from Cooking Light
1/4 cup less-sodium soy sauce
1 T dark brown sugar
1 t dark sesame oil
3/4 t crushed red pepper
2 T canola oil
2 cups diced red bell pepper (~2)
1 cup diced onion
1/4 cup thinly sliced green onions, divided
2 T minced peeled fresh ginger
2 large garlic cloves, minced
5 cups cold cooked brown rice
2 cups diced cooked chicken (~1 lb)
1 8 oz can sliced water chestnuts, drained and chopped
1/3 cup chopped unsalted, dry roasted peanuts
1. Combine first 4 ingredients in a small bowl; stir well with a whisk.
2. Heat canola oil in a wok or large nonstick skillet over med-high heat. Add bell pepper, diced onion, and 2 T green onions to pan; stir-fry 3 min or until tender. Add ginger and garlic; stir-fry 1 min. Add rice, chicken, and water chestnuts; stir-fry for 5 min or until thoroughly heated; stirring gently. Add soy sauce mix, cook 2 min, tossing gently to coat. Sprinkle with remaining 2 T green onions and peanuts.
Yield: 5 servings.
Sunday, March 25, 2012
Chickpeas with Broccoli Rabe and Bacon
from Cooking Light
1 pound broccoli rabe, trimmed and cut into 2 inch pieces
1 T olive oil
6 slices center-cut bacon, chopped
1 cup chopped onion
1/2 t dried oregano
1/8 t crushed red pepper
6 garlic cloves, thinly sliced
1 15 oz can chickpeas, rinsed and drained
1/4 t salt
1/4 t freshly ground black pepper
2 oz Parmigiano-Reggiano cheese
1. Cook broccoli rabe in large pot of boiling water 2 min or until crisp-tender. Drain.
2. Heat a large skillet over med-high heat. Add oil to pan; swirl to coat. Add bacon; saute 3 min, stirring frequently. Stir in onion, oregano, and red pepper; saute 4 min or until onion begins to soften, stirring occasionally. Add garlic; saute 30 seconds, stirring constantly. Add chickpeas; saute 1 min. Stir in broccoli rabe, salt an black pepper; cook 2 min or until thoroughly heated, tossing to combine. Place about 1 1/2 cups chickpea mixture on each of 4 plates; shave 1/2 oz cheese evenly over each serving.
Yield: 4 servings.
1 pound broccoli rabe, trimmed and cut into 2 inch pieces
1 T olive oil
6 slices center-cut bacon, chopped
1 cup chopped onion
1/2 t dried oregano
1/8 t crushed red pepper
6 garlic cloves, thinly sliced
1 15 oz can chickpeas, rinsed and drained
1/4 t salt
1/4 t freshly ground black pepper
2 oz Parmigiano-Reggiano cheese
1. Cook broccoli rabe in large pot of boiling water 2 min or until crisp-tender. Drain.
2. Heat a large skillet over med-high heat. Add oil to pan; swirl to coat. Add bacon; saute 3 min, stirring frequently. Stir in onion, oregano, and red pepper; saute 4 min or until onion begins to soften, stirring occasionally. Add garlic; saute 30 seconds, stirring constantly. Add chickpeas; saute 1 min. Stir in broccoli rabe, salt an black pepper; cook 2 min or until thoroughly heated, tossing to combine. Place about 1 1/2 cups chickpea mixture on each of 4 plates; shave 1/2 oz cheese evenly over each serving.
Yield: 4 servings.
Penne with Chickpeas, Feta, and Tomatoes
from Cooking Light
8 oz uncooked penne
2 T olive oil
1/2 cup chopped shallots
3 garlic cloves, minced
1/2 cup chopped red bell pepper
1 15 oz can chickpeas, rinsed and drained
13 cups halved cherry tomatoes
3/4 cup crumbled feta cheese
1/3 cup small fresh basil leaves
1/2 t salt
1/2 t grated lemon rind
1/4 t freshly ground black pepper
1. Cook pasta and drain, reserving 1/4 cup cooking liquid.
2. Heat a large skillet over med-high heat. Add oil to pan; swirl to coat. Add shallots and garlic; saute 45 seconds, stirring constantly. Stir in bell pepper and chickpeas; saute 2 min, stirring occasionally. Add tomatoes; saute 2 min. Stir in pasta and reserved cooking liquid; cook 1 min or until thoroughly heated. Remove from heat. Add feta and remaining ingredients; toss to combine.
