There are so many versatile foods that can be used in many ways. Tofu is one of those foods. It can be used for any number of main dishes, as well as many desserts.
That said, here are six yummy tofu recipes to help you through the day, including Tofu-Spinach Lasagna and a vegan Kung Pao Tofu. Enjoy!
SUPERIORITY BURGER'S CRISPY FRIED TOFU SANDWICH
This is from Brooks Headley and adapted by Alexa Weibel at The New York Times cooking enewsletter. For this recipe, Alexa wrote, "Ranging from silken and creamy to firm and chewy, tofu comes in many forms and is prized around the world for its versatility. In this recipe, which is adapted from the “Superiority Burger Cookbook” (W.W. Norton & Company, 2018) by chef Brooks Headley, extra-firm tofu is pressed, marinated, breaded and fried, to make the “tofu-fried tofu” sandwich at Superiority Burger, his popular vegetarian restaurant in New York City. To achieve a dense tofu patty with plenty of flavor and bite, Mr. Headley starts with extra-firm tofu, presses out any excess liquid, then marinates it in a spicy pickle juice brine. It’s then double-battered and deep-fried until crisp. This sandwich is best enjoyed on a sunlit stoop in the East Village, just steps outside Superiority Burger, but it’s also achievable in any home kitchen."
Time: 45 minutes, plus marinating; Yield: 6 sandwiches
To view this online, go to https://cooking.nytimes.com/recipes/1021237-superiority-burgers-crispy-fried-tofu-sandwich. (And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, I highly recommend it. Great recipes, lots of info. I love the site, and hope you will, too.)
Ingredients
For the Marinated Tofu
1 (14-ounce) package extra-firm tofu, drained
1-1/2 cups pickle juice
1 tablespoon hot sauce
1 tablespoon Dijon mustard
1 teaspoon gochugaru or red-pepper flakes
2 tablespoons grapeseed oil or other neutral oil
For the Fried Tofu
1/2 cup Dijon mustard
2 cups all-purpose flour
1/2 teaspoon baking powder
1 teaspoon smoked paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cayenne
1 teaspoon kosher salt, plus more as needed
1 teaspoon black pepper
Grapeseed oil or other neutral oil, for frying
For Assembly
6 potato buns or other soft rolls
Vegan mayonnaise and hot sauce, as needed
Thinly shredded green cabbage and dill pickles, for serving
Preparation
Prepare the marinated tofu: Line a baking sheet with paper towels or a clean kitchen towel. Cut the tofu crosswise into two rectangles that are each about 2-1/2 inches wide and 4 inches long. Slice each rectangle into three 1/2-inch thick slabs and arrange in a single layer on the baking sheet. Cover the sliced tofu with more towels and gently press each piece to extract some of the moisture.
In a large bowl, combine the pickle juice, hot sauce, mustard and gochugaru.
Heat the grapeseed oil in a large nonstick or cast-iron skillet over high heat until shimmering. Sear the tofu to form a golden-brown crust, 4 to 5 minutes per side. Immediately drop the hot tofu into the pickle juice mixture. Refrigerate and let the tofu marinate for at least a few hours, or even overnight.
Prepare the fried tofu: In a medium shallow bowl, stir the mustard with 1/4 cup water until it’s the consistency of heavy cream and set aside. In a large shallow bowl, whisk together the flour, baking powder, spices, salt and pepper.
In a Dutch oven or sturdy pot, heat 2 inches of grapeseed oil over medium heat and set a wire rack on top of a baking sheet. Remove the tofu from the brine and pat dry. Dip the tofu in the mustard mixture, turning until coated all over, then the flour mixture; dip it again in the mustard then flour until twice coated. When the oil temperature reaches 350 degrees, carefully place the battered tofu into the hot oil and fry, flipping as needed, until golden brown, about 5 minutes. Transfer the fried tofu to the wire rack and sprinkle with a little salt.
To serve, toast the buns and spread generously with mayo and dot with hot sauce, if desired. Top with fried tofu, cabbage and dill pickles, and eat immediately.
CRISPY TOFU AND CABBAGE STIR-FRY
This recipe is from Ali Slagle in The New York Times cooking enewsletter. The recipe begins, "This tumble of crisp tofu, charred cabbage and citrusy coriander includes a couple tricks you’ll want to employ in other dishes. The flavor of the stir-fry is propelled by using the coriander plant multiple ways: Combining coriander seeds with fresh stems and leaves — also known as cilantro — creates a range of complex but related flavors. Then there’s what might be the quickest — and your new favorite — way to cook cabbage: When large pieces of cabbage are cooked undisturbed in a hot pan, they don’t have a chance to turn to mush. Instead, the cabbage becomes sweet and crisp-tender, with a smoky edge. Eat the stir-fry with grains or noodles, like rice noodles or soba."
Time: 25 minutes; Yield: 4 servings
To view this online, go to https://cooking.nytimes.com/recipes/1022830-crispy-tofu-and-cabbage-stir-fry.
