It's the first Friday of summer. What's not to love?
Here are six yummy recipes to help you through the weekend, including kid-friendly Pot Luck Pasta Salad and Swirled Frozen Yogurt Pie. Enjoy!
BLACK BEAN, CORN AND QUINOA STUFFED PEPPERS
This comes from Tablespoon.com, and begins, “Easy to make stuffed peppers, packed with protein-rich quinoa and plenty of Mexican flavors.”
To view this online, click here.
Prep Time: 10 minutes; Total Time: 60 minutes; Servings: 8
Ingredients
1 sweet potato, cut into small cubes
1 teaspoon chili powder
1 teaspoon cumin
4 tablespoons extra-virgin olive oil, divided
1/2 red onion, diced
1 jalapeño, seeded and diced
3 cloves garlic, minced
1 packet (8 oz) Old El Paso™ Black Beans, drained
1 package (12 oz) frozen corn
1/2 cup uncooked quinoa
2 tablespoons fresh lime juice
1/2 cup fresh cilantro leaves
4 red bell peppers, sliced lengthwise and seeds removed
2 cups shredded cheddar
1 scallion, finely diced (for garnish)
2 pinches coarse salt and freshly ground pepper
Directions
Preheat oven to 400°F. Arrange the diced potatoes on a rimmed baking sheet. Drizzle with 2 tablespoons oil and sprinkle with cumin, chili powder and a good pinch of salt and pepper. Toss and roast for 20 minutes. Once roasted, lower the heat to 375°F.
Cook the quinoa in boiling water until they pop into little spirals, about 15 minutes. Drain.
Heat the remaining 2 tablespoons oil in a large skillet over medium-high. Add the onions and sauté until they start to soften, about 4 minutes. Add the jalapeno and garlic; sauté another minute, until fragrant.
Add the black beans and frozen corn; cook for 5 minutes, until warmed. Add the roasted sweet potatoes, cooked quinoa, lime juice, cilantro leaves, and a good pinch of salt and pepper.
Stuff the mixture into each pepper half, and sprinkle the cheese on top. Bake for 30 minutes, or until the peppers have softened, and the cheese is melted and starting to bubble.
Garnish with scallions and serve immediately.
POT LUCK PASTA SALAD (KID-FRIENDLY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe begins, “This colorful salad has something for everyone. If you’re short on time, buy the ingredients already cut from a salad bar and use your favorite bottled fat-free Italian dressing.”
POINTS® Value: 3; Servings: 12; Preparation Time: 30 minutes; Cooking Time: 15 minutes; Level of Difficulty: Easy
Ingredients
4 oz uncooked whole-wheat pasta, corkscrew shape (about 1 1/2 cups)
4 oz uncooked whole-wheat pasta, wheel shaped (about 1 1/2 cups)
1/3 cup olive oil
1/4 cup fresh lemon juice
1 tsp dried oregano
1 Tbsp Dijon mustard
1/2 tsp table salt
1/4 tsp black pepper
2 medium garlic cloves, minced
2 1/2 oz olives, canned, sliced, black (about 10 medium black olives)
1 medium green peppers, chopped (about 1 cup)
1 medium sweet red peppers, chopped (about 1 cup)
3/4 cup grape tomatoes, or other small tomatoes, halved (about 10 tomatoes)
1 medium yellow summer squash, halved lengthwise and sliced (about 1/2 cup)
1 medium zucchini, halved lengthwise and sliced (about 1/2 cup)
1 cup frozen green peas, thawed
Directions
Cook pasta according to package directions; drain. Rinse pasta with cold water; drain again and set aside.
Meanwhile, prepare salad dressing by mixing together oil, lemon juice, oregano, mustard, salt, black pepper and garlic in a small bowl; set aside until ready to use.
In a large bowl, combine cooked pasta with vegetables; pour in dressing and toss thoroughly to coat. Cover and chill about 2 hours. Yields about 1 cup per serving.
WEEKNIGHT TWO-BEAN CHILI
This comes from the Food Network kitchen, and starts out, “This 30-minute weekenight dinner is a vegetarian chili that tastes like it's been slow simmered for hours. The hint of Chinese five-spice powder is a nice spice surprise. If you serve it over spaghetti, it turns into Cincinnati-style chili. (1 serving of Cincinnati-style chili equals 3/4 cup chili + 2 ounce (dry) cooked whole-wheat spaghetti.)”
Level: Easy; Prep Time: 15 minutes; Cook Time: 15 minutes; Total Time: 30 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients:
1 tablespoon vegetable oil
1 small jalapeno, minced (with some seeds)
1 small or 1/2 large red onion, finely diced
2 teaspoons red wine vinegar
1 large clove garlic, minced
1 1/4 cups low-sodium vegetable broth
1 cup canned crushed roasted tomatoes
1 1/2 tablespoons chili powder
1/4 teaspoon Chinese five-spice powder or ground cinnamon, optional
Two 15-ounce cans beans (such as kidney and black), rinsed and drained
2 tablespoons chopped fresh cilantro
2 cups cooked brown rice
1/2 cup finely shredded extra-sharp Cheddar (2 ounces)
Directions
Heat the oil in a large saucepan over medium-high heat; add the jalapenos, onions and vinegar and cook, stirring, until softened, about 5 minutes. Add the garlic and cook about 30 seconds.
Stir in the broth, tomatoes, chili powder and five-spice powder if using, and increase the heat to high. Bring to a full boil and cook for 1 minute. Stir in the beans and return to a full boil. Reduce the heat to medium and simmer until just slightly thickened but still soupy, about 5 minutes. Stir in the cilantro.
Fill each bowl with about 1/2 cup of rice. Ladle the chili on top, sprinkle with the Cheddar and serve.
SWIRLED FROZEN YOGURT PIE
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe begins, “Substitute your favorite frozen yogurts to create a different pie every time. For more options, swap the yogurt with fat-free varieties of ice cream or Tofutti.”
Was POINTS® value of: 8; Now POINTS® value of: 5; Servings: 8; Preparation Time: 20 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 1/2 cup fat-free chocolate frozen yogurt
1 1/2 cup fat-free vanilla frozen yogurt
1/2 cup mini chocolate chips
6 oz pie crust
1 cup fat-free whipped topping
Directions
In a large bowl, combine both yogurts by gently folding flavors together.
Add chocolate chips. Spoon mixture into prepared crust; cover with plastic wrap and freeze until firm, about 2 hours.
Top with whipped topping before serving. Slice into 8 pieces.
Chef Tips We renovated Swirled Frozen Yogurt Pie by:
Using fat-free frozen yogurt instead of ice cream.
Using fat-free whipped topping instead of regular topping.
THREE-CUP VEGETABLES
This is from Ali Slagle in The New York Times cooking e-newsletter. Ali wrote, “This vegan dish is inspired by three-cup chicken, a deeply savory Taiwanese specialty that can be traced back to the 13th century, to the execution of Wen Tianxiang, a scholar-general of the Song dynasty who resisted Kublai Khan’s invasion. The night before Wen’s death, a guard is said to have made him the surprisingly pungent chicken dish with the prison’s limited resources. It has many variations, but usually calls for braising chicken in rice wine, soy sauce and sesame oil with plenty of ginger, garlic and basil. Here, root vegetables like carrots, parsnips, sweet potatoes and turnips take the place of the chicken, but feel free to also add tofu and quick-cooking vegetables like broccoli or snap peas with the roots. Serve over rice or ramen noodles to soak up sauce.”
Note: While this is a vegetarian blog, I felt the need to have the above quote in its entirety.
Yield: 4 servings; Time: 30 minutes.
To view this on the Times’ website, click here.
Note: If, like me, you don't keep alcohol around the house, don't panic. I've been known to add water (or a suitable broth) in place of wine in recipes.
Ingredients
2 tablespoons canola or other neutral oil
6 cups root vegetables, such as carrots, parsnips, sweet potatoes and-or turnips, cut into 1/4-inch slices and halved or quartered if large (about 2 pounds)
1 (1-inch) piece ginger, peeled and thinly sliced
10 garlic cloves, smashed and peeled
3/4 cup Chinese rice wine
6 tablespoons low-sodium soy sauce
3 tablespoons toasted sesame oil
2 tablespoons dark brown sugar
2 dried chiles, like chiles de árbol, or 1/4 teaspoon red-pepper flakes
2 cups fresh basil leaves, torn if large
Preparation
In a large skillet, heat oil over medium-high heat until it shimmers. Add the vegetables, ginger and garlic, and cook, stirring occasionally, until vegetables are crisp-tender and browned in spots, 7 to 10 minutes.
Lower the heat to medium and stir in the rice wine, soy sauce, sesame oil, brown sugar and red-pepper flakes. Cook, stirring occasionally, until the vegetables are tender and the sauce has reduced, 10 to 15 minutes. Remove from heat, and stir in the basil.
IRISH WHOLE WHEAT SODA BREAD
This is from the infamous long-since-forgotten emailing list. However, since it has nutritional info for diabetics, I have to guess that it was in a diabetic email.
Yield: Makes 1 Round Loaf
Ingredients
2 cups whole wheat flour
1 cup all-purpose flour
1 tablespoon granulated sugar
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
1-1/2 cups buttermilk
Directions
Preheat oven to 400 degrees F. Lightly grease a baking sheet.
In a large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda and salt. Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.
With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round with a slightly flattened top.
Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto a cooling rack immediately. Dust top with rice flour. Serve warm from the oven.
Nutritional Information Per Serving (1/12 of loaf): Calories: 123, Carbohydrate: 25 g, Fiber: 3 g, Protein: 5 g, Fat: 1 g, Sodium: 335 mg, Cholesterol: 1 mg
Diabetic Exchanges: 1-1/2 Starch/Bread
Friday, June 21, 2019
Thursday, June 20, 2019
Drinks
While most of us crave variety in what we eat, how about variety in our drinks? If you're looking for something beyond water-soda-ice tea-or-milk, how about check out the Tropical Papaya Perfection, Starbucks Frappuccino, Watermelon Punch, or any of the the other drinks in today's post. Enjoy!
STRAWBERRY FROSTY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Our Strawberry Frosty is much less fattening than typical fast-food shakes — and it's just as creamy!”
POINTS® Value: 3; Servings: 2; Preparation Time: 5 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 cup fat-free vanilla frozen yogurt
1 cup unsweetened frozen strawberries
1/2 cup fat-free skim milk
1 tsp vanilla extract
1 Tbsp strawberry jam
Directions
Combine ingredients in a blender; blend until thick and frothy. Yields about 1 cup per serving.
MULLED APPLE-CRANBERRY CIDER
This comes from Weight Watchers. Unfortunately, it was sent to me a number of years ago (try 2006) and while I tried to find the link for it on the WW site, I couldn’t locate it. If anyone reading this can shed light on this, I’d appreciate it if you’d let me know.
POINTS® Value: 2; Servings: 6; Preparation Time: 5 min; Cooking Time: 15 min; Level of Difficulty: Easy
This begins, “This hot drink is perfect for chilly autumn nights. Curl up with a good book and indulge.”
Ingredients
3 cup apple cider
3 cup cranberry juice cocktail
1 Tbsp unpacked brown sugar
1/2 tsp ground allspice
1/4 tsp ground cloves
1 Tbsp orange zest
3 average cinnamon stick
Instructions
Combine all ingredients in a large saucepan. Bring to a slow boil over medium-high heat and then reduce heat to simmer. Simmer for 15 minutes and then strain into mugs. Yields about 1 cup per serving.
TROPICAL PAPAYA PERFECTION
This recipe, as well as the next one (Just Peachy) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.”
Servings: 1
1 papaya, cut into chunks
1 cup fat-free plain yogurt
1/2 cup fresh pineapple chunks
1/2 cup crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
Nutrition Information: Calories: 299; Protein: 13 g; Carbs: 64 g; Fiber: 7 g; Sugar: 44 g; Total fat: 1.5 g; Saturated fat: 0.1 g; Sodium: 149 mg
JUST PEACHY
This recipe begins, “Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.”
Servings: 2
1 cup milk
2 Tbsp low-fat vanilla yogurt
1/2 cup frozen peaches
1/2 cup strawberries
1/8 tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
Blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
Add mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.
Nutrition Information: Calories (per serving): 150; Protein: 9 g; Carbs: 26.5 g; Fiber: 2 g; Sugar: 24 g; Total fat: 2 g; Saturated fat: 1 g; Sodium: 73 mg
WATERMELON PUNCH
Years ago, I was a bride’s maid at a friend’s wedding. A friend of the couple held the reception dinner; this punch was served with the hors d’oeuvres. I’ve added ginger ale to the recipe; it’s good either way.
This recipe, as well as the next three recipes (Lizard Lounge Tea, Pink Lady Punch, and Spice Tea) are from my e-cookbook, Off the Wall Cooking, soon to be updated.)
1 watermelon
1 T honey
6 oz. can orange juice, undiluted
2 liter bottle ginger ale
Put watermelon (excluding rind and seeds) in a blender—and blend. Pour juice through a strainer into a large bowl. Add orange juice and honey, stir, and add ice. Add ginger ale just before serving.
STARBUCKS FRAPPUCCINO
This recipe begins, “Make this popular frozen delight at home, without the caffeine buzz (or with it).”
This came from Healing Heart Foundation. They have a bunch of really yummy recipes. I definitely recommend checking out the site.
1 1/2 cups strong cold decaffeinated coffee
1/2 cup fat-free or low-fat soy or rice milk
1/2 cup granulated sugar
1 teaspoon chocolate syrup
1/4 teaspoon salt
1/8 teaspoon vanilla extract
3 cups crushed ice or ice cubes
Combine the coffee, milk, sugar, chocolate syrup and salt in a blender and mix on medium speed for 15 seconds to dissolve sugar. Add the vanilla extract and ice then blend on high speed until smooth and creamy. Stir with a spoon if necessary to help blend. Pour into two 16-ounce glasses.
2 - 16 oz servings, each 191 calories: less than 1% from fat (0.029 g), 99% from carbohydrates (47.7 g), 1% from protein (0.24 g). Sodium 282 mg, Fiber 0 g.
