs, 4 g dietary fiber, 4 g sugar and 14 g protein.

About chef Asata

Chef Asata completed her degree in culinary arts from the International School of Culinary Arts at the Art Institute of Atlanta in 2000 and has been a professional chef for nearly a decade in some of Atlanta’s top-rated restaurants and in private homes. She has been chef at Dish Restaurant, the Food Studio and Nikolai’s Roof (both recipients of the AAA Four Diamond Award) and the vegan restaurant Lush. Asata teaches cooking classes for teens and adults at the Cooks Warehouse in Atlanta.

Photo: Xinhua /Landov