Ingredients
1 small red onion, thinly sliced
Kosher salt
1/4 cup cornstarch
1 (14-ounce) package extra-firm tofu, patted dry and torn into 1-inch pieces (see Tip)
1/4 cup neutral oil (such as canola or grapeseed), plus more as needed
About 1-1/2 pounds green or red cabbage, cored and cut into 1-inch pieces, leaves separated
1 tablespoon low-sodium soy sauce or liquid aminos, plus more to taste
1 tablespoon coriander seeds, crushed
1/2 cup coarsely chopped cilantro leaves and stems
2 tablespoons lime juice (from 1 large lime)
Preparation
In a large bowl, sprinkle the red onion with salt and stir to combine. In a medium bowl, stir together the cornstarch and 1 teaspoon salt. Add the tofu and toss to coat.
Heat 2 tablespoons of oil in a large (12-inch) cast-iron skillet over medium-high. Add the cabbage and cook, undisturbed, until charred underneath, 3 to 4 minutes. Stir, spread into an even layer, and cook, undisturbed, until charred in spots and crisp-tender, another 3 to 4 minutes. Stir in the soy sauce, and season with salt. Transfer to the bowl of red onions.
In the same skillet, heat the remaining 2 tablespoons of oil over medium-high. Add the tofu and cook until golden on all sides, 2 to 3 minutes per side, adding more oil and scraping the bottom of the pan as necessary. Remove from heat, add the coriander seeds and stir gently until fragrant and toasted, 1 to 2 minutes. Add the cabbage-onion mixture and stir to combine, then stir in the cilantro and lime juice. Season to taste with soy sauce.
Tip
It can be tricky to tear pieces of the same size, so start by slicing the tofu crosswise so that you have 1-inch-thick slabs, then tear off cubes from there.
KUNG PAO TOFU [VEGAN]
This recipe is from One Green Planet. The recipe begins, "This Kung Pao Tofu doesn’t require a lot of time or many perishable ingredients - making it perfect for a “don’t feel like cooking and don’t have a lot of groceries” type meal. Also, if you don’t care for spicy foods - this recipe is for you! If you do care for spicy, add more cayenne and red chili flavors to increase the heat."
Serves 3-4.
To view this online, go to https://www.onegreenplanet.org/vegan-recipe/kung-pao-tofu-vegan-2/.
Ingredients
For the Tofu:
1 package organic firm or extra firm tofu
1 tablespoon maple syrup
1 pinch cayenne pepper, or more for more heat
4 tablespoons cornstarch or arrowroot powder
1 tablespoon high heat oil (i.e. avocado oil)
For the Sauce:
1 tablespoon fresh, minced ginger root
2 cloves garlic, minced
1 pinch red chili flakes, or more for more heat
1 tablespoon rice vinegar
1 tablespoon toasted sesame oil
2 tablespoons coconut aminos (or, soy sauce/tamari)
1 tablespoon Hoisin sauce
1 teaspoon onion powder
1 tablespoon sugar
1 tablespoon cornstarch or arrowroot powder
1/4 cup vegetable broth
For the Dish:
4 cups broccoli florets (fresh or frozen)
1-1/2 cups dry brown rice (or, 3 cups cooked brown rice)
Directions
For the Tofu:
Begin by preparing the tofu. Open the tofu package, drain, and press the tofu for 10-15 minutes.
While the tofu is being pressed, if you need to make your rice, start it.
Cut and wash the broccoli (if fresh). Prepare a large pot to steam the broccoli for about 5 minutes. Here is a quick video on how to steam broccoli. Once done, set aside.
When the tofu is pressed, cut into uniform cubes. Add to a mixing bowl. Drizzle with 1 tablespoon maple syrup and a pinch of cayenne pepper. Lightly toss. Next, add 4 tablespoons cornstarch and toss together. Use a rubber scraper to fold the tofu to help prevent it from crumbling.
Heat a large skillet to medium-high heat. Once hot, add 1 tablespoon of oil. Once the oil is hot, add the tofu into as even of a layer across the pan as possible. Allow the tofu to brown for about 4-5 minutes and flip tofu, aiming to brown all sides (if possible).
While the tofu is cooking, make the sauce.
For the Sauce:
In a small bowl, add the ginger, garlic, red chili flakes, rice vinegar, sesame oil, coconut aminos, hoisin sauce, onion powder, sugar, cornstarch, and 1/4 cup vegetable broth/stock (water would do fine as well). Stir until well combined.
To Assemble:
When the tofu is browned to your liking, add the sauce. Mix and gently coat the tofu with the sauce and cook for 3-4 minutes. The sauce should thicken a little as it heats.
Feel free to add the cooked broccoli to the pan to add some sauce to the broccoli, or simply keep it on the side.
Serve tofu and broccoli over cooked brown rice.
Enjoy!
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
TOFU-SPINACH LASAGNA
This is from PETA's website. Whether you like PETA or not, they do have good vegetarian recipes. This one makes 6 to 8 servings, and can be viewed online at https://www.peta.org/recipes/tofu-spinach-lasagne/.