STRAWBERRY FROSTY
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Our Strawberry Frosty is much less fattening than typical fast-food shakes — and it's just as creamy!”
POINTS® Value: 3; Servings: 2; Preparation Time: 5 min; Cooking Time: 0 min; Level of Difficulty: Easy
Ingredients
1 cup fat-free vanilla frozen yogurt
1 cup unsweetened frozen strawberries
1/2 cup fat-free skim milk
1 tsp vanilla extract
1 Tbsp strawberry jam
Directions
Combine ingredients in a blender; blend until thick and frothy. Yields about 1 cup per serving.
MULLED APPLE-CRANBERRY CIDER
This comes from Weight Watchers. Unfortunately, it was sent to me a number of years ago (try 2006) and while I tried to find the link for it on the WW site, I couldn’t locate it. If anyone reading this can shed light on this, I’d appreciate it if you’d let me know.
POINTS® Value: 2; Servings: 6; Preparation Time: 5 min; Cooking Time: 15 min; Level of Difficulty: Easy
This begins, “This hot drink is perfect for chilly autumn nights. Curl up with a good book and indulge.”
Ingredients
3 cup apple cider
3 cup cranberry juice cocktail
1 Tbsp unpacked brown sugar
1/2 tsp ground allspice
1/4 tsp ground cloves
1 Tbsp orange zest
3 average cinnamon stick
Instructions
Combine all ingredients in a large saucepan. Bring to a slow boil over medium-high heat and then reduce heat to simmer. Simmer for 15 minutes and then strain into mugs. Yields about 1 cup per serving.
TROPICAL PAPAYA PERFECTION
This recipe, as well as the next one (Just Peachy) are from “20 Super Healthy Smoothie Recipes” on the Runner’s World website. They’re originally from The Editors of Prevention.
This one begins, “Thick like a milkshake, this coconut-infused smoothie recipe transports you to a tropical island.”
Servings: 1
1 papaya, cut into chunks
1 cup fat-free plain yogurt
1/2 cup fresh pineapple chunks
1/2 cup crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
Combine the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
Nutrition Information: Calories: 299; Protein: 13 g; Carbs: 64 g; Fiber: 7 g; Sugar: 44 g; Total fat: 1.5 g; Saturated fat: 0.1 g; Sodium: 149 mg
JUST PEACHY
This recipe begins, “Fat-free vanilla ice cream makes this protein packed smoothie sinful and slimming. Skip the spoonful of sugar for a healthier pick.”
Servings: 2
1 cup milk
2 Tbsp low-fat vanilla yogurt
1/2 cup frozen peaches
1/2 cup strawberries
1/8 tsp powdered ginger
2 tsp whey protein powder (such as Source Organic Whey Protein)
3 ice cubes
Blend together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it’s evenly distributed.
Add mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you’ll add volume without the calories.
Nutrition Information: Calories (per serving): 150; Protein: 9 g; Carbs: 26.5 g; Fiber: 2 g; Sugar: 24 g; Total fat: 2 g; Saturated fat: 1 g; Sodium: 73 mg
WATERMELON PUNCH
Years ago, I was a bride’s maid at a friend’s wedding. A friend of the couple held the reception dinner; this punch was served with the hors d’oeuvres. I’ve added ginger ale to the recipe; it’s good either way.
This recipe, as well as the next three recipes (Lizard Lounge Tea, Pink Lady Punch, and Spice Tea) are from my e-cookbook, Off the Wall Cooking, soon to be updated.)
1 watermelon
1 T honey
6 oz. can orange juice, undiluted
2 liter bottle ginger ale
Put watermelon (excluding rind and seeds) in a blender—and blend. Pour juice through a strainer into a large bowl. Add orange juice and honey, stir, and add ice. Add ginger ale just before serving.
STARBUCKS FRAPPUCCINO
This recipe begins, “Make this popular frozen delight at home, without the caffeine buzz (or with it).”
This came from Healing Heart Foundation. They have a bunch of really yummy recipes. I definitely recommend checking out the site.
1 1/2 cups strong cold decaffeinated coffee
1/2 cup fat-free or low-fat soy or rice milk
1/2 cup granulated sugar
1 teaspoon chocolate syrup
1/4 teaspoon salt
1/8 teaspoon vanilla extract
3 cups crushed ice or ice cubes
Combine the coffee, milk, sugar, chocolate syrup and salt in a blender and mix on medium speed for 15 seconds to dissolve sugar. Add the vanilla extract and ice then blend on high speed until smooth and creamy. Stir with a spoon if necessary to help blend. Pour into two 16-ounce glasses.
2 - 16 oz servings, each 191 calories: less than 1% from fat (0.029 g), 99% from carbohydrates (47.7 g), 1% from protein (0.24 g). Sodium 282 mg, Fiber 0 g.
Wednesday, June 19, 2019
Tofu
For anyone who's ever even thought of a vegetarian lifestyle, tofu is one of those versatile foods that almost seems like a punchline for a joke (especially for non-vegetarians).
However, there's so much one can do with tofu, from silken to extra-firm, as these six recipes show. Not sure where to start? Try the Teriyaki Tofu Kabobs or Chocolate Tofu Pudding, and go from there. Enjoy!
VEGAN CHINESE KUNG PAO TOFU
This is from Jolinda Hackett, of The Spruce Eats. Jolinda wrote, “Never had kung pao tofu before? Looking for something new to try for a vegetarian dinner tonight? Try this vegetarian Chinese dish!
“Although this traditional Chinese food dish is usually made with chicken, you can use tofu to create a very similar vegetarian and vegan version of traditional kung pao chicken using all the same Chinese ingredients and seasonings, including sesame oil, red pepper flakes, onion, lime and hot sauce. This vegetarian kung pao tofu recipe also calls for lots of healthy Chinese veggies including snow peas, bok choy, cabbage, and mushrooms.
“Serve this Szechuan-style Chinese kung pao tofu recipe over rice.
“Need this recipe to be gluten-free as well as vegan? Double-check that your is gluten-free, and use tamari in place of the soy sauce.”
Prep Time: 45 minutes; Cook Time: 15 minutes; Total Time: 60 minutes; Yield: about 3 servings.
View this online here.
Ingredients
3 tbsp vegetable broth
1 tbsp lime juice
2 tbsp soy sauce (or tamari to keep it gluten-free)
1 pound firm or extra firm tofu, cut into bite-sized cubes
1 tbsp sesame oil + 2 tbsp
1 onion, diced
1 red bell pepper, diced
1/4 tsp red pepper flakes
1/2 cup sliced mushrooms
1 tbsp fresh ginger, minced
1 small bok choy, chopped
1/4 cup vegetable broth
1/2 cup snow peas
1/2 small purple cabbage, sliced thin
1 tbsp fresh chopped parsley
1 tsp hot sauce
Salt and pepper to taste
Directions
Prepare your tofu. Like most vegetarian tofu recipes, this tofu recipe will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Once your tofu is ready, combine the 3 tbsp vegetable broth, lime juice, soy sauce, 1 tbsp sesame oil and the tofu in a small bowl. Allow to marinate for at least 30 minutes, mixing occasionally to coat the tofu well.
Pre-heat oven to 375 F. Grease a baking sheet or cover with foil and bake tofu for 15 minutes, turning once.
In a large skillet or wok over medium-high heat, saute the onion, bell pepper, red pepper flakes, mushrooms and ginger in 2 tbsp sesame oil for 3 to 5 minutes, stirring frequently. Add bok choy and vegetable broth and cook for 3 to 5 more minutes. Add cabbage and snow peas.
Reduce heat to low and add tofu and remaining ingredients, cooking just until combined and heated through. Serve over rice.
VEGETARIAN MAPO TOFU
This is from David Tanis in The New York Times cooking e-newsletterr. David wrote, “Mapo tofu is a justly popular menu item in many Chinese restaurants. It is a quickly cooked dish of braised tofu with minced pork (sometimes beef) in a bracing spicy sauce made with fermented black beans and fermented broad bean paste, along with hot red pepper and Sichuan pepper. This meatless version with fresh shiitake mushrooms is completely satisfying, and surprisingly easy to make. For the best texture, use soft tofu rather than firm, taking care to cook it gently to keep it from crumbling.”
Yield: 4 to 6 servings; Time: 30 minutes
This was featured in “Mapo Tofu Goes Vegetarian”, and can be viewed online at https://cooking.nytimes.com/recipes/1017358-vegetarian-mapo-tofu.
Ingredients
8 ounces shiitake mushrooms
2 cups water
15 ounce block of soft tofu (do not use silken)
Salt
3 tablespoons vegetable oil
3 small dried hot red peppers
1 tablespoon fermented black beans, rinsed
1 tablespoon fermented spicy broad bean paste (doubanjiang)
2 teaspoons minced garlic
1 tablespoon grated ginger
2 teaspoons soy sauce
1 teaspoon toasted sesame oil
1 teaspoon finely ground Sichuan pepper
1 tablespoon corn- or potato starch, dissolved in 3 tablespoons cold water
1/2 cup slivered scallions, both white and green parts
Cilantro sprigs, for garnish
Directions
Remove stems from mushrooms. Make a light mushroom broth by simmering stems in 2 cups water for 15 minutes, then strain and reserve broth (discard stems). Dice mushroom caps and set aside.
Cut tofu into 1-inch cubes. Cover with boiling salted water, let steep for 15 minutes, then drain.
Put oil in a wok or wide skillet over medium heat. Add red peppers, black beans and bean paste and cook, stirring until fragrant, about 1 minute. Add garlic and ginger and let sizzle, then add mushrooms, soy sauce, sesame oil and Sichuan pepper. Add 1 1/2 cups mushroom broth and cook mixture gently for 2 minutes.
Carefully add tofu cubes. Shake pan to distribute sauce, using a wooden spoon to help. Try to avoid smashing tofu. Drizzle in cornstarch mixture, gently swirling pan to incorporate (sauce will thicken) and simmer tofu in sauce for 2 minutes more. Thin with a little mushroom broth if necessary.
TOFU ALMONDINE
This came from the infamous long-since-forgotten emailing list. Serves: 4; Preparation time: 15 minutes
Ingredients
2 lb. tofu, drained, pressed & cut into cubes
4 tablespoons tamari
1/2 cup tamari
1/2 cup almond butter
2 2/3 cups water or veggie broth
2 2/3 tablespoons corn starch
2 tablespoons olive oil
1 small onion, sliced
1 green pepper, sliced
1 carrot, diced
2 cups mushrooms, sliced
1 cup broccoli florets
1/2 cup slivered almonds (optional)
Directions
Preheat oven to 375 degrees. Place tofu cubes in bowl & coat with 4 tablespoons tamari. Toss to combine & put on sprayed cookie sheet. Bake for 20 minutes.
Whisk together almond butter, the rest of the tamari, water/veggie broth & corn starch.
Put tofu, veggies & sauce in 9x13 baking pan. Bake for about 1 hour or until veggies are soft & sauce is thickened, stirring occasionally (about every 15 minutes). Sprinkle with slivered almonds.
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
CHOCOLATE TOFU PUDDING
This recipe is from the May 2005 issue of Vegetarian Times. It serves 6.
To view this online, click here.
6 oz. semisweet chocolate, coarsely chopped
1 Tbs. vegetable oil
12 oz. soft tofu, well drained
1/4 cup pure maple syrup
1/4 cup vanilla or plain soymilk
1 tsp. lemon juice
1/4 tsp. vanilla extract
1 Tbs. tahini
1/2 pint fresh strawberries, hulled and sliced, or whole raspberries
Heat chocolate and oil in top of double boiler set over barely simmering water. Whisk until smooth. Remove pan from water, and let cool 20 to 30 minutes.
Meanwhile, cut tofu into thick slabs, and place on triple layer of paper towels. Press firmly on tofu to squeeze out as much water as possible; change paper towels if necessary.
Put maple syrup, soymilk, lemon juice, vanilla extract and tahini into food processor. Crumble tofu into mixture, and purée until smooth, scraping down sides with spatula as necessary. Add melted chocolate, and process until well blended.
Transfer pudding into 6 custard cups or small bowls. Cover each with plastic wrap, and refrigerate 2 to 3 hours, or until softly set. To serve, top with berries.
nutritional information Per SERVING: Calories: 280; Protein: 9 g; Total Fat: 16 g; Saturated Fat: 6 g; Carbohydrates: 31 g; Sodium: 15 mg; Fiber: 1 g; Sugar: 26 g; Vegan
QUINOA SALAD WITH BAKED MARINATED TOFU
This recipe is from the May 2000 issue of Vegetarian Times, and begins, “Here's a light grain salad with a wonderfully tangy flavor. For a convenient substitute, you can buy prepared baked marinated tofu for this recipe. To toast almonds, bake them at 350F for about 15 minutes; cool.” Makes 4 servings.
To view this online, click here.
Marinated Tofu
1 lb. firm tofu, drained and cut into 8 slices
1/4 cup tamari or reduced-sodium soy sauce
1 Tbs. nutritional yeast
1 Tbs. Dijon mustard
1 small clove garlic, minced
1 tsp. honey
1/8 tsp. cayenne
Quinoa Salad
1 cup uncooked quinoa
1/8 tsp. cayenne
3 stalks celery, diced
1/2 medium red bell pepper, diced
1 bunch fresh cilantro, chopped
1/4 cup whole blanched almonds, toasted (1 1/2 oz.)
1 to 2 Tbs. balsamic vinegar
Red leaf lettuce for serving
Sesame seeds and red bell pepper strips for garnish (optional)
Make marinated tofu: Preheat oven to 400F. Place tofu slices in small glass baking dish. In small bowl, whisk together remaining ingredients and 1/4 cup water. Pour over tofu. Bake until tofu is browned and marinade is absorbed, about 45 minutes.
Meanwhile, rinse quinoa in sieve under cold running water until water runs clear. In medium saucepan, combine quinoa, 2 cups water and pinch each of cayenne and salt and bring to a boil over high heat. Reduce heat to low, cover and simmer 15 minutes. Remove from heat and let stand, covered, 15 minutes.
Transfer quinoa to large bowl and let cool. Crumble in 4 slices baked tofu. Add celery, diced bell pepper, cilantro, almonds and vinegar. Season with salt to taste and mix well.