Ingredients
1/2 lb. lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed and drained
1 lb. soft tofu
1 lb. firm tofu
1 Tbsp. sugar
1/4 cup soy milk
1/2 tsp. garlic powder
2 Tbsp. lemon juice
3 tsp. minced fresh basil
2 tsp. salt
4 cups tomato sauce
Instructions
Cook the lasagna noodles according to the package directions. Drain and set aside.
Preheat the oven to 350 degrees F.
Squeeze the spinach as dry as possible and set aside.
Place the tofu, sugar, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach.
Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles). Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling. End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.
Showing posts with label Broccoli w/Asian Tofu. Show all posts
Showing posts with label Broccoli w/Asian Tofu. Show all posts
Wednesday, June 12, 2024
Wednesday, January 10, 2024
Tofu
For years, tofu has gotten a bad rap. It's bland; the texture; what can you possibly do with it?
Actually, it's blandness helps, in that it takes on the flavors of the other ingredients. In the right recipe, the texture isn't even an issue. As for what to do with it, actually, what can't you do with it, recipe-wise?
To that end, here are six yummy recipes with tofu, including Sheet-Pan Teriyaki Tofu with Carrots & Broccoli, Superiority Burger’s Crispy Fried Tofu Sandwich, and Coconut Red Curry with Tofu. Enjoy!
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
COCONUT RED CURRY WITH TOFU
This is from Melissa Clark in The New York Times cooking enewsletter. Melissa wrote, “This simple weeknight red curry relies on jarred or canned red curry paste for flavor, which you can find at larger supermarkets and specialty markets. Transfer leftover canned curry paste to a jar, top it with a little oil and store in the refrigerator for up to a month. Or freeze for longer storage. Feel free to substitute other vegetables for the mushrooms and snow peas, though you might have to increase the cooking time slightly if using something dense like carrot or cubed winter squash.”
Yield: Serves 4; Time: 30 minutes
This was featured in “Curry and Coconut Milk Fire Up a Weeknight Basic”, and can be viewed online at https://cooking.nytimes.com/recipes/1016196-coconut-red-curry-with-tofu.
Ingredients
14 ounces extra-firm tofu
1 tablespoon peanut or safflower oil
1-inch ginger root, peeled and minced
2 shallots or 1 small onion, minced
2 garlic cloves, minced
1 Thai chile or 2 serrano peppers, seeded and thinly sliced
2 tablespoons chopped cilantro stems
8 ounces cremini mushrooms, quartered
1/2 teaspoon sea salt, more to taste
3 tablespoons prepared red curry paste
1 cup unsweetened coconut milk
2 teaspoons Asian fish sauce
Zest and juice of 1 lime
1 cup snow peas
Basil and/or cilantro leaves, for garnish
Brown or white rice, for serving
Preparation
Cut tofu into 1-inch slabs and place on paper towel-lined baking sheet. Cover with another layer of paper towels and place another baking sheet on top. Let sit for 20 minutes. Cut into 1-inch cubes.
Heat oil in a large skillet over medium high heat. Add ginger, shallots, garlic, chile and cilantro stems, and sauté until tender, about 5 minutes. Add mushrooms and sauté until golden brown and tender, about 5 minutes. Season with salt. Stir in curry paste and cook 2 minutes. Pour in coconut milk, scraping up any curry paste with a wooden spoon. Add fish sauce, lime zest and juice. Add tofu cubes and snow peas. Simmer until the sauce thickens slightly and the snow peas are tender, 7 to 10 minutes, stirring frequently. Taste and add more salt and/or fish sauce if needed.
Serve warm with brown rice and a scattering of torn basil and/or cilantro leaves on top.
SUPERIORITY BURGER'S CRISPY FRIED TOFU SANDWICH
This is from Brooks Headley and adapted by Alexa Weibel at The New York Times cooking enewsletter. For this recipe, Alexa wrote, "Ranging from silken and creamy to firm and chewy, tofu comes in many forms and is prized around the world for its versatility. In this recipe, which is adapted from the “Superiority Burger Cookbook” (W.W. Norton & Company, 2018) by chef Brooks Headley, extra-firm tofu is pressed, marinated, breaded and fried, to make the “tofu-fried tofu” sandwich at Superiority Burger, his popular vegetarian restaurant in New York City. To achieve a dense tofu patty with plenty of flavor and bite, Mr. Headley starts with extra-firm tofu, presses out any excess liquid, then marinates it in a spicy pickle juice brine. It’s then double-battered and deep-fried until crisp. This sandwich is best enjoyed on a sunlit stoop in the East Village, just steps outside Superiority Burger, but it’s also achievable in any home kitchen."
Time: 45 minutes, plus marinating; Yield: 6 sandwiches
To view this online, go to https://cooking.nytimes.com/recipes/1021237-superiority-burgers-crispy-fried-tofu-sandwich. (And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, I highly recommend it. Great recipes, lots of info. I love the site, and hope you will, too.)