Line serving platter with lettuce, spoon salad on top, and garnish with sesame seeds and pepper strips if desired. Serve with remaining baked tofu on the side.
nutritional information Per Serving: Calories: 305; Protein: 15 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 38 g; Sodium: 910 mg; Fiber: 5 g; Vegan
However, there's so much one can do with tofu, from silken to extra-firm, as these six recipes show. Not sure where to start? Try the Teriyaki Tofu Kabobs or Chocolate Tofu Pudding, and go from there. Enjoy!
VEGAN CHINESE KUNG PAO TOFU
This is from Jolinda Hackett, of The Spruce Eats. Jolinda wrote, “Never had kung pao tofu before? Looking for something new to try for a vegetarian dinner tonight? Try this vegetarian Chinese dish!
“Although this traditional Chinese food dish is usually made with chicken, you can use tofu to create a very similar vegetarian and vegan version of traditional kung pao chicken using all the same Chinese ingredients and seasonings, including sesame oil, red pepper flakes, onion, lime and hot sauce. This vegetarian kung pao tofu recipe also calls for lots of healthy Chinese veggies including snow peas, bok choy, cabbage, and mushrooms.
“Serve this Szechuan-style Chinese kung pao tofu recipe over rice.
“Need this recipe to be gluten-free as well as vegan? Double-check that your is gluten-free, and use tamari in place of the soy sauce.”
Prep Time: 45 minutes; Cook Time: 15 minutes; Total Time: 60 minutes; Yield: about 3 servings.
View this online here.
Ingredients
3 tbsp vegetable broth
1 tbsp lime juice
2 tbsp soy sauce (or tamari to keep it gluten-free)
1 pound firm or extra firm tofu, cut into bite-sized cubes
1 tbsp sesame oil + 2 tbsp
1 onion, diced
1 red bell pepper, diced
1/4 tsp red pepper flakes
1/2 cup sliced mushrooms
1 tbsp fresh ginger, minced
1 small bok choy, chopped
1/4 cup vegetable broth
1/2 cup snow peas
1/2 small purple cabbage, sliced thin
1 tbsp fresh chopped parsley
1 tsp hot sauce
Salt and pepper to taste
Directions
Prepare your tofu. Like most vegetarian tofu recipes, this tofu recipe will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Once your tofu is ready, combine the 3 tbsp vegetable broth, lime juice, soy sauce, 1 tbsp sesame oil and the tofu in a small bowl. Allow to marinate for at least 30 minutes, mixing occasionally to coat the tofu well.
Pre-heat oven to 375 F. Grease a baking sheet or cover with foil and bake tofu for 15 minutes, turning once.
In a large skillet or wok over medium-high heat, saute the onion, bell pepper, red pepper flakes, mushrooms and ginger in 2 tbsp sesame oil for 3 to 5 minutes, stirring frequently. Add bok choy and vegetable broth and cook for 3 to 5 more minutes. Add cabbage and snow peas.
Reduce heat to low and add tofu and remaining ingredients, cooking just until combined and heated through. Serve over rice.
VEGETARIAN MAPO TOFU
This is from David Tanis in The New York Times cooking e-newsletterr. David wrote, “Mapo tofu is a justly popular menu item in many Chinese restaurants. It is a quickly cooked dish of braised tofu with minced pork (sometimes beef) in a bracing spicy sauce made with fermented black beans and fermented broad bean paste, along with hot red pepper and Sichuan pepper. This meatless version with fresh shiitake mushrooms is completely satisfying, and surprisingly easy to make. For the best texture, use soft tofu rather than firm, taking care to cook it gently to keep it from crumbling.”
Yield: 4 to 6 servings; Time: 30 minutes
This was featured in “Mapo Tofu Goes Vegetarian”, and can be viewed online at https://cooking.nytimes.com/recipes/1017358-vegetarian-mapo-tofu.
Ingredients
8 ounces shiitake mushrooms
2 cups water
15 ounce block of soft tofu (do not use silken)
Salt
3 tablespoons vegetable oil
3 small dried hot red peppers
1 tablespoon fermented black beans, rinsed
1 tablespoon fermented spicy broad bean paste (doubanjiang)
2 teaspoons minced garlic
1 tablespoon grated ginger
2 teaspoons soy sauce
1 teaspoon toasted sesame oil
1 teaspoon finely ground Sichuan pepper
1 tablespoon corn- or potato starch, dissolved in 3 tablespoons cold water
1/2 cup slivered scallions, both white and green parts
Cilantro sprigs, for garnish
Directions
Remove stems from mushrooms. Make a light mushroom broth by simmering stems in 2 cups water for 15 minutes, then strain and reserve broth (discard stems). Dice mushroom caps and set aside.
Cut tofu into 1-inch cubes. Cover with boiling salted water, let steep for 15 minutes, then drain.
Put oil in a wok or wide skillet over medium heat. Add red peppers, black beans and bean paste and cook, stirring until fragrant, about 1 minute. Add garlic and ginger and let sizzle, then add mushrooms, soy sauce, sesame oil and Sichuan pepper. Add 1 1/2 cups mushroom broth and cook mixture gently for 2 minutes.
Carefully add tofu cubes. Shake pan to distribute sauce, using a wooden spoon to help. Try to avoid smashing tofu. Drizzle in cornstarch mixture, gently swirling pan to incorporate (sauce will thicken) and simmer tofu in sauce for 2 minutes more. Thin with a little mushroom broth if necessary.
TOFU ALMONDINE
This came from the infamous long-since-forgotten emailing list. Serves: 4; Preparation time: 15 minutes
Ingredients
2 lb. tofu, drained, pressed & cut into cubes
4 tablespoons tamari
1/2 cup tamari
1/2 cup almond butter
2 2/3 cups water or veggie broth
2 2/3 tablespoons corn starch
2 tablespoons olive oil
1 small onion, sliced
1 green pepper, sliced
1 carrot, diced
2 cups mushrooms, sliced
1 cup broccoli florets
1/2 cup slivered almonds (optional)
Directions
Preheat oven to 375 degrees. Place tofu cubes in bowl & coat with 4 tablespoons tamari. Toss to combine & put on sprayed cookie sheet. Bake for 20 minutes.
Whisk together almond butter, the rest of the tamari, water/veggie broth & corn starch.
Put tofu, veggies & sauce in 9x13 baking pan. Bake for about 1 hour or until veggies are soft & sauce is thickened, stirring occasionally (about every 15 minutes). Sprinkle with slivered almonds.
TERIYAKI TOFU KABOBS
Recipe Yield: Yield 4 servingsServing Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Book Title: The Diabetes Food and Nutrition Bible
View this online at https://diabeticgourmet.com/diabetic-recipes/teriyaki-tofu-kabobs.
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Fat: 2 g; Sodium: 147 mg; Protein: 7 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat
CHOCOLATE TOFU PUDDING
This recipe is from the May 2005 issue of Vegetarian Times. It serves 6.
To view this online, click here.
6 oz. semisweet chocolate, coarsely chopped
1 Tbs. vegetable oil
12 oz. soft tofu, well drained
1/4 cup pure maple syrup
1/4 cup vanilla or plain soymilk
1 tsp. lemon juice
1/4 tsp. vanilla extract
1 Tbs. tahini
1/2 pint fresh strawberries, hulled and sliced, or whole raspberries
Heat chocolate and oil in top of double boiler set over barely simmering water. Whisk until smooth. Remove pan from water, and let cool 20 to 30 minutes.
Meanwhile, cut tofu into thick slabs, and place on triple layer of paper towels. Press firmly on tofu to squeeze out as much water as possible; change paper towels if necessary.
Put maple syrup, soymilk, lemon juice, vanilla extract and tahini into food processor. Crumble tofu into mixture, and purée until smooth, scraping down sides with spatula as necessary. Add melted chocolate, and process until well blended.
Transfer pudding into 6 custard cups or small bowls. Cover each with plastic wrap, and refrigerate 2 to 3 hours, or until softly set. To serve, top with berries.
nutritional information Per SERVING: Calories: 280; Protein: 9 g; Total Fat: 16 g; Saturated Fat: 6 g; Carbohydrates: 31 g; Sodium: 15 mg; Fiber: 1 g; Sugar: 26 g; Vegan
QUINOA SALAD WITH BAKED MARINATED TOFU
This recipe is from the May 2000 issue of Vegetarian Times, and begins, “Here's a light grain salad with a wonderfully tangy flavor. For a convenient substitute, you can buy prepared baked marinated tofu for this recipe. To toast almonds, bake them at 350F for about 15 minutes; cool.” Makes 4 servings.
To view this online, click here.
Marinated Tofu
1 lb. firm tofu, drained and cut into 8 slices
1/4 cup tamari or reduced-sodium soy sauce
1 Tbs. nutritional yeast
1 Tbs. Dijon mustard
1 small clove garlic, minced
1 tsp. honey
1/8 tsp. cayenne
Quinoa Salad
1 cup uncooked quinoa
1/8 tsp. cayenne
3 stalks celery, diced
1/2 medium red bell pepper, diced
1 bunch fresh cilantro, chopped
1/4 cup whole blanched almonds, toasted (1 1/2 oz.)
1 to 2 Tbs. balsamic vinegar
Red leaf lettuce for serving
Sesame seeds and red bell pepper strips for garnish (optional)
Make marinated tofu: Preheat oven to 400F. Place tofu slices in small glass baking dish. In small bowl, whisk together remaining ingredients and 1/4 cup water. Pour over tofu. Bake until tofu is browned and marinade is absorbed, about 45 minutes.
Meanwhile, rinse quinoa in sieve under cold running water until water runs clear. In medium saucepan, combine quinoa, 2 cups water and pinch each of cayenne and salt and bring to a boil over high heat. Reduce heat to low, cover and simmer 15 minutes. Remove from heat and let stand, covered, 15 minutes.
Transfer quinoa to large bowl and let cool. Crumble in 4 slices baked tofu. Add celery, diced bell pepper, cilantro, almonds and vinegar. Season with salt to taste and mix well.
Line serving platter with lettuce, spoon salad on top, and garnish with sesame seeds and pepper strips if desired. Serve with remaining baked tofu on the side.
nutritional information Per Serving: Calories: 305; Protein: 15 g; Total Fat: 11 g; Saturated Fat: 1 g; Carbohydrates: 38 g; Sodium: 910 mg; Fiber: 5 g; Vegan
Tuesday, June 18, 2019
Double-Post Tuesday
You know the routine: Besides being Taco Tuesday, it's also Double-Post Tuesday (since not everyone loves tacos). Today's offerings include Vegetarian Stuffed Peppers and Baked Banana Splits. Enjoy!
APPLE-RASPBERRY STUFFED FRENCH TOAST
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Frozen and canned fruits enjoyed on their own - or used in this tasty fruit-stuffed French toast - are a great way to get in some of your five-or-more servings of fruit and vegetables a day.”
POINTS® Value: 6; Servings: 4; Preparation Time: 12 min; Cooking Time: 10 min; Level of Difficulty: Easy
Ingredients
1 cup canned fruit pie filling, apple, chopped
1/3 cup sweetened frozen red raspberries, thawed
8 slice raisin bread, or cinnamon raisin bread
1/4 cup regular egg substitute
1/4 cup fat-free skim milk
1/3 tsp vanilla extract, or maple extract
1 Tbsp margarine
1 Tbsp powdered sugar
2 Tbsp reduced-calorie pancake syrup
Directions
Combine apple filling and raspberries. Arrange 4 slices of bread on a flat surface. Top each with about 1/3 cup fruit filling. Cover with remaining bread slices.
Combine egg substitute, milk and extract in a bowl.
Heat margarine in a large skillet.
Dip each sandwich into egg mixture; place in skillet. Cook on medium until golden brown, about 3 minutes on each side. Sprinkle each with 1/4 tablespoon powdered sugar and then drizzle each with 1 1/2 teaspoons syrup. Serve.
PASTA ALLA NORMA
This recipe comes from Pure Wow, and begins, “If you’re taking a trip to Italy soon, that’s amazing. (We’re totally jealous.) But for the rest of us, this Sicilian dish from Catania is the next best thing. Presenting pasta alla Norma with eggplant, basil and pecorino cheese. Best of all, you can make four servings for less than $10. Salute!”
PREP: 20 MIN; COOK: 40 MIN; TOTAL: 1 HR; Makes: 4 servings
To view this online, go to https://www.purewow.com/recipes/pasta-alla-norma
Ingredients
4 tablespoons extra-virgin olive oil
1 large eggplant, sliced into 1-inch strips
Salt and freshly ground black pepper
1 sweet onion, thinly sliced
3 garlic cloves
One 28-ounce can crushed tomatoes
1 teaspoon red-pepper flakes
3/4 teaspoon dried oregano
1 pound bite-size dry pasta, like rigatoni
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/2 cup grated pecorino cheese
Directions
In a large sauté pan, heat the olive oil over medium heat. Add the eggplant in batches and cook on all sides until golden brown. Remove the eggplant from the pan and set aside on a large plate. Season with salt and pepper to taste.
Add the onion to the same pan and sauté until tender, 3 to 4 minutes. Add the garlic and sauté until fragrant, 1 minute more.
Stir in the tomatoes and bring to a simmer. Add the red-pepper flakes and oregano, and season with salt and pepper. Simmer 15 to 20 minutes, until the flavor of the sauce develops.
While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the instructions on the package. Drain well.
Add the pasta and eggplant to the sauce; toss well to coat. Add the parsley, basil and pecorino, and toss well to combine. Serve immediately.
BAKED BANANA SPLITS
This was in an old Weight Watchers email (we're talking more than 10 years ago). The plan has changed several times since then.
This recipe begins, “Try substituting any flavored extract you like in the sauce for this creative take on banana splits. Almond, maple, rum, orange -- let your imagination run wild. They're perfect for Mother's Day!”
POINTS® Value: 4 (value from when this recipe was emailed); Servings | 4; Preparation Time: 15 min; Cooking Time: 30 min; Level of Difficulty: Easy
Ingredients
1 sprays cooking spray
4 large banana(s), ripe, peeled
8 oz canned crushed pineapple in juice, drained
2 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, divided
1/2 tsp ground cinnamon
1 cup fat-free ricotta cheese
1 tsp vanilla extract
1 cups raspberries
Directions
Preheat oven to 400°F. Coat a 9-inch baking pan with cooking spray. Place bananas in pan.