Ingredients
For the Marinated Tofu
1 (14-ounce) package extra-firm tofu, drained
1-1/2 cups pickle juice
1 tablespoon hot sauce
1 tablespoon Dijon mustard
1 teaspoon gochugaru or red-pepper flakes
2 tablespoons grapeseed oil or other neutral oil
For the Fried Tofu
1/2 cup Dijon mustard
2 cups all-purpose flour
1/2 teaspoon baking powder
1 teaspoon smoked paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cayenne
1 teaspoon kosher salt, plus more as needed
1 teaspoon black pepper
Grapeseed oil or other neutral oil, for frying
For Assembly
6 potato buns or other soft rolls
Vegan mayonnaise and hot sauce, as needed
Thinly shredded green cabbage and dill pickles, for serving
Preparation
Prepare the marinated tofu: Line a baking sheet with paper towels or a clean kitchen towel. Cut the tofu crosswise into two rectangles that are each about 2-1/2 inches wide and 4 inches long. Slice each rectangle into three 1/2-inch thick slabs and arrange in a single layer on the baking sheet. Cover the sliced tofu with more towels and gently press each piece to extract some of the moisture.
In a large bowl, combine the pickle juice, hot sauce, mustard and gochugaru.
Heat the grapeseed oil in a large nonstick or cast-iron skillet over high heat until shimmering. Sear the tofu to form a golden-brown crust, 4 to 5 minutes per side. Immediately drop the hot tofu into the pickle juice mixture. Refrigerate and let the tofu marinate for at least a few hours, or even overnight.
Prepare the fried tofu: In a medium shallow bowl, stir the mustard with 1/4 cup water until it’s the consistency of heavy cream and set aside. In a large shallow bowl, whisk together the flour, baking powder, spices, salt and pepper.
In a Dutch oven or sturdy pot, heat 2 inches of grapeseed oil over medium heat and set a wire rack on top of a baking sheet. Remove the tofu from the brine and pat dry. Dip the tofu in the mustard mixture, turning until coated all over, then the flour mixture; dip it again in the mustard then flour until twice coated. When the oil temperature reaches 350 degrees, carefully place the battered tofu into the hot oil and fry, flipping as needed, until golden brown, about 5 minutes. Transfer the fried tofu to the wire rack and sprinkle with a little salt.
To serve, toast the buns and spread generously with mayo and dot with hot sauce, if desired. Top with fried tofu, cabbage and dill pickles, and eat immediately.
TOFU BROCCOLI STIR-FRY
This is from AARP, and begins, "We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling."
Prep/Cook Time: 30 Minutes, Servings: 4
To view this online, go to https://stayingsharp.aarp.org/recipes/tofu-broccoli-stir-fry/.
Ingredients
1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoons sugar
1/4 teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
1/4 teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water
Directions
Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.
SMOKED TOFU FARFALLE CASSEROLE
This was on the Vegetarian Times web site, and begins, "Here's a new twist on old-fashioned tuna noodle casserole." Serves 6
To view this online, go to https://www.vegetariantimes.com/recipes/smoked-tofu-farfalle-casserole/.
Ingredients
4 tsp. olive oil
1 small yellow bell pepper, chopped (about 1 cup)
1 1/2 cups frozen baby peas
3 cloves garlic, minced (about 1 Tbs.)
2 1/2 tsp. minced fresh thyme
8 oz. farfalle pasta (bows)
1 3/4 cups low-fat milk
3 Tbs. all-purpose flour
3 oz. sharp Cheddar cheese, grated (about 3/4 cup)
6 oz. smoked tofu, diced
3 Tbs. Italian-seasoned breadcrumbs
Preparation
Preheat oven to 425F. Heat 1 tsp. oil in 6-qt. Dutch oven over medium heat. Add bell pepper, and cook, stirring often, 3 minutes. Stir in frozen peas, garlic and thyme, and cook, stirring often, 2 minutes more. Transfer to bowl and set aside.
Wipe out Dutch oven; fill with water, and bring to a boil. Add pasta, and cook about 4 minutes, or until just al dente. Drain and transfer to clean bowl. Drizzle with 2 tsp. olive oil, and toss to coat. Return Dutch oven to stove.
Heat 1 1/2 cups milk in Dutch oven over medium heat until almost simmering. Whisk together remaining 1/4 cup milk with flour in small bowl, then whisk into hot milk. Cook over medium-low heat, whisking constantly, 2 minutes, or until sauce thickens and bubbles. Remove from heat, and stir in cheese. Season to taste with salt and pepper. Add pasta, bell pepper mixture and tofu, and stir to combine.
Mix breadcrumbs with remaining 1 tsp. oil in small bowl; sprinkle over casserole. Bake uncovered, 20 minutes, or until golden. Serve hot.
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
Actually, it's blandness helps, in that it takes on the flavors of the other ingredients. In the right recipe, the texture isn't even an issue. As for what to do with it, actually, what can't you do with it, recipe-wise?
To that end, here are six yummy recipes with tofu, including Sheet-Pan Teriyaki Tofu with Carrots & Broccoli, Superiority Burger’s Crispy Fried Tofu Sandwich, and Coconut Red Curry with Tofu. Enjoy!
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
COCONUT RED CURRY WITH TOFU
This is from Melissa Clark in The New York Times cooking enewsletter. Melissa wrote, “This simple weeknight red curry relies on jarred or canned red curry paste for flavor, which you can find at larger supermarkets and specialty markets. Transfer leftover canned curry paste to a jar, top it with a little oil and store in the refrigerator for up to a month. Or freeze for longer storage. Feel free to substitute other vegetables for the mushrooms and snow peas, though you might have to increase the cooking time slightly if using something dense like carrot or cubed winter squash.”
Yield: Serves 4; Time: 30 minutes
This was featured in “Curry and Coconut Milk Fire Up a Weeknight Basic”, and can be viewed online at https://cooking.nytimes.com/recipes/1016196-coconut-red-curry-with-tofu.
Ingredients
14 ounces extra-firm tofu
1 tablespoon peanut or safflower oil
1-inch ginger root, peeled and minced
2 shallots or 1 small onion, minced
2 garlic cloves, minced
1 Thai chile or 2 serrano peppers, seeded and thinly sliced
2 tablespoons chopped cilantro stems
8 ounces cremini mushrooms, quartered
1/2 teaspoon sea salt, more to taste
3 tablespoons prepared red curry paste
1 cup unsweetened coconut milk
2 teaspoons Asian fish sauce
Zest and juice of 1 lime
1 cup snow peas
Basil and/or cilantro leaves, for garnish
Brown or white rice, for serving
Preparation
Cut tofu into 1-inch slabs and place on paper towel-lined baking sheet. Cover with another layer of paper towels and place another baking sheet on top. Let sit for 20 minutes. Cut into 1-inch cubes.
Heat oil in a large skillet over medium high heat. Add ginger, shallots, garlic, chile and cilantro stems, and sauté until tender, about 5 minutes. Add mushrooms and sauté until golden brown and tender, about 5 minutes. Season with salt. Stir in curry paste and cook 2 minutes. Pour in coconut milk, scraping up any curry paste with a wooden spoon. Add fish sauce, lime zest and juice. Add tofu cubes and snow peas. Simmer until the sauce thickens slightly and the snow peas are tender, 7 to 10 minutes, stirring frequently. Taste and add more salt and/or fish sauce if needed.
Serve warm with brown rice and a scattering of torn basil and/or cilantro leaves on top.
SUPERIORITY BURGER'S CRISPY FRIED TOFU SANDWICH
This is from Brooks Headley and adapted by Alexa Weibel at The New York Times cooking enewsletter. For this recipe, Alexa wrote, "Ranging from silken and creamy to firm and chewy, tofu comes in many forms and is prized around the world for its versatility. In this recipe, which is adapted from the “Superiority Burger Cookbook” (W.W. Norton & Company, 2018) by chef Brooks Headley, extra-firm tofu is pressed, marinated, breaded and fried, to make the “tofu-fried tofu” sandwich at Superiority Burger, his popular vegetarian restaurant in New York City. To achieve a dense tofu patty with plenty of flavor and bite, Mr. Headley starts with extra-firm tofu, presses out any excess liquid, then marinates it in a spicy pickle juice brine. It’s then double-battered and deep-fried until crisp. This sandwich is best enjoyed on a sunlit stoop in the East Village, just steps outside Superiority Burger, but it’s also achievable in any home kitchen."
Time: 45 minutes, plus marinating; Yield: 6 sandwiches
To view this online, go to https://cooking.nytimes.com/recipes/1021237-superiority-burgers-crispy-fried-tofu-sandwich. (And while you're at it, if you haven't signed up for The New York Times cooking enewsletter, I highly recommend it. Great recipes, lots of info. I love the site, and hope you will, too.)
Ingredients
For the Marinated Tofu
1 (14-ounce) package extra-firm tofu, drained
1-1/2 cups pickle juice
1 tablespoon hot sauce
1 tablespoon Dijon mustard
1 teaspoon gochugaru or red-pepper flakes
2 tablespoons grapeseed oil or other neutral oil
For the Fried Tofu
1/2 cup Dijon mustard
2 cups all-purpose flour
1/2 teaspoon baking powder
1 teaspoon smoked paprika
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cayenne
1 teaspoon kosher salt, plus more as needed
1 teaspoon black pepper
Grapeseed oil or other neutral oil, for frying
For Assembly
6 potato buns or other soft rolls
Vegan mayonnaise and hot sauce, as needed
Thinly shredded green cabbage and dill pickles, for serving
Preparation
Prepare the marinated tofu: Line a baking sheet with paper towels or a clean kitchen towel. Cut the tofu crosswise into two rectangles that are each about 2-1/2 inches wide and 4 inches long. Slice each rectangle into three 1/2-inch thick slabs and arrange in a single layer on the baking sheet. Cover the sliced tofu with more towels and gently press each piece to extract some of the moisture.
In a large bowl, combine the pickle juice, hot sauce, mustard and gochugaru.