Combine pineapple, 1 tablespoon of Splenda and cinnamon in a small bowl; pour over bananas. Cover pan with foil and bake for 30 minutes. (Note: The canned pineapple is already sweet so omit the Splenda if you prefer.)
Meanwhile, combine ricotta, remaining tablespoon of Splenda and vanilla in another small bowl; set aside.
Place one baked banana in each of four individual serving bowls and top each with about 2 tablespoons of pineapple sauce and 1/4 cup of ricotta mixture. Top each with 1/4 cup of raspberries. Serve immediately.
Note: Okay, this is me talking. I personally would refrain from the Splenda, simply because I'm not a big fan of non-sugar (read not-quite-sure-it's-not-synthetic) sweeteners. But that's my preference. I would use sugar or no sweetener at all. It's your call here.
APPLE RUTABAGA SOUP
This came from Brett Moore, who wrote for The Spruce Eats. He wrote, “Here's a beautiful comfort soup from Chef Patrick O'Connell (The Inn at Little Washington). Delicious and complex flavors with a velvety texture. Perfect for those cold winter days.” Prep Time: 15 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients:
1 stick (1/4 pound) butter
1 cup onion, roughly chopped
1 cup Granny Smith apple, peeled, cored and roughly chopped
1 cup rutabaga, peeled and roughly chopped
1 cup butternut squash, peeled, seeded and roughly chopped
1 cup carrots, peeled and roughly chopped
1 cup sweet potato, peeled and roughly chopped
1 quart good chicken stock
2 cups heavy cream
1/4 cup maple syrup
Salt and cayenne pepper to taste
Preparation:
In a large saucepan over medium-high heat, melt the butter. Add the onion, apple, rutabaga, squash, carrots and sweet potato and cook, stirring occasionally, until the onions are translucent. Add the chicken stock and bring to a boil. Simmer for 20 to 25 minutes or until all of the vegetables are cooked through and tender.
Puree the vegetables in a blender or food processor. Strain through a fine mesh strainer into the same pot you used to cook the vegetables. Add the cream, maple syrup, salt and cayenne pepper.
Return the pot to the stove, bring the soup to a simmer, and serve.
ORANGE BREAD
This came from the infamous long-since-forgotten emailing list.
Ingredients
1 c. sugar
1/2 c. oil
2 tbsp. milk
2 eggs
1 1/2 c. flour
1 tsp. baking powder
1/2 tsp. salt
1/2 c. fresh or frozen orange juice.
Directions
Mix together. Pour into greased loaf pan. Bake 350 degrees 50-55 min.
While cake is still warm, make glaze:
2 tbsp. orange juice and 1/4 c. sugar.
Pour over warm cake.
VEGETARIAN STUFFED PEPPERS
This recipe was posted by DWYATT on AllRecipes, and begins, "This was the first vegetarian recipe I ever made--green peppers stuffed with a mixture of brown rice, nuts, dried cranberries, tofu and cheese. Substitute soy cheese for the Parmesan to create a vegan delight."
Prep: 10 minutes; Cook: 1 hour 10 minutes; Ready In: 1 hour 20 minutes
View this online here.
Note: If you're like me and don't have cooking sherry around, feel free to replace it with with alcohol-free cooking sherry (if there is such a thing) or 3 tablespoons of water. Personally, it's been decades since I've had cooking wine/sherry/etc in my house, as well as non-cooking (drinking) alcohol. When I want to celebrate, say at New Year's, etc., I've found that there are plenty of non-alcoholic sparkling juices on the market.
Ingredients
1 1/2 cups brown rice
6 large green bell peppers
3 tablespoons soy sauce
3 tablespoons cooking sherry
1 teaspoon vegetarian Worcestershire sauce
1 1/2 cups extra firm tofu
1/2 cup sweetened dried cranberries
1/4 cup chopped pecans
1/2 cup grated Parmesan cheese
salt and pepper to taste
2 cups tomato sauce
2 tablespoons brown sugar
Directions
Preheat oven to 350 degrees F (175 degrees C). In a saucepan bring 3 cups water to a boil. Stir in rice. Reduce heat, cover and simmer for 40 minutes.
Meanwhile, core and seed green peppers, leaving bottoms intact. Place peppers in a microwavable dish with about 1/2 inch of water in the bottom. Microwave on high for 6 minutes.
In a small frying pan bring soy sauce, wine and Worcestershire sauce to a simmer. Add tofu and simmer until the liquid is absorbed. Combine rice (after it has cooled), tofu, cranberries, nuts, cheese, salt and pepper; mix and pack firmly into peppers. Return peppers to the dish you first microwaved them in, and bake in preheated oven for 25 to 30 minutes, or until lightly browned on top.
Meanwhile, in a small saucepan over low heat, combine tomato sauce and brown sugar; heat until hot throughout. Spoon sauce over each serving.
APPLE-RASPBERRY STUFFED FRENCH TOAST
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This begins, “Frozen and canned fruits enjoyed on their own - or used in this tasty fruit-stuffed French toast - are a great way to get in some of your five-or-more servings of fruit and vegetables a day.”
POINTS® Value: 6; Servings: 4; Preparation Time: 12 min; Cooking Time: 10 min; Level of Difficulty: Easy
Ingredients
1 cup canned fruit pie filling, apple, chopped
1/3 cup sweetened frozen red raspberries, thawed
8 slice raisin bread, or cinnamon raisin bread
1/4 cup regular egg substitute
1/4 cup fat-free skim milk
1/3 tsp vanilla extract, or maple extract
1 Tbsp margarine
1 Tbsp powdered sugar
2 Tbsp reduced-calorie pancake syrup
Directions
Combine apple filling and raspberries. Arrange 4 slices of bread on a flat surface. Top each with about 1/3 cup fruit filling. Cover with remaining bread slices.
Combine egg substitute, milk and extract in a bowl.
Heat margarine in a large skillet.
Dip each sandwich into egg mixture; place in skillet. Cook on medium until golden brown, about 3 minutes on each side. Sprinkle each with 1/4 tablespoon powdered sugar and then drizzle each with 1 1/2 teaspoons syrup. Serve.
PASTA ALLA NORMA
This recipe comes from Pure Wow, and begins, “If you’re taking a trip to Italy soon, that’s amazing. (We’re totally jealous.) But for the rest of us, this Sicilian dish from Catania is the next best thing. Presenting pasta alla Norma with eggplant, basil and pecorino cheese. Best of all, you can make four servings for less than $10. Salute!”
PREP: 20 MIN; COOK: 40 MIN; TOTAL: 1 HR; Makes: 4 servings
To view this online, go to https://www.purewow.com/recipes/pasta-alla-norma
Ingredients
4 tablespoons extra-virgin olive oil
1 large eggplant, sliced into 1-inch strips
Salt and freshly ground black pepper
1 sweet onion, thinly sliced
3 garlic cloves
One 28-ounce can crushed tomatoes
1 teaspoon red-pepper flakes
3/4 teaspoon dried oregano
1 pound bite-size dry pasta, like rigatoni
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
1/2 cup grated pecorino cheese
Directions
In a large sauté pan, heat the olive oil over medium heat. Add the eggplant in batches and cook on all sides until golden brown. Remove the eggplant from the pan and set aside on a large plate. Season with salt and pepper to taste.
Add the onion to the same pan and sauté until tender, 3 to 4 minutes. Add the garlic and sauté until fragrant, 1 minute more.
Stir in the tomatoes and bring to a simmer. Add the red-pepper flakes and oregano, and season with salt and pepper. Simmer 15 to 20 minutes, until the flavor of the sauce develops.
While the sauce simmers, bring a large pot of salted water to a boil over high heat. Add the pasta and cook according to the instructions on the package. Drain well.
Add the pasta and eggplant to the sauce; toss well to coat. Add the parsley, basil and pecorino, and toss well to combine. Serve immediately.
BAKED BANANA SPLITS
This was in an old Weight Watchers email (we're talking more than 10 years ago). The plan has changed several times since then.
This recipe begins, “Try substituting any flavored extract you like in the sauce for this creative take on banana splits. Almond, maple, rum, orange -- let your imagination run wild. They're perfect for Mother's Day!”
POINTS® Value: 4 (value from when this recipe was emailed); Servings | 4; Preparation Time: 15 min; Cooking Time: 30 min; Level of Difficulty: Easy
Ingredients
1 sprays cooking spray
4 large banana(s), ripe, peeled
8 oz canned crushed pineapple in juice, drained
2 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, divided
1/2 tsp ground cinnamon
1 cup fat-free ricotta cheese
1 tsp vanilla extract
1 cups raspberries
Directions
Preheat oven to 400°F. Coat a 9-inch baking pan with cooking spray. Place bananas in pan.
Combine pineapple, 1 tablespoon of Splenda and cinnamon in a small bowl; pour over bananas. Cover pan with foil and bake for 30 minutes. (Note: The canned pineapple is already sweet so omit the Splenda if you prefer.)
Meanwhile, combine ricotta, remaining tablespoon of Splenda and vanilla in another small bowl; set aside.
Place one baked banana in each of four individual serving bowls and top each with about 2 tablespoons of pineapple sauce and 1/4 cup of ricotta mixture. Top each with 1/4 cup of raspberries. Serve immediately.
Note: Okay, this is me talking. I personally would refrain from the Splenda, simply because I'm not a big fan of non-sugar (read not-quite-sure-it's-not-synthetic) sweeteners. But that's my preference. I would use sugar or no sweetener at all. It's your call here.
APPLE RUTABAGA SOUP
This came from Brett Moore, who wrote for The Spruce Eats. He wrote, “Here's a beautiful comfort soup from Chef Patrick O'Connell (The Inn at Little Washington). Delicious and complex flavors with a velvety texture. Perfect for those cold winter days.” Prep Time: 15 minutes; Cook Time: 35 minutes
To view this online, click here.
Ingredients:
1 stick (1/4 pound) butter
1 cup onion, roughly chopped
1 cup Granny Smith apple, peeled, cored and roughly chopped
1 cup rutabaga, peeled and roughly chopped
1 cup butternut squash, peeled, seeded and roughly chopped
1 cup carrots, peeled and roughly chopped
1 cup sweet potato, peeled and roughly chopped
1 quart good chicken stock
2 cups heavy cream
1/4 cup maple syrup
Salt and cayenne pepper to taste
Preparation:
In a large saucepan over medium-high heat, melt the butter. Add the onion, apple, rutabaga, squash, carrots and sweet potato and cook, stirring occasionally, until the onions are translucent. Add the chicken stock and bring to a boil. Simmer for 20 to 25 minutes or until all of the vegetables are cooked through and tender.
Puree the vegetables in a blender or food processor. Strain through a fine mesh strainer into the same pot you used to cook the vegetables. Add the cream, maple syrup, salt and cayenne pepper.
Return the pot to the stove, bring the soup to a simmer, and serve.
ORANGE BREAD
This came from the infamous long-since-forgotten emailing list.
Ingredients
1 c. sugar
1/2 c. oil
2 tbsp. milk
2 eggs
1 1/2 c. flour
1 tsp. baking powder
1/2 tsp. salt
1/2 c. fresh or frozen orange juice.
Directions
Mix together. Pour into greased loaf pan. Bake 350 degrees 50-55 min.
While cake is still warm, make glaze:
2 tbsp. orange juice and 1/4 c. sugar.
Pour over warm cake.
VEGETARIAN STUFFED PEPPERS
This recipe was posted by DWYATT on AllRecipes, and begins, "This was the first vegetarian recipe I ever made--green peppers stuffed with a mixture of brown rice, nuts, dried cranberries, tofu and cheese. Substitute soy cheese for the Parmesan to create a vegan delight."
Prep: 10 minutes; Cook: 1 hour 10 minutes; Ready In: 1 hour 20 minutes
View this online here.
Note: If you're like me and don't have cooking sherry around, feel free to replace it with with alcohol-free cooking sherry (if there is such a thing) or 3 tablespoons of water. Personally, it's been decades since I've had cooking wine/sherry/etc in my house, as well as non-cooking (drinking) alcohol. When I want to celebrate, say at New Year's, etc., I've found that there are plenty of non-alcoholic sparkling juices on the market.
Ingredients
1 1/2 cups brown rice
6 large green bell peppers
3 tablespoons soy sauce
3 tablespoons cooking sherry
1 teaspoon vegetarian Worcestershire sauce
1 1/2 cups extra firm tofu
1/2 cup sweetened dried cranberries
1/4 cup chopped pecans
1/2 cup grated Parmesan cheese
salt and pepper to taste
2 cups tomato sauce
2 tablespoons brown sugar
Directions
Preheat oven to 350 degrees F (175 degrees C). In a saucepan bring 3 cups water to a boil. Stir in rice. Reduce heat, cover and simmer for 40 minutes.
Meanwhile, core and seed green peppers, leaving bottoms intact. Place peppers in a microwavable dish with about 1/2 inch of water in the bottom. Microwave on high for 6 minutes.
In a small frying pan bring soy sauce, wine and Worcestershire sauce to a simmer. Add tofu and simmer until the liquid is absorbed. Combine rice (after it has cooled), tofu, cranberries, nuts, cheese, salt and pepper; mix and pack firmly into peppers. Return peppers to the dish you first microwaved them in, and bake in preheated oven for 25 to 30 minutes, or until lightly browned on top.
Meanwhile, in a small saucepan over low heat, combine tomato sauce and brown sugar; heat until hot throughout. Spoon sauce over each serving.
Taco Tuesday
It's time for another Taco Tuesday. Today's offerings include Gluten-Free Egg and Black Bean Breakfast Tacos and Mapo Tofu Tacos. Enjoy!