Heat the grapeseed oil in a large nonstick or cast-iron skillet over high heat until shimmering. Sear the tofu to form a golden-brown crust, 4 to 5 minutes per side. Immediately drop the hot tofu into the pickle juice mixture. Refrigerate and let the tofu marinate for at least a few hours, or even overnight.
Prepare the fried tofu: In a medium shallow bowl, stir the mustard with 1/4 cup water until it’s the consistency of heavy cream and set aside. In a large shallow bowl, whisk together the flour, baking powder, spices, salt and pepper.
In a Dutch oven or sturdy pot, heat 2 inches of grapeseed oil over medium heat and set a wire rack on top of a baking sheet. Remove the tofu from the brine and pat dry. Dip the tofu in the mustard mixture, turning until coated all over, then the flour mixture; dip it again in the mustard then flour until twice coated. When the oil temperature reaches 350 degrees, carefully place the battered tofu into the hot oil and fry, flipping as needed, until golden brown, about 5 minutes. Transfer the fried tofu to the wire rack and sprinkle with a little salt.
To serve, toast the buns and spread generously with mayo and dot with hot sauce, if desired. Top with fried tofu, cabbage and dill pickles, and eat immediately.
TOFU BROCCOLI STIR-FRY
This is from AARP, and begins, "We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling."
Prep/Cook Time: 30 Minutes, Servings: 4
To view this online, go to https://stayingsharp.aarp.org/recipes/tofu-broccoli-stir-fry/.
Ingredients
1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoons sugar
1/4 teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
1/4 teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water
Directions
Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.
SMOKED TOFU FARFALLE CASSEROLE
This was on the Vegetarian Times web site, and begins, "Here's a new twist on old-fashioned tuna noodle casserole." Serves 6
To view this online, go to https://www.vegetariantimes.com/recipes/smoked-tofu-farfalle-casserole/.
Ingredients
4 tsp. olive oil
1 small yellow bell pepper, chopped (about 1 cup)
1 1/2 cups frozen baby peas
3 cloves garlic, minced (about 1 Tbs.)
2 1/2 tsp. minced fresh thyme
8 oz. farfalle pasta (bows)
1 3/4 cups low-fat milk
3 Tbs. all-purpose flour
3 oz. sharp Cheddar cheese, grated (about 3/4 cup)
6 oz. smoked tofu, diced
3 Tbs. Italian-seasoned breadcrumbs
Preparation
Preheat oven to 425F. Heat 1 tsp. oil in 6-qt. Dutch oven over medium heat. Add bell pepper, and cook, stirring often, 3 minutes. Stir in frozen peas, garlic and thyme, and cook, stirring often, 2 minutes more. Transfer to bowl and set aside.
Wipe out Dutch oven; fill with water, and bring to a boil. Add pasta, and cook about 4 minutes, or until just al dente. Drain and transfer to clean bowl. Drizzle with 2 tsp. olive oil, and toss to coat. Return Dutch oven to stove.
Heat 1 1/2 cups milk in Dutch oven over medium heat until almost simmering. Whisk together remaining 1/4 cup milk with flour in small bowl, then whisk into hot milk. Cook over medium-low heat, whisking constantly, 2 minutes, or until sauce thickens and bubbles. Remove from heat, and stir in cheese. Season to taste with salt and pepper. Add pasta, bell pepper mixture and tofu, and stir to combine.
Mix breadcrumbs with remaining 1 tsp. oil in small bowl; sprinkle over casserole. Bake uncovered, 20 minutes, or until golden. Serve hot.
SHEET-PAN TERIYAKI TOFU WITH CARROTS & BROCCOLI
This is from Eating Well, and begins, "With just one sheet pan and 35 minutes, you can get a flavorful vegetarian dinner on the table. The carrots get a head start in the oven to ensure they are cooked through, while a drizzle of teriyaki sauce at the end ties everything together. Serve with brown rice, if desired."
Active Time: 15 minutes; Total Time: 35 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/7995065/sheet-pan-teriyaki-tofu-with-carrots-broccoli/.
Ingredients
1 pound carrots, sliced on the bias 1/2-inch thick
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
3/4 teaspoon ground pepper, divided
2 cups broccoli florets
2 cups sliced red bell pepper
1 (16-ounce) package tofu, drained, pressed and cubed (1/2- to 3/4-inch)
1 teaspoon curry powder
3 tablespoons low-sodium teriyaki sauce
Directions
Position rack in lower third of oven; preheat to 425°F.
Toss carrots with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast for 15 minutes.
Toss broccoli and bell pepper with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the carrots on the baking sheet.
Sprinkle tofu with curry powder and the remaining 1/4 teaspoon each salt and pepper. Arrange on top of the vegetables. Roast until the tofu is starting to brown and the vegetables are tender, 10 to 15 minutes.
Transfer the tofu and vegetables to a serving platter; drizzle with teriyaki sauce.
Friday, August 19, 2022
Friday Recipes
It's finally Friday. Yay! Here are today's six recipes to help you through the weekend, including Cornbread and Pinto Bean Shepherd's Pie and Butternut Squash Enchiladas with Salsa Verde. Enjoy!
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
Ingredients
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into 1/4-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Directions
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
SMOTHERED CHEESE GRITS AND STEAMED GREENS
This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.
To view this online, click here.
Ingredients
3 Tbs. olive oil, divided
2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced
3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)
1 cup fresh or frozen corn kernels
1/4 cup low-fat milk
1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)
1 Tbs. apple cider vinegar
2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional
Directions
Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.
Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.
Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.
To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).
nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Directions
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
Ingredients
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into 1/4-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Directions
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
SMOTHERED CHEESE GRITS AND STEAMED GREENS
This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.
To view this online, click here.
Ingredients
3 Tbs. olive oil, divided
2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced
3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)
1 cup fresh or frozen corn kernels
1/4 cup low-fat milk
1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)
1 Tbs. apple cider vinegar
2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional
Directions
Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.
Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.
Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.
To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).
nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
Ingredients
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Directions
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
Friday, March 29, 2019
Friday Recipes
It's finally Friday. Yay! Here are today's six recipes to help you through the weekend, including Cornbread and Pinto Bean Shepherd's Pie and Butternut Squash Enchiladas with Salsa Verde. Enjoy!
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into ¼-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
SMOTHERED CHEESE GRITS AND STEAMED GREENS
This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.
To view this online, click here.
3 Tbs. olive oil, divided
2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced
3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)
1 cup fresh or frozen corn kernels
1/4 cup low-fat milk
1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)
1 Tbs. apple cider vinegar
2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional
Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.
Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.
Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.
To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).
nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into ¼-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
SMOTHERED CHEESE GRITS AND STEAMED GREENS
This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.
To view this online, click here.
3 Tbs. olive oil, divided
2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced
3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)
1 cup fresh or frozen corn kernels
1/4 cup low-fat milk
1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)
1 Tbs. apple cider vinegar
2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional
Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.
Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.
Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.
To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).
nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
Friday, December 29, 2017
Friday Recipes
Here are today's six recipes to help the old year wind down, including Cornbread and Pinto Bean Shepherd's Pie and Butternut Squash Enchiladas with Salsa Verde. Enjoy!
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into ¼-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
SMOTHERED CHEESE GRITS AND STEAMED GREENS
This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.
To view this online, click here.
3 Tbs. olive oil, divided
2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced
3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)
1 cup fresh or frozen corn kernels
1/4 cup low-fat milk
1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)
1 Tbs. apple cider vinegar
2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional
Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.
Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.
Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.
To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).
nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg ; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Yield: Makes 8 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1016.shtml
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Protein: 8 g; Fat: 2 g; Sodium: 479 mg; Saturated Fat: 1 g; Carbohydrates: 33 g
LEMONY MINTED ASPARAGUS WITH SAFFRON RICE
This comes from the April/May 2012 issue of Vegetarian Times, page 30. It begins, “With fresh mint and lemon zest accenting asparagus spears, this stir-fry captures the brightness of spring. If you can’t find toasted sliced almonds, toast your own for 3 to 5 minutes in a 300°F oven.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 1/2 cups white rice
3 cups low-sodium vegetable broth
1 pinch saffron threads
1 Tbs. vegetable oil
9 green onions, sliced into ¼-inch lengths (2/3 cup)
1–2 small fresh red chiles, thinly sliced (1 Tbs.)
2 cloves garlic, thinly sliced
1 1/2 lb. asparagus spears, cut diagonally into 1-inch lengths (3 1/2 cups)
1/2 cup toasted sliced almonds
1/4 cup sliced mint leaves
2 lemons, cut into wedges, for garnish
Combine rice and broth in large saucepan, and crumble in saffron threads. Bring to a boil. Reduce heat to medium-low, cover, and simmer 20 minutes. Remove from heat, and let stand, covered, 5 minutes.
Meanwhile, heat wok over high heat, until water droplets evaporate within 1 second. Add oil, swirl to coat pan, then add green onions, chiles, and garlic; stir-fry 1 to 2 minutes, or until onions turn bright green and soften. Add asparagus, and stir-fry 2 minutes more, or until asparagus is bright green and tender. Remove from heat, stir in almonds and mint, and season with salt and pepper, if desired.
Fluff rice, and spoon onto serving plate. Top with asparagus mixture. Garnish with lemon wedges.
nutritional information Per 1 1/2-cup serving: Calories: 276; Protein: 7 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 47 g; Cholesterol: 0 mg; Sodium: 81 mg; Fiber: 3 g; Sugar: 3 g; Vegan; Gluten-Free
SMOTHERED CHEESE GRITS AND STEAMED GREENS
This comes from the January/February 2013 issue of Vegetarian Times, page 46. It begins, “A bowl of grits and a mess of greens might not sound like dinner party fare, but served on a platter and smothered with caramelized onions, this tasty combination looks downright fancy.” Serves 8 in 30 minutes or less.
To view this online, click here.