BANANA CHOCOLATE TACOS
Chocolate? Bananas? On tacos? Sure, why not? This one (from the May 2016 issue of Runner’s World) begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”
Ingredients
1 cup part-skim ricotta cheese
2 Tbsp. almond butter
1 Tbsp. maple syrup
1–2 tsp. orange zest
1 tsp. vanilla extract
2 oz. chopped dark chocolate
1/2 tsp. cinnamon
4 small bananas, sliced into 1/2" pieces
4 small (6") whole-wheat tortillas, heated according to package
1/4 cup unsweetened toasted coconut flakes
Instructions
Stir together ricotta, almond butter, syrup, orange zest and vanilla.
Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.
Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.
Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.
GLUTEN-FREE EGG AND BLACK BEAN BREAKFAST TACOS
This comes from Kaleigh McMordie, MCN, RDN, LD at VeryWellFit. Kaleigh wrote, “Did you know that corn tortillas are actually considered a whole grain? They are also low in sodium, so they make a great base for healthy breakfast tacos.
“Fried potatoes, meats like bacon and sausage, and cheese can quickly add up when it comes to sodium and saturated fat. These tacos have none of that. Instead, try adding sauteed vegetables, beans, and creamy avocado to your eggs for healthy and flavorful tacos that will have you feeling good all morning long.
“These breakfast tacos are gluten-free and vegetarian, and can be made dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that need to be used up, feel free to add them in with the onions and jalapeno. Top with your favorite salsa for a flavorful and delicious breakfast.”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 2 (1 taco each).
To view this recipe online, click here.
Ingredients
olive oil spray
2 tablespoons onion, diced
1 tablespoon jalapeno, diced
1/4 cup low sodium black beans
1 large egg
1 tablespoon skim milk
2 corn tortillas
1/4 small avocado, sliced
1 tablespoon cilantro
Directions
Heat a small nonstick skillet over medium heat and spray with oil. Add onions and jalapeno and cook, stirring, until softened, about three minutes. Add black beans and continue cooking until heated through. Remove from skillet and wipe clean.
Turn heat to low and spray skillet with oil again. Whisk together egg and milk. Pour into pan and cook, stirring, until eggs are set.
In a separate pan, heat tortillas over low heat. Divide eggs and bean mixture between the tortillas. Top with avocado and cilantro. Serve.
Ingredient Variations and Substitutions
You can use egg whites or egg substitute in place of the egg for a lower-fat version.
Cooking and Serving Tips
Serve with a side of fresh fruit for a balanced meal.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
STIR-FRY VEGETABLE TACOS
This one also comes from Vegetarian Times, and begins, "Spice up these tacos with sliced pickled ginger, crushed wasabi peas, and sriracha chile sauce, for garnish." Yield: Serves 4.
To view this online, click here.
Ingredients:
3 Tbs. peanut oil
2 cups shiitake mushrooms, stems removed and caps sliced (6 oz.)
1 cup sugar snap peas, trimmed
1 cup frozen shelled edamame
1/4 tsp. cayenne pepper
3 Tbs. white miso
2 Tbs. orange juice
2 tsp. rice vinegar
2 cups broccoli slaw
4 6-inch corn or flour tortillas, warmed
2 Tbs. sliced green onions
Instructions:
Heat oil in nonstick skillet over high heat. Add mushrooms, sugar snap peas, edamame, and cayenne pepper; cook 7 to 9 minutes, or until vegetables start to turn golden, stirring occasionally. Transfer to bowl, and cool 10 minutes in refrigerator.
Meanwhile, whisk together miso, orange juice, and rice vinegar in small bowl. Drizzle over mushroom mixture. Stir in broccoli slaw. Fill tortillas with vegetable mixture, and garnish with green onions.
Nutrition Information: Calories: 272; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 35 g; Cholesterol: 0 mg; Sodium: 386 mg; Fiber: 7 g; Sugar: 10 g
LIME CILANTRO PORTOBELLO TACOS
I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Sarah Yates Mora, who has a cool blog called A House in the Hills, where she posted this recipe.
Sarah started off this recipe by writing, “I don’t want to come across all braggy braggerson, but i made those tortillas. with my BARE HANDS! ok, my bare hands and a tortilla press.” She continued on by writing that “making tortillas is mind blowingly simple. like, really really really simple. i had NO IDEA.” (I love her enthusiasm!)
Anywho, the link to this recipe on her blog is https://ahouseinthehills.com/2013/7/10/lime-cilantro-portobello-tacos/. I seriously suggest checking it out!
Ingredients
2 large portobello mushrooms
3/4 cup shredded purple cabbage
1 avocado
1 bunch cilantro
1 jalapeno pepper, thinly sliced and de-seeded (unless you want some extra kick in which case leave the seeds be!)
1/3 cup fresh squeezed lime juice
1/3 cup extra virgin olive oil
1/2 teaspoon sea salt
3/4 cup masa
grapeseed oil
Directions
Rinse and thoroughly clean two large portobello mushrooms.
Prepare mushroom marinade by combining olive oil, fresh squeezed lime juice, 1 tablespoon finely chopped cilantro and 1/2 teaspoon of sea salt.
You’ll want to marinate the mushrooms for as long as possible, preferably 8 or more hours. I started mine in the early evening and made them for an early lunch the next day. To marinate, place mushrooms and marinade in a large plastic ziplock, give them a few shakes and refrigerate.
When mushrooms are marinated you’ll grill them (I used a grill pan) over medium heat until cooked through (a couple of minutes on each side)
To make tortillas:
Combine 3/4 cup masa with 1/2 cup of hot water and knead with hands. Add more water if needed, or add more masa if mixture seems too wet. You’re looking to achieve the consistency of brand new play-doh. You’ll know you’re spot on when you’re able to pull a full tortilla out of the press. I played around for a bit to get it just right, but it only took fussing with the mixture a little bit at a time to get there!
Lightly coat a cast iron pan in grapeseed oil and heat on medium low.
Cover the top and bottom of the tortilla press* with large ziplock bags or saran wrap. Roll a ball of masa dough about 1 1/2″ big in the palm of your hands in place in the center of the press.
Gently use the top press to flatten the tortilla, then peel away and add to the pan.
Cook for 30 seconds or so on each side.
Continue with the rest of the dough (this amount of masa makes roughly 7 tortillas) until all are dough is used. Keep cooked tortillas warm by wrapping in a damp tea towel and placing in a dutch oven over LOW heat.
* if you do not have a tortilla press, use your hand or a rolling pin to flatten tortillas!
To make tacos:
Assemble tacos by laying tortillas with slices of the grilled portobellos, slices of avocado, cilantro, cabbage and jalapeno. Squeeze with lime juice. Serve hot and enjoy!
MAPO TOFU TACOS
I also found this at Nosh On.It (check out all nine vegetarian taco recipes here). This one is from Alice Choi and her wonderul blog, Hip Foodie Mom.
Alice wrote, “While in college, mapo tofu was one of the first dishes I learned to make. . . well, kind of. You have to remember, I was in college and needed to eat quickly so I could go back to playing or studying or whatever I was doing so I was hardly ever in the kitchen cooking. Ever.”
Prep Time: 20 minutes; Cook Time: 25 minutes; Total Time: 45 minutes; servings: 5 - 6.
To view this recipes online, as well as the rest of Alice’s description of this recipe, go to https://hipfoodiemom.com/2013/02/07/mapo-tofu-tacos/. And while you’re there, check out the rest of the site. I think you’ll be glad you did!
Note: You can double the ingredients for the mapo sauce in order to have a bowl of the sauce on the table if dipping is desired while eating.
Ingredients
For the baked tofu:
1-2 cups all purpose flour
2 eggs; slightly beaten
about 2 cups panko breadcrumbs
1 - 19 oz container of firm tofu; cubed not small cubes but slightly larger ones; should make about 30 tofu cubes
For the mapo sauce:
1 tablespoon soy bean paste
1 tablespoon sesame oil
1-2 tablespoons szechuan sauce start with 1 tablespoon
1 tablespoon low sodium soy sauce
2 gloves garlic minced
1/2 cup water
Salt to taste; if needed
For the tacos:
corn or flour tortillas I actually preferred the flour tortillas for this even though they are photographed with the corn tortillas
shredded carrots
shredded cabbage
scallions; diced for garnish
sriracha sauce
Instructions
Preheat the oven to 400 degrees and prepare a lined baking sheet with foil, a non-stick baking sheet or parchment paper.
Set-up the dredging area: Place the flour in a medium bowl and place the eggs in another bowl and whisk with a fork for about 20 seconds. Place the panko in a third bowl.
After you have cut your tofu, pat dry each one in paper towels to drain the excess water/liquid. Dip each tofu cube into the flour, then in the eggs and then lastly into the panko. You want each cube lightly breaded with panko. Place on the prepared baking sheet. Bake for 10 minutes, then flip each tofu cube and bake for another 10 minutes.
While your tofu is in the oven, prepare the sauce. Heat a medium sized sauce pan over high heat. Add all of the sauce ingredients (start with 1 tablespoon of the szechuan sauce) and mix well for a couple minutes. Taste and add more szechuan sauce or water or salt if needed and bring to a slight boil. Turn the heat to medium-low and let simmer for an additional 4 - 5 minutes. Gently stir and blend well.
When the sauce and tofu is ready, prepare your tacos. Heat the tortillas slightly in a toaster oven and assemble: place your warm tortilla on a plate, place 3-4 tofu cubes on top, pour the mapo sauce over the crispy tofu cubes, add the shredded carrots, then the cabbage (you can drizzle some more mapo sauce over the cabbage if desired) and garnish with the diced scallions and drizzle on some sriracha sauce if needed. Serve immediately.
BANANA CHOCOLATE TACOS
Chocolate? Bananas? On tacos? Sure, why not? This one (from the May 2016 issue of Runner’s World) begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”
Ingredients
1 cup part-skim ricotta cheese
2 Tbsp. almond butter
1 Tbsp. maple syrup
1–2 tsp. orange zest
1 tsp. vanilla extract
2 oz. chopped dark chocolate
1/2 tsp. cinnamon
4 small bananas, sliced into 1/2" pieces
4 small (6") whole-wheat tortillas, heated according to package
1/4 cup unsweetened toasted coconut flakes
Instructions
Stir together ricotta, almond butter, syrup, orange zest and vanilla.
Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.
Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.
Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.
GLUTEN-FREE EGG AND BLACK BEAN BREAKFAST TACOS
This comes from Kaleigh McMordie, MCN, RDN, LD at VeryWellFit. Kaleigh wrote, “Did you know that corn tortillas are actually considered a whole grain? They are also low in sodium, so they make a great base for healthy breakfast tacos.
“Fried potatoes, meats like bacon and sausage, and cheese can quickly add up when it comes to sodium and saturated fat. These tacos have none of that. Instead, try adding sauteed vegetables, beans, and creamy avocado to your eggs for healthy and flavorful tacos that will have you feeling good all morning long.
“These breakfast tacos are gluten-free and vegetarian, and can be made dairy-free if you leave out the milk or use a milk substitute. If you have other vegetables that need to be used up, feel free to add them in with the onions and jalapeno. Top with your favorite salsa for a flavorful and delicious breakfast.”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 2 (1 taco each).
To view this recipe online, click here.
Ingredients
olive oil spray
2 tablespoons onion, diced
1 tablespoon jalapeno, diced
1/4 cup low sodium black beans
1 large egg
1 tablespoon skim milk
2 corn tortillas
1/4 small avocado, sliced
1 tablespoon cilantro
Directions
Heat a small nonstick skillet over medium heat and spray with oil. Add onions and jalapeno and cook, stirring, until softened, about three minutes. Add black beans and continue cooking until heated through. Remove from skillet and wipe clean.
Turn heat to low and spray skillet with oil again. Whisk together egg and milk. Pour into pan and cook, stirring, until eggs are set.
In a separate pan, heat tortillas over low heat. Divide eggs and bean mixture between the tortillas. Top with avocado and cilantro. Serve.
Ingredient Variations and Substitutions
You can use egg whites or egg substitute in place of the egg for a lower-fat version.
Cooking and Serving Tips
Serve with a side of fresh fruit for a balanced meal.
CRUNCHY BLACK BEAN TACOS
This comes from The Kitchn’s e-newsletter. If you haven’t signed up for The Kitchn’s e-newsletter yet, I highly recommend that, as well as its sibling site, Apartment Therapy.
This recipe serves 3 to 4, or makes 8 tacos; Prep Time: 10 minutes; Total Time: 30 minutes and can be found online by clicking here.
2 cups cooked black beans
1/2 cup minced red onion
2 tablespoons minced fresh cilantro
1/2 teaspoon ground cumin
1 teaspoon paprika
Pinch of salt
4 to 6 ounces (1 heaping cup) grated Pepper Jack cheese
2 tablespoons vegetable or canola oil
8 corn tortillas
Toppings
Avocado
Hot sauce
Salsa
Sour cream
In a medium bowl, add beans along with red onion, cilantro, cumin, and paprika. Add a pinch of salt and lightly mash all the ingredients together. Grate the cheese and have it ready as well.
In a large, nonstick or cast-iron skillet, add the 2 tablespoons oil and heat over medium-high heat. Add one corn tortilla at a time and let each get hot in the oil for a few seconds. Then add about 1/4 cup of the bean filling to one half of the tortilla. Top with a sprinkle of grated cheese. Try not to overfill the tacos, or you might have issues flipping them without losing filling.
Using a spatula, carefully fold the other half of the tortilla over to form a shell. Press down lightly on the tortilla so it holds its shape. If some cheese spills out, don’t worry — it will get crispy and delicious.
As the first taco cooks, move it to the side and begin a second one. Depending on the size of your pan, you can cook two or three tacos at once. A griddle will hold even more.
Cook each taco until they are nicely browned and crispy, about 3 minutes per side. When flipping the taco to cook on the other side, use a spatula and flip the taco toward the fold so the filling doesn’t fall out. If your pan is very dry between batches, add another drizzle of oil.
Place the cooked tacos in a warm oven while you finish the rest. If the tacos are very greasy, blot them with a paper towel before moving them to the oven.
Serve tacos with toppings like hot sauce, salsa, avocados, and sour cream.
Recipe Notes:
Corn tortillas are resilient to heat. Don’t worry about burning them; they are very sturdy. Just be sure to cook tortillas on each side long enough to get them really crispy.