3 Tbs. olive oil, divided
2 large sweet onions, such as Vidalia or Walla Walla, halved and thinly sliced
3/4 cup quick-cooking or old-fashioned white hominy grits (not instant)
1 cup fresh or frozen corn kernels
1/4 cup low-fat milk
1 lb. curly kale, tough stems removed, torn into bite-size pieces (14 cups)
1 Tbs. apple cider vinegar
2 oz. (1/2 cup) grated extra-sharp Cheddar cheese, plus more for sprinkling, optional Toasted sesame seeds, optional
Heat 2 Tbs. oil in large skillet over medium heat. Add onions, cover, and cook 20 to 25 minutes, or until onions are softened and caramelized, stirring occasionally. Season with salt and pepper, if desired, and keep warm.
Meanwhile, cook grits according to package directions. Stir in corn and milk, and return to a simmer, stirring constantly to incorporate milk. Keep warm.
Steam kale in basket steamer 4 to 5 minutes, or until wilted but still bright green and crisp-tender. Transfer to bowl, and stir in vinegar and remaining 1 Tbs. oil. Season with salt and pepper, if desired.
To serve: Stir cheese into grits, and transfer to serving platter. Top with kale, then onions. Sprinkle with sesame seeds and grated cheese (if using).
nutritional information Per Serving (3/4 cup grits, 3/4 cup kale, and 1/2 cup onions): Calories: 210; Protein: 6 g; Total Fat: 9 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 8 mg; Sodium: 84 mg; Fiber: 3 g; Sugar: 7 g; Gluten-Free
CORNBREAD AND PINTO BEAN SHEPHERD'S PIE
This also comes from the January/February 2013 issue of Vegetarian Times, page 30. It begins, “Serve this dish with taco toppings (such as salsa, chile and bell peppers, radishes, and shredded lettuce) that can be sprinkled over each serving.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 14.5-oz. cans pinto beans, drained, 1 1/2 cups bean liquid reserved
3 Tbs. tomato paste
1 Tbs. olive oil
1 large red onion, cut into 1/4-inch dice (2 1/2 cups), divided
2 1/2 Tbs. chili powder
3 medium plum tomatoes, seeded and chopped (1 1/2 cups), divided
6 Tbs. whole-grain cornbread and muffin mix, such as Arrowhead Mills
1 1/3 cups plain nonfat Greek yogurt, divided
1 large egg
1 1/2 Tbs. sugar
Place oven rack in top position, and preheat oven to 425°F. Coat 9-inch pie dish with cooking spray. Whisk reserved bean liquid with tomato paste in bowl.
Heat oil in large skillet over medium-high heat. Add 2 cups onion. Cover, and cook 4 minutes, or until onion begins to soften, stirring occasionally. Add chili powder, and stir 10 seconds to coat onions. Stir in tomato paste mixture, 1 cup tomatoes, and then beans. Bring to simmer, stirring occasionally. Reduce heat to low, and simmer uncovered, 6 minutes, or until flavors blend and chili liquids thicken. Season with salt and pepper, if desired.
Meanwhile, combine cornbread mix, 1/3 cup yogurt, egg, sugar, and 1 Tbs. water in medium bowl.
Spread chili beans in prepared pie dish. Pour cornbread batter over beans, spreading with back of spoon. Bake 10 minutes, or until cornbread is set and golden.
Meanwhile, finely chop remaining 1/2 cup onion. Place in small bowl; mix in remaining 1/2 cup tomatoes, and season with salt and pepper, if desired.
Divide shepherd’s pie among shallow bowls. Serve with tomato salsa and remaining 1 cup yogurt.
nutritional information Per 1-cup serving: Calories: 380; Protein: 22 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 63 g; Cholesterol: 47 mg; Sodium: 556 mg; Fiber: 16 g; Sugar: 20 g
BAKED APPLES
This comes from Alton Brown of Good Eats on the Food Networks. Serves 4.
To view this online, click here.
Ingredients
3/4 cup oats
3/4 cup flour
2/3 cup light brown sugar, packed
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Pinch kosher salt
1 stick cold unsalted butter, diced
4 Braeburn apples (Fuji will substitute)
4 teaspoons honey
Directions
In a bowl combine all the dry ingredients and diced butter. Rub mixture briskly between finger tips until it forms small moist clumps in a loose sandy mixture. Refrigerate while preparing the apples.
Cut a small layer off the bottom of each apple to create a flat, stable bottom surface. With a small paring knife, cut a cylindrical cone out of the top of the apple, moving about 1-inch outside of the core, similar to removing the top of a pumpkin when carving a Jack O'Lantern. Remove the top and discard. With a melon baller or a teaspoon, remove the remaining core and seeds taking care not to puncture the base of the apple.
Place apples on a baking sheet or pie dish and fill each center with a teaspoon of honey. Spoon in mixture, packing lightly until heaped and overflowing over sides of the apples.
Bake in oven at 350 degrees on the top or middle rack for 40 minutes or until filling is golden brown and the tip of a paring knife can be inserted into the side of the apple with little or no resistance. Let apples stand for 10 minutes before serving.
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