STIR-FRY VEGETABLE TACOS
This one also comes from Vegetarian Times, and begins, "Spice up these tacos with sliced pickled ginger, crushed wasabi peas, and sriracha chile sauce, for garnish." Yield: Serves 4.
To view this online, click here.
Ingredients:
3 Tbs. peanut oil
2 cups shiitake mushrooms, stems removed and caps sliced (6 oz.)
1 cup sugar snap peas, trimmed
1 cup frozen shelled edamame
1/4 tsp. cayenne pepper
3 Tbs. white miso
2 Tbs. orange juice
2 tsp. rice vinegar
2 cups broccoli slaw
4 6-inch corn or flour tortillas, warmed
2 Tbs. sliced green onions
Instructions:
Heat oil in nonstick skillet over high heat. Add mushrooms, sugar snap peas, edamame, and cayenne pepper; cook 7 to 9 minutes, or until vegetables start to turn golden, stirring occasionally. Transfer to bowl, and cool 10 minutes in refrigerator.
Meanwhile, whisk together miso, orange juice, and rice vinegar in small bowl. Drizzle over mushroom mixture. Stir in broccoli slaw. Fill tortillas with vegetable mixture, and garnish with green onions.
Nutrition Information: Calories: 272; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 35 g; Cholesterol: 0 mg; Sodium: 386 mg; Fiber: 7 g; Sugar: 10 g
LIME CILANTRO PORTOBELLO TACOS
I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Sarah Yates Mora, who has a cool blog called A House in the Hills, where she posted this recipe.
Sarah started off this recipe by writing, “I don’t want to come across all braggy braggerson, but i made those tortillas. with my BARE HANDS! ok, my bare hands and a tortilla press.” She continued on by writing that “making tortillas is mind blowingly simple. like, really really really simple. i had NO IDEA.” (I love her enthusiasm!)
Anywho, the link to this recipe on her blog is https://ahouseinthehills.com/2013/7/10/lime-cilantro-portobello-tacos/. I seriously suggest checking it out!
Ingredients
2 large portobello mushrooms
3/4 cup shredded purple cabbage
1 avocado
1 bunch cilantro
1 jalapeno pepper, thinly sliced and de-seeded (unless you want some extra kick in which case leave the seeds be!)
1/3 cup fresh squeezed lime juice
1/3 cup extra virgin olive oil
1/2 teaspoon sea salt
3/4 cup masa
grapeseed oil
Directions
Rinse and thoroughly clean two large portobello mushrooms.
Prepare mushroom marinade by combining olive oil, fresh squeezed lime juice, 1 tablespoon finely chopped cilantro and 1/2 teaspoon of sea salt.
You’ll want to marinate the mushrooms for as long as possible, preferably 8 or more hours. I started mine in the early evening and made them for an early lunch the next day. To marinate, place mushrooms and marinade in a large plastic ziplock, give them a few shakes and refrigerate.
When mushrooms are marinated you’ll grill them (I used a grill pan) over medium heat until cooked through (a couple of minutes on each side)
To make tortillas:
Combine 3/4 cup masa with 1/2 cup of hot water and knead with hands. Add more water if needed, or add more masa if mixture seems too wet. You’re looking to achieve the consistency of brand new play-doh. You’ll know you’re spot on when you’re able to pull a full tortilla out of the press. I played around for a bit to get it just right, but it only took fussing with the mixture a little bit at a time to get there!
Lightly coat a cast iron pan in grapeseed oil and heat on medium low.
Cover the top and bottom of the tortilla press* with large ziplock bags or saran wrap. Roll a ball of masa dough about 1 1/2″ big in the palm of your hands in place in the center of the press.
Gently use the top press to flatten the tortilla, then peel away and add to the pan.
Cook for 30 seconds or so on each side.
Continue with the rest of the dough (this amount of masa makes roughly 7 tortillas) until all are dough is used. Keep cooked tortillas warm by wrapping in a damp tea towel and placing in a dutch oven over LOW heat.
* if you do not have a tortilla press, use your hand or a rolling pin to flatten tortillas!
To make tacos:
Assemble tacos by laying tortillas with slices of the grilled portobellos, slices of avocado, cilantro, cabbage and jalapeno. Squeeze with lime juice. Serve hot and enjoy!
MAPO TOFU TACOS
I also found this at Nosh On.It (check out all nine vegetarian taco recipes here). This one is from Alice Choi and her wonderul blog, Hip Foodie Mom.
Alice wrote, “While in college, mapo tofu was one of the first dishes I learned to make. . . well, kind of. You have to remember, I was in college and needed to eat quickly so I could go back to playing or studying or whatever I was doing so I was hardly ever in the kitchen cooking. Ever.”
Prep Time: 20 minutes; Cook Time: 25 minutes; Total Time: 45 minutes; servings: 5 - 6.
To view this recipes online, as well as the rest of Alice’s description of this recipe, go to https://hipfoodiemom.com/2013/02/07/mapo-tofu-tacos/. And while you’re there, check out the rest of the site. I think you’ll be glad you did!
Note: You can double the ingredients for the mapo sauce in order to have a bowl of the sauce on the table if dipping is desired while eating.
Ingredients
For the baked tofu:
1-2 cups all purpose flour
2 eggs; slightly beaten
about 2 cups panko breadcrumbs
1 - 19 oz container of firm tofu; cubed not small cubes but slightly larger ones; should make about 30 tofu cubes
For the mapo sauce:
1 tablespoon soy bean paste
1 tablespoon sesame oil
1-2 tablespoons szechuan sauce start with 1 tablespoon
1 tablespoon low sodium soy sauce
2 gloves garlic minced
1/2 cup water
Salt to taste; if needed
For the tacos:
corn or flour tortillas I actually preferred the flour tortillas for this even though they are photographed with the corn tortillas
shredded carrots
shredded cabbage
scallions; diced for garnish
sriracha sauce
Instructions
Preheat the oven to 400 degrees and prepare a lined baking sheet with foil, a non-stick baking sheet or parchment paper.
Set-up the dredging area: Place the flour in a medium bowl and place the eggs in another bowl and whisk with a fork for about 20 seconds. Place the panko in a third bowl.
After you have cut your tofu, pat dry each one in paper towels to drain the excess water/liquid. Dip each tofu cube into the flour, then in the eggs and then lastly into the panko. You want each cube lightly breaded with panko. Place on the prepared baking sheet. Bake for 10 minutes, then flip each tofu cube and bake for another 10 minutes.
While your tofu is in the oven, prepare the sauce. Heat a medium sized sauce pan over high heat. Add all of the sauce ingredients (start with 1 tablespoon of the szechuan sauce) and mix well for a couple minutes. Taste and add more szechuan sauce or water or salt if needed and bring to a slight boil. Turn the heat to medium-low and let simmer for an additional 4 - 5 minutes. Gently stir and blend well.
When the sauce and tofu is ready, prepare your tacos. Heat the tortillas slightly in a toaster oven and assemble: place your warm tortilla on a plate, place 3-4 tofu cubes on top, pour the mapo sauce over the crispy tofu cubes, add the shredded carrots, then the cabbage (you can drizzle some more mapo sauce over the cabbage if desired) and garnish with the diced scallions and drizzle on some sriracha sauce if needed. Serve immediately.
Monday, June 17, 2019
Mexican Recipes
If you love Mexican food, you're sure to find something in today's post to love. How about the Chipotle Asparagus Quesadillas? Or, better yet, try the Cannoli Quesadilla with Strawberry Sauce. I'll bet I've got your attention now! Enjoy!
VEGETABLE FAJITAS
This is from the Vegetarian Times website (posted May 10, 2017), and begins, “Colorful, sizzling vegetables, a sprinkling of vegan cheese, and you've got yourself the perfect summer meal.”
Makes 4 servings.
To view this online, click here.
Ingredients
1 recipe Mojo Chili Marinade, click here for recipe (recipe also follows)
3 medium bell peppers (one red, yellow and green), quartered
1 large red onion, cut into 1/4-inch-thick slices
4 portobello mushroom caps
4 to 6 8-inch flour tortillas
Directions
Prepare marinade in large shallow glass bowl. Add vegetables, turning to coat. Let marinate for 30 minutes or up to 2 hours, stirring occasionally.
Preheat gas grill to medium-high or prepare a hot charcoal fire. Set fine-meshed grill rack on top to heat.
Lightly oil grill topper. Grill vegetables in batches until nicely browned and tender, turning often, 5 to 10 minutes. Transfer vegetables to shallow bowl when done. When all vegetables are grilled, cut into thin strips.
Place each tortilla on grill until warm or hot according to package directions. Transfer tortillas to serving plates. Spoon about 1 cup of vegetables onto tortillas. Top each serving with shredded vegan cheese, salsa and cilantro; roll up.
Nutrition Information: Calories: 250; Carbohydrate Content: 40 g; Fat Content: 7 g; Fiber Content: 4 g; Protein Content: 7 g; Saturated Fat Content: 2 g; Sodium Content: 270 mg
MOJO CHILI MARINADE
This is from the Vegetarian Times website (June 2, 2002). Makes 1 serving.
To view this online, click here.
Ingredients
2 tsp. grated orange peel
1/2 cup orange juice
1 Tbs. fresh lime juice
1/3 cup olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 Tbs. chili powder
1 Tbs. minced garlic
2 Tbs. minced onion
Directions
In food processor or blender, combine all ingredients, and process until smooth and well blended.
Pour marinade into large bowl. Add vegetables or other foods to be marinated, turning to coat.
If preparing ahead, store in airtight container in refrigerator up to three days. Stir well before using.
Nutrition Information: Calories: 45; Carbohydrate Content: 2 g; Fat Content: 4 g; Sodium Content: 40 mg
CANNOLI QUESADILLA WITH STRAWBERRY SAUCE
This was in an old Weight Watchers email (we're talking more than 10 years ago). The plan has changed several times since then.
This recipe begins, “Whip up this Italian-inspired specialty in honor of Mother’s Day. Topped with a simple strawberry sauce or just sliced strawberries, it’s a sweet treat every mom will love.”
POINTS® Value: 3 (value from when this recipe was emailed); Servings: 4; Preparation Time: 10 min; Cooking Time: 1 min; Level of Difficulty: Easy
Ingredients
8 oz fat-free ricotta cheese
3 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, or similar product, or to taste
1/4 tsp almond extract
1/4 cup mini chocolate chips
4 medium whole wheat tortilla
5 oz sweetened frozen whole strawberries, partially thawed and pureed (1/2 a 10 oz package), or whole sliced strawberries if you prefer
Directions
Mix together ricotta cheese, Splenda and almond extract by hand in a large bowl until well-combined and smooth; gently fold in chocolate chips. Chill for at least 2 hours (and up to overnight); drain off any liquid.
To soften tortillas, wrap them in layers of paper towels and then microwave them on high for 30 seconds.
Place about 1/4 cup of cheese mixture down the center of each cooled tortilla; fold tortilla over in half (or roll up burrito-style). Drizzle each serving with about 1 1/2 tablespoons of strawberry sauce or top with fresh strawberry slices; serve immediately. Yields 1 cannoli per serving.
Notes: Add more Splenda if you prefer your desserts very sweet. And feel free to top the quesadillas with freshly sliced strawberries when they’re in season. Or you can use a combination of pureed and sliced strawberries.
Note: Okay, this is me talking. I personally would refrain from the Splenda, simply because I'm not a big fan of non-sugar (read not-quite-sure-it's-not-synthetic) sweeteners. But that's my preference. I would use sugar or no sweetener at all. It's your call here.
STRAWBERRY MARGARITA CHEESECAKE MINIS
This is from Better Homes & Gardens, and begins, “With plenty of strawberry, lime, and even a pretzel crust (for a nod to the salty rim!) there's only thing missing from this mini cheesecake recipe to make it just like a strawberry margarita: a shot of tequila!”
Prep: 1 hr; Bake: 15 mins at 325°; Cool: 10 mins; Chill: 4 hrs to 1 day; Yield: 36 mini cheesecakes
View this online here.
Ingredients
1 recipe Salted Pretzel Crust (below)
1 1/2 8 ounces tubs cream cheese spread, softened
1/2 cup sugar
1 tablespoon all-purpose flour
1 1/2 teaspoons finely shredded lime peel
1 teaspoon vanilla
1 egg
1 cup sliced small strawberries
1 tablespoon sugar
1 tablespoon lime juice
Finely shredded lime peel (optional)
Salted Pretzel Crust Ingredients
1 3/4 cups pretzel sticks
1/4 cup melted butter
2 tablespoons sugar
Directions
Place pretzel sticks in a resealable plastic bag; seal bag. Crush pretzels with a rolling pin until fine crumbs form (you should have 1 cup). In a medium bowl stir together crushed pretzels, butter, and sugar.
Preheat oven to 325°F. Line thirty-six 1 3/4-inch muffin cups with paper bake cups; set aside. Prepare Salted Pretzel Crust. Press about 1 1/2 teaspoons pretzel mixture into the bottom and up the side of each muffin cup. Bake for 5 minutes. Transfer pan to a wire rack.
Meanwhile, for filling, in a medium bowl beat cream cheese with an electric mixer on medium speed until smooth. Add the 1/2 cup sugar, flour, the 1 1/2 teaspoons lime peel, and vanilla; beat until combined. Add egg; beat on low speed just until combined.
Spoon filling into muffin cups, filling each three-fourths full. Bake for 15 to 17 minutes or until filling is set. Cool in muffin cups on wire rack for 10 minutes. Remove cheesecakes from cups. Cover and chill for 4 to 24 hours.
Before serving, in a small bowl stir together strawberries, the 1 tablespoon sugar, and lime juice. Spoon on top of cheesecakes. If desired, sprinkle with additional lime peel.
Nutrition Facts Per Serving: 68 calories, (3 g saturated fat, 0 g polyunsaturated fat, 1 g monounsaturated fat), 18 mg cholesterol, 119 mg sodium, 7 g carbohydrates, 0 g fiber, 5 g sugar, 1 g protein.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
CHIPOTLE ASPARAGUS QUESADILLAS
This comes from the April/May 2014 issue of Vegetarian Times, page 34. It begins, “Canned chipotles in adobo sauce lend mellow, smoky heat to quesadillas. Leftover chipotles (there are usually four or five in a can) can be wrapped in plastic wrap and frozen for future use.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quesadillas
1 lb. asparagus, trimmed and cut into 2-inch pieces (2 cups)
1 red bell pepper, sliced (1 cup)
1 medium onion, sliced (1 cup)
1 1/2 tsp. olive oil or vegetable oil
1 tsp. dried oregano
4 8-inch sprouted-grain tortillas
Chipotle Spread
3 Tbs. vegan mayonnaise
2 tsp. minced, drained chipotles in adobo sauce
1 Tbs. lime or lemon juice
Preheat oven to 425°F.
To make Quesadillas: Toss together asparagus, bell pepper, onion, oil, and oregano in large bowl. Season with salt and pepper, if desired. Spread on large baking sheet, and roast 10 to 12 minutes, or until vegetables are tender and beginning to brown, stirring once or twice.
Meanwhile, to make Chipotle Spread: blend all ingredients in blender or food processor until smooth.
Spread 1 1/2 tsp. Chipotle Spread on one side of each tortilla, spreading all the way out to edges. Top with 2/3 cup filling on one half of each tortilla, then fold over tortillas, pressing edges together to enclose filling and form half-moons.
Coat large skillet with cooking spray, and heat over medium heat. Cook each quesadilla in skillet 2 to 3 minutes, turning once.
nutritional information Per Quesadilla: Calories: 273; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 32 g; Cholesterol: 0 mg; Sodium: 235 mg; Fiber: 8 g; Sugar: 3 g; Vegan
VEGETABLE FAJITAS
This is from the Vegetarian Times website (posted May 10, 2017), and begins, “Colorful, sizzling vegetables, a sprinkling of vegan cheese, and you've got yourself the perfect summer meal.”
Makes 4 servings.
To view this online, click here.
Ingredients
1 recipe Mojo Chili Marinade, click here for recipe (recipe also follows)
3 medium bell peppers (one red, yellow and green), quartered
1 large red onion, cut into 1/4-inch-thick slices
4 portobello mushroom caps
4 to 6 8-inch flour tortillas
Directions
Prepare marinade in large shallow glass bowl. Add vegetables, turning to coat. Let marinate for 30 minutes or up to 2 hours, stirring occasionally.
Preheat gas grill to medium-high or prepare a hot charcoal fire. Set fine-meshed grill rack on top to heat.
Lightly oil grill topper. Grill vegetables in batches until nicely browned and tender, turning often, 5 to 10 minutes. Transfer vegetables to shallow bowl when done. When all vegetables are grilled, cut into thin strips.
Place each tortilla on grill until warm or hot according to package directions. Transfer tortillas to serving plates. Spoon about 1 cup of vegetables onto tortillas. Top each serving with shredded vegan cheese, salsa and cilantro; roll up.
Nutrition Information: Calories: 250; Carbohydrate Content: 40 g; Fat Content: 7 g; Fiber Content: 4 g; Protein Content: 7 g; Saturated Fat Content: 2 g; Sodium Content: 270 mg
MOJO CHILI MARINADE
This is from the Vegetarian Times website (June 2, 2002). Makes 1 serving.
To view this online, click here.
Ingredients
2 tsp. grated orange peel
1/2 cup orange juice
1 Tbs. fresh lime juice
1/3 cup olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 Tbs. chili powder
1 Tbs. minced garlic
2 Tbs. minced onion
Directions
In food processor or blender, combine all ingredients, and process until smooth and well blended.
Pour marinade into large bowl. Add vegetables or other foods to be marinated, turning to coat.
If preparing ahead, store in airtight container in refrigerator up to three days. Stir well before using.
Nutrition Information: Calories: 45; Carbohydrate Content: 2 g; Fat Content: 4 g; Sodium Content: 40 mg
CANNOLI QUESADILLA WITH STRAWBERRY SAUCE
This was in an old Weight Watchers email (we're talking more than 10 years ago). The plan has changed several times since then.
This recipe begins, “Whip up this Italian-inspired specialty in honor of Mother’s Day. Topped with a simple strawberry sauce or just sliced strawberries, it’s a sweet treat every mom will love.”
POINTS® Value: 3 (value from when this recipe was emailed); Servings: 4; Preparation Time: 10 min; Cooking Time: 1 min; Level of Difficulty: Easy
Ingredients
8 oz fat-free ricotta cheese
3 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, or similar product, or to taste
1/4 tsp almond extract
1/4 cup mini chocolate chips
4 medium whole wheat tortilla
5 oz sweetened frozen whole strawberries, partially thawed and pureed (1/2 a 10 oz package), or whole sliced strawberries if you prefer
Directions
Mix together ricotta cheese, Splenda and almond extract by hand in a large bowl until well-combined and smooth; gently fold in chocolate chips. Chill for at least 2 hours (and up to overnight); drain off any liquid.
To soften tortillas, wrap them in layers of paper towels and then microwave them on high for 30 seconds.
Place about 1/4 cup of cheese mixture down the center of each cooled tortilla; fold tortilla over in half (or roll up burrito-style). Drizzle each serving with about 1 1/2 tablespoons of strawberry sauce or top with fresh strawberry slices; serve immediately. Yields 1 cannoli per serving.
Notes: Add more Splenda if you prefer your desserts very sweet. And feel free to top the quesadillas with freshly sliced strawberries when they’re in season. Or you can use a combination of pureed and sliced strawberries.
Note: Okay, this is me talking. I personally would refrain from the Splenda, simply because I'm not a big fan of non-sugar (read not-quite-sure-it's-not-synthetic) sweeteners. But that's my preference. I would use sugar or no sweetener at all. It's your call here.
STRAWBERRY MARGARITA CHEESECAKE MINIS
This is from Better Homes & Gardens, and begins, “With plenty of strawberry, lime, and even a pretzel crust (for a nod to the salty rim!) there's only thing missing from this mini cheesecake recipe to make it just like a strawberry margarita: a shot of tequila!”
Prep: 1 hr; Bake: 15 mins at 325°; Cool: 10 mins; Chill: 4 hrs to 1 day; Yield: 36 mini cheesecakes
View this online here.
Ingredients
1 recipe Salted Pretzel Crust (below)
1 1/2 8 ounces tubs cream cheese spread, softened
1/2 cup sugar
1 tablespoon all-purpose flour
1 1/2 teaspoons finely shredded lime peel
1 teaspoon vanilla
1 egg
1 cup sliced small strawberries
1 tablespoon sugar
1 tablespoon lime juice
Finely shredded lime peel (optional)
Salted Pretzel Crust Ingredients
1 3/4 cups pretzel sticks
1/4 cup melted butter
2 tablespoons sugar
Directions
Place pretzel sticks in a resealable plastic bag; seal bag. Crush pretzels with a rolling pin until fine crumbs form (you should have 1 cup). In a medium bowl stir together crushed pretzels, butter, and sugar.
Preheat oven to 325°F. Line thirty-six 1 3/4-inch muffin cups with paper bake cups; set aside. Prepare Salted Pretzel Crust. Press about 1 1/2 teaspoons pretzel mixture into the bottom and up the side of each muffin cup. Bake for 5 minutes. Transfer pan to a wire rack.
Meanwhile, for filling, in a medium bowl beat cream cheese with an electric mixer on medium speed until smooth. Add the 1/2 cup sugar, flour, the 1 1/2 teaspoons lime peel, and vanilla; beat until combined. Add egg; beat on low speed just until combined.
Spoon filling into muffin cups, filling each three-fourths full. Bake for 15 to 17 minutes or until filling is set. Cool in muffin cups on wire rack for 10 minutes. Remove cheesecakes from cups. Cover and chill for 4 to 24 hours.
Before serving, in a small bowl stir together strawberries, the 1 tablespoon sugar, and lime juice. Spoon on top of cheesecakes. If desired, sprinkle with additional lime peel.
Nutrition Facts Per Serving: 68 calories, (3 g saturated fat, 0 g polyunsaturated fat, 1 g monounsaturated fat), 18 mg cholesterol, 119 mg sodium, 7 g carbohydrates, 0 g fiber, 5 g sugar, 1 g protein.
VEGETARIAN TORTILLA SOUP
This is from Alison Roman in The New York Times cooking email. Alison wrote, “This vegetarian version of tortilla soup is no less complex than its chicken counterpart, thanks to plenty of vegetables, spices and a secret ingredient: canned chipotles in adobo. Smoked and dried jalapeños softened in a vinegar-tomato mixture, these little powerhouses do much of the heavy lifting in this vegetarian soup, offering depth and a certain meatiness to an otherwise light and tangy broth.”
Yield: 4 servings; Time: 1 1/4 hours
To view this online, click here.
Ingredients
For the Soup:
2 tablespoons vegetable oil
1 large yellow onion, finely chopped
4 cloves garlic, finely chopped
1 jalapeño, seeds removed, finely chopped
Kosher salt and freshly ground pepper
1 1/2 teaspoons chile powder
2 chipotles in adobo, finely chopped
1 (28-ounce) can whole peeled tomatoes, drained and crushed
4 cups vegetable broth
2 cups corn kernels, fresh or frozen and thawed
For the Tortillas and Assembly:
2 cups vegetable oil
8 small corn tortillas, cut into 1/4-inch strips
Kosher salt
1 avocado, pitted and cut into 1/2-inch pieces
3/4 cup crumbled queso fresco or shredded Cheddar or Monterey jack
3/4 cup sour cream or crema
1/2 cup chopped cilantro
1/4 red or yellow onion, finely chopped
Lime wedges, for serving
Preparation
Heat oil in a large, heavy-bottomed pot over medium heat. Add onion, garlic and jalapeño and season with salt and pepper. Cook, stirring occasionally, until onion is softened and translucent, 5 to 8 minutes. Add chile powder and stir to coat. Cook a minute or two to toast the spices, then add chipotles and tomatoes. Season with salt and pepper and cook, stirring occasionally, until the tomatoes start to caramelize a bit on the bottom of the pot, concentrating their flavor.
Add vegetable broth, corn and 2 cups of water. Bring to a simmer and reduce heat to low. Simmer until flavors meld and broth tastes rich and flavorful, 15 to 20 minutes.
Heat oil in a large cast-iron or stainless-steel skillet or heavy-bottomed pot. Bring oil to 375 degrees and working in batches, fry tortilla strips until light golden brown and crisp, 2 to 3 minutes. Transfer to a paper towel-lined plate and season with salt.
Place about 3/4 of the tortilla strips into broth and stir to submerge and soften for a few minutes. Divide soup among bowls and top with avocado, cheese, sour cream, cilantro, onion and remaining fried tortilla strips. Serve lime alongside for squeezing.
CHIPOTLE ASPARAGUS QUESADILLAS
This comes from the April/May 2014 issue of Vegetarian Times, page 34. It begins, “Canned chipotles in adobo sauce lend mellow, smoky heat to quesadillas. Leftover chipotles (there are usually four or five in a can) can be wrapped in plastic wrap and frozen for future use.” Serves 4 in 30 minutes or less.
To view this online, click here.
Quesadillas
1 lb. asparagus, trimmed and cut into 2-inch pieces (2 cups)
1 red bell pepper, sliced (1 cup)
1 medium onion, sliced (1 cup)
1 1/2 tsp. olive oil or vegetable oil
1 tsp. dried oregano
4 8-inch sprouted-grain tortillas
Chipotle Spread
3 Tbs. vegan mayonnaise
2 tsp. minced, drained chipotles in adobo sauce
1 Tbs. lime or lemon juice
Preheat oven to 425°F.
To make Quesadillas: Toss together asparagus, bell pepper, onion, oil, and oregano in large bowl. Season with salt and pepper, if desired. Spread on large baking sheet, and roast 10 to 12 minutes, or until vegetables are tender and beginning to brown, stirring once or twice.
Meanwhile, to make Chipotle Spread: blend all ingredients in blender or food processor until smooth.
Spread 1 1/2 tsp. Chipotle Spread on one side of each tortilla, spreading all the way out to edges. Top with 2/3 cup filling on one half of each tortilla, then fold over tortillas, pressing edges together to enclose filling and form half-moons.
Coat large skillet with cooking spray, and heat over medium heat. Cook each quesadilla in skillet 2 to 3 minutes, turning once.
nutritional information Per Quesadilla: Calories: 273; Protein: 8 g; Total Fat: 13 g; Saturated Fat: 2 g; Carbohydrates: 32 g; Cholesterol: 0 mg; Sodium: 235 mg; Fiber: 8 g; Sugar: 3 g; Vegan
Friday, June 14, 2019
Friday Recipes
Yay, Friday! Here are six yummy recipes to help you through the weekend, including Simple Vegetarian Spinach Lasagna and Bomboloni. Enjoy!
VEGETARIAN STUFFED PEPPERS
This comes from Ready Set Eat, and begins, “A heart healthy recipe for stuffed peppers filled with brown rice, vegetables and cheese for a Mexican flavor influence.”
Prep Time: 25 minutes; Total Time: 45 minutes; Servings: 4; Number of ingredients: 8.
To view this online (and to check out more recipes), go to https://www.readyseteat.com/recipes-Vegetarian-Stuffed-Peppers-7419.
Ingredients
PAM® Original No-Stick Cooking Spray
2 large green or red bell peppers
1/2 cup instant brown rice, uncooked
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies-No Salt Added, drained
1-1/2 cups frozen Southwest mixed vegetables (corn, black beans, red peppers)
1 can (8 oz each) Hunt's® Tomato Sauce, divided
1/3 cup shredded sharp Cheddar cheese
Directions
Preheat oven to 400°F. Spray 8x8-inch glass baking dish with cooking spray. Cut bell peppers lengthwise through stem into halves. Remove and discard seeds and membranes. Place peppers, cut-side down, in dish. Bake 15 minutes or until tender.
Meanwhile, prepare rice according to package directions, adding cumin and garlic salt. Add drained tomatoes, mixed vegetables and half of tomato sauce to cooked rice; stir to combine. Divide rice mixture and place inside peppers. Top with remaining tomato sauce; sprinkle with cheese.
Cover dish with aluminum foil. Bake 20 minutes or until peppers are hot and cheese melts.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shanta Retelny, RDN on the VeryWellFit site. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.”
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Directions
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
BOMBOLONI
This comes from John Alberti and was posted on the TODAY Show website. John wrote, “Bomboloni are Italian doughnuts, and they are as much fun to say as they are to make and eat. They are like a party in your mouth, with their gooey centers and sugary, soft dough.
“Swap option: They are delightful even without a filling, but if you fill them with chocolate-hazelnut spread, jam or pastry cream.”
Cook Time: 5 minutes; Prep Time: 2 hours; Servings: 10. Special equipment: Round pastry cutter.
To view this online, go to https://www.today.com/recipes/bomboloni-recipe-t150524.
Ingredients
3 cups bread or all-purpose flour
2 1/4 teaspoons fast-acting dry yeast
2 teaspoons salt
1/4 cup granulated sugar, plus more for coating
1 lemon, zested
2 eggs, lightly beaten
3/4 cup whole milk
1/2 stick (4 tablespoons) butter, softened
1 teaspoon vanilla extract
Vegetable oil, for frying
Chocolate-hazelnut spread, jam or pastry cream, for filling
Directions
In a large bowl, or the bowl of a stand mixer fitted with a dough hook, combine the flour, yeast, salt, sugar, and lemon zest. Then add the eggs, milk, butter and vanilla extract, and mix well. Knead the dough in the stand mixer for 2 minutes, or if making the dough by hand, tip it onto a floured work surface and knead for about 5 minutes, until it's smooth and elastic but still quite sticky. Transfer the dough to a large, lightly oiled bowl. Cover with plastic wrap and allow to rise in a warm place for 1 hour or until doubled in size.
Using a rolling pin, roll out the dough until about 3/4 inch thick. Then, using a round pastry cutter the size of a cup, cut the dough into disks. Place the dough on a baking sheet lined with parchment paper, and cover with plastic wrap. Allow to rise for another hour.
Heat oil in a large, deep pan to 350 F. Fry the doughnuts, in batches, for 4-5 minutes, turning halfway through the cooking time, until golden brown. Remove with a slotted spoon and drain on paper towels. Dredge the doughnuts in granulated sugar until completely covered.
Spoon the filling of your choice into a piping bag fitted with a medium nozzle. Make a small hole in the side of each doughnut, push in the nozzle and squeeze to fill the bomboloni. Serve warm.
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
RED LENTIL SOUP WITH LEMON
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This is a lentil soup that defies expectations of what lentil soup can be. It is light, spicy and a bold red color (no murky brown here): a revelatory dish that takes less than an hour to make. The cooking is painless. Sauté onion and garlic in oil, then stir in tomato paste, cumin and chile powder and cook a few minutes more to intensify flavor. Add broth, water, red lentils (which cook faster than their green or black counterparts) and diced carrot, and simmer for 30 minutes. Purée half the mixture and return it to the pot for a soup that strikes the balance between chunky and pleasingly smooth. A hit of lemon juice adds an up note that offsets the deep cumin and chile flavors.” Yield: 4 servings; Time: 45 minutes.
This was featured in “A Lentil Soup to Make You Stop, Taste and Savor and can be viewed online here.
Want to know more about making soup? Check out Samin Nosrat’s guide “How to Make Soup”.
Also, check out Melissa Clark’s guide, “Hot to Cook Beans.”
Note: The recipe originally called for either chicken or veggie broth. I've left it at simply veggie broth (for obvious reasons)
Ingredients
3 tablespoons olive oil, more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
1/4 teaspoon kosher salt, more to taste
1/4 teaspoon ground black pepper
Pinch of ground chile powder or cayenne, more to taste
1 quart vegetable broth
2 cups water
1 cup red lentils
1 large carrot, peeled and diced
Juice of 1/2 lemon, more to taste
3 tablespoons chopped fresh cilantro
Preparation
In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes longer.
Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
Using an immersion or regular blender or a food processor, purée half the soup then add it back to pot. Soup should be somewhat chunky.
Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.
VEGETARIAN STUFFED PEPPERS
This comes from Ready Set Eat, and begins, “A heart healthy recipe for stuffed peppers filled with brown rice, vegetables and cheese for a Mexican flavor influence.”
Prep Time: 25 minutes; Total Time: 45 minutes; Servings: 4; Number of ingredients: 8.
To view this online (and to check out more recipes), go to https://www.readyseteat.com/recipes-Vegetarian-Stuffed-Peppers-7419.
Ingredients
PAM® Original No-Stick Cooking Spray
2 large green or red bell peppers
1/2 cup instant brown rice, uncooked
1/2 teaspoon ground cumin
1/4 teaspoon garlic salt
1 can (10 oz each) Ro*Tel® Original Diced Tomatoes & Green Chilies-No Salt Added, drained
1-1/2 cups frozen Southwest mixed vegetables (corn, black beans, red peppers)
1 can (8 oz each) Hunt's® Tomato Sauce, divided
1/3 cup shredded sharp Cheddar cheese
Directions
Preheat oven to 400°F. Spray 8x8-inch glass baking dish with cooking spray. Cut bell peppers lengthwise through stem into halves. Remove and discard seeds and membranes. Place peppers, cut-side down, in dish. Bake 15 minutes or until tender.
Meanwhile, prepare rice according to package directions, adding cumin and garlic salt. Add drained tomatoes, mixed vegetables and half of tomato sauce to cooked rice; stir to combine. Divide rice mixture and place inside peppers. Top with remaining tomato sauce; sprinkle with cheese.
Cover dish with aluminum foil. Bake 20 minutes or until peppers are hot and cheese melts.
ALMOND, TOASTED OAT AND CHERRY TRAIL MIX
This was in a Weight Watchers' email several years ago. The program has changed, but I'm using the values from when this was sent.
This recipe began, “Take this energy-packed treat with you when you head to the great outdoors.”
POINTS® Value: 3; Servings: 6; Preparation Time: 8 minutes; Cooking Time: 25 minutes; Level of Difficulty: Easy
Ingredients
1 cup uncooked old fashioned oats
2/3 cup dried cherries, chopped
1/4 cup slivered almonds
1/4 tsp table salt
1 Tbsp Land O Lakes Stick Light Butter, or similar product, melted
1/4 cup honey
Directions
Preheat oven to 350°F. Line a sided sheet pan with parchment paper.
In a large bowl, stir together rolled oats, cherries, almonds and salt. Drizzle with butter and honey and toss thoroughly. Spread mixture evenly on sheet pan. Bake, stirring occasionally to ensure even browning, about 20 to 25 minutes; let cool. Yields about 1/3 cup per serving. (You might want to double the recipe and store the mix for a few days in an airtight container.)
SIMPLE VEGETARIAN SPINACH LASAGNA
This is from Vicki Shanta Retelny, RDN on the VeryWellFit site. Vicki wrote, “There's nothing like lasagna to soothe a craving for a creamy, dreamy meal. With a foundation of vitamin C-rich tomato sauce, which is loaded with the carotenoid lycopene, this Italian classic takes on a healthy bend with a good dose veggies nestled in its layers.
“Chock full of leafy green spinach, this dish is good for your brain health, as eating a serving of veggies each day has shown to fend off cognitive decline. Spinach is also loaded with iron and calcium for a total body wellness boost.”
Prep Time: 20 minutes; Cook Time: 45 minutes; Total Time: 65 minutes; Servings: 9 (1 cup each)
To view this online, go to https://www.verywellfit.com/vegetarian-spinach-lasagna-4144632.
Ingredients
1 package no-boil lasagna noodles
2 28-ounce cans tomato sauce
1/8 teaspoon kosher salt
1 teaspoon oregano
2 cloves garlic, finely minced
1 15-ounce container part-skim ricotta cheese
1 cup part-skim mozzarella cheese, grated
3 cups raw baby spinach leaves
Directions
Preheat the oven the 350F.
On the stovetop over medium heat, pour the tomato sauce into a saucepan. Add salt, oregano, and garlic. Bring to a light boil, lower the heat, and simmer for a few minutes. Stir occasionally.
On the bottom of a 9x13 pan put a layer of tomato sauce. Place a layer of noodles on top, covering the bottom of the pan. Spread ricotta cheese on top of the noodles, top with spinach, and sprinkle with mozzarella cheese and coat with a small ladle full of sauce. Repeat the layers until you get to the top of the pan. Sprinkle the final layer with mozzarella cheese.
Place in the oven and bake for 45 minutes or until bubbly and cheese is golden brown on top.
Remove from the oven and allow to cool for a 10 minutes before serving.
Ingredient Variations and Substitutions
Make this dish higher in fiber with whole wheat noodles, although they may only be available in the boil variety. Add other vegetables such a sliced carrots, zucchini, or eggplant. For an alternative green, use baby kale or arugula. Spread pesto between the layers or incorporate it into the tomato sauce for a rich, nutty flavor.
If you want to add meat, add cooked, diced chicken breast or ground turkey to the sauce. For a non-dairy twist, use vegan cheese in lieu of ricotta and mozzarella cheese.
Cooking and Serving Tips
To save time use no-boil lasagna noodles—they're quick and easy to assemble. Plus, the part-skim ricotta cheese and mozzarella reduce the fat but still offer good-quality protein.
This dish can be assembled and placed, uncooked and covered, in the refrigerator overnight. Simply heat and serve the next day. Leftovers can be stored in the refrigerator or freezer in an airtight container.
BOMBOLONI
This comes from John Alberti and was posted on the TODAY Show website. John wrote, “Bomboloni are Italian doughnuts, and they are as much fun to say as they are to make and eat. They are like a party in your mouth, with their gooey centers and sugary, soft dough.
“Swap option: They are delightful even without a filling, but if you fill them with chocolate-hazelnut spread, jam or pastry cream.”
Cook Time: 5 minutes; Prep Time: 2 hours; Servings: 10. Special equipment: Round pastry cutter.
To view this online, go to https://www.today.com/recipes/bomboloni-recipe-t150524.
Ingredients
3 cups bread or all-purpose flour
2 1/4 teaspoons fast-acting dry yeast
2 teaspoons salt
1/4 cup granulated sugar, plus more for coating
1 lemon, zested
2 eggs, lightly beaten
3/4 cup whole milk
1/2 stick (4 tablespoons) butter, softened
1 teaspoon vanilla extract
Vegetable oil, for frying
Chocolate-hazelnut spread, jam or pastry cream, for filling
Directions
In a large bowl, or the bowl of a stand mixer fitted with a dough hook, combine the flour, yeast, salt, sugar, and lemon zest. Then add the eggs, milk, butter and vanilla extract, and mix well. Knead the dough in the stand mixer for 2 minutes, or if making the dough by hand, tip it onto a floured work surface and knead for about 5 minutes, until it's smooth and elastic but still quite sticky. Transfer the dough to a large, lightly oiled bowl. Cover with plastic wrap and allow to rise in a warm place for 1 hour or until doubled in size.
Using a rolling pin, roll out the dough until about 3/4 inch thick. Then, using a round pastry cutter the size of a cup, cut the dough into disks. Place the dough on a baking sheet lined with parchment paper, and cover with plastic wrap. Allow to rise for another hour.
Heat oil in a large, deep pan to 350 F. Fry the doughnuts, in batches, for 4-5 minutes, turning halfway through the cooking time, until golden brown. Remove with a slotted spoon and drain on paper towels. Dredge the doughnuts in granulated sugar until completely covered.
Spoon the filling of your choice into a piping bag fitted with a medium nozzle. Make a small hole in the side of each doughnut, push in the nozzle and squeeze to fill the bomboloni. Serve warm.
MASHED TURNIPS WITH ROASTED GARLIC
Servings: 8
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/34.shtml
Ingredients
1-1/2 pound small turnips, peeled and quartered
1 ripe bartlett pear, about 6 ounces, peeled, cored and chopped
4 cloves garlic, roasted and peeled
1 tablespoon margarine
2 tablespoons skim milk
1/4 teaspoon salt
Freshly ground pepper to taste
Directions
Steam turnips over boiling water until fork tender, about 15 minutes.
Drain turnips and place in a food processor or blender along with pear, garlic, and margarine.
Process until smooth, adding skim milk as needed.
Season with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 41; Protein: 1 g; Fat: 2 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
RED LENTIL SOUP WITH LEMON
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This is a lentil soup that defies expectations of what lentil soup can be. It is light, spicy and a bold red color (no murky brown here): a revelatory dish that takes less than an hour to make. The cooking is painless. Sauté onion and garlic in oil, then stir in tomato paste, cumin and chile powder and cook a few minutes more to intensify flavor. Add broth, water, red lentils (which cook faster than their green or black counterparts) and diced carrot, and simmer for 30 minutes. Purée half the mixture and return it to the pot for a soup that strikes the balance between chunky and pleasingly smooth. A hit of lemon juice adds an up note that offsets the deep cumin and chile flavors.” Yield: 4 servings; Time: 45 minutes.
This was featured in “A Lentil Soup to Make You Stop, Taste and Savor and can be viewed online here.
Want to know more about making soup? Check out Samin Nosrat’s guide “How to Make Soup”.
Also, check out Melissa Clark’s guide, “Hot to Cook Beans.”
Note: The recipe originally called for either chicken or veggie broth. I've left it at simply veggie broth (for obvious reasons)
Ingredients
3 tablespoons olive oil, more for drizzling
1 large onion, chopped
2 garlic cloves, minced
1 tablespoon tomato paste
1 teaspoon ground cumin
1/4 teaspoon kosher salt, more to taste
1/4 teaspoon ground black pepper
Pinch of ground chile powder or cayenne, more to taste
1 quart vegetable broth
2 cups water
1 cup red lentils
1 large carrot, peeled and diced
Juice of 1/2 lemon, more to taste
3 tablespoons chopped fresh cilantro
Preparation
In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 4 minutes.
Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes longer.
Add broth, 2 cups water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes. Taste and add salt if necessary.
Using an immersion or regular blender or a food processor, purée half the soup then add it back to pot. Soup should be somewhat chunky.
Reheat soup if necessary, then stir in lemon juice and cilantro. Serve soup drizzled with good olive oil and dusted lightly with chili powder if desired.
Subscribe to:
Posts (Atom)