Yield: 4 servings
8 oz uncooked penne
2 T olive oil
1/2 cup chopped shallots
3 garlic cloves, minced
1/2 cup chopped red bell pepper
1 15 oz can chickpeas, rinsed and drained
13 cups halved cherry tomatoes
3/4 cup crumbled feta cheese
1/3 cup small fresh basil leaves
1/2 t salt
1/2 t grated lemon rind
1/4 t freshly ground black pepper
1. Cook pasta and drain, reserving 1/4 cup cooking liquid.
2. Heat a large skillet over med-high heat. Add oil to pan; swirl to coat. Add shallots and garlic; saute 45 seconds, stirring constantly. Stir in bell pepper and chickpeas; saute 2 min, stirring occasionally. Add tomatoes; saute 2 min. Stir in pasta and reserved cooking liquid; cook 1 min or until thoroughly heated. Remove from heat. Add feta and remaining ingredients; toss to combine.
Yield: 4 servings
Pork Tenderloin, Pear, and Cranberry Salad
1 T cider vinegar
1 t Dijon mustard
3/4 t brown sugar
1 1/2 t minced fresh garlic, divided
1 1/4 t dried thyme, divided
1 pound pork tenderloin, trimmed and cut crosswise into 1/4 in thick slices
3/4 t salt, divided
3/4 t freshly ground black pepper, divided
2 T all-purpose flour
1/4 cup olive oil, divided
1/4 cup sliced shallots
1/4 cup dried cranberries
1/4 cup cranberry juice cocktail
6 cups baby spinach leaves
1 ripe red Anjou pear, thinly sliced
1. Combine vinegar, mustard, sugar, 1/2 t garlic, and 1/4 t thyme; set aside.
2. Combine pork and remaining 1 t garlic, remaining 1 tsp thyme, 1/2 t salt, and 1/2 t pepper; toss well to coat. Sprinkle pork mixture with flour; toss well. Let stand 5 min.
3. Heat 1 T oil in a medium saucepan over med heat. Add shallots to saucepan; cook 3 min or until shallots are tender and lightly browned, stirring occasionally. Add cranberries and juice; cook until liquid is reduced to 2 T. Reduce heat to med-low. Add vinegar mix; cook 1 min. Gradually add 1 T oil, remaining 1/4 t salt, and remaining 1/4 t black pepper, stirring well with a whisk. Cover and keep warm.
4. Heat 1 T oil in a large nonstick skillet over med-high heat. Add half of pork to skillet; cook 3 min or until browned, turning once. Remove pork from skillet. Repeat procedure with remaining 1 T oil and remaining pork. Toss pork with 1 T warm cranberry mixture.
5. Combine spinach and pear in a large bowl. Drizzle with remaining cranberry mix; toss well to coat. Top salads evenly with pork.
Yield: 4 servings.
1 t Dijon mustard
3/4 t brown sugar
1 1/2 t minced fresh garlic, divided
1 1/4 t dried thyme, divided
1 pound pork tenderloin, trimmed and cut crosswise into 1/4 in thick slices
3/4 t salt, divided
3/4 t freshly ground black pepper, divided
2 T all-purpose flour
1/4 cup olive oil, divided
1/4 cup sliced shallots
1/4 cup dried cranberries
1/4 cup cranberry juice cocktail
6 cups baby spinach leaves
1 ripe red Anjou pear, thinly sliced
1. Combine vinegar, mustard, sugar, 1/2 t garlic, and 1/4 t thyme; set aside.
2. Combine pork and remaining 1 t garlic, remaining 1 tsp thyme, 1/2 t salt, and 1/2 t pepper; toss well to coat. Sprinkle pork mixture with flour; toss well. Let stand 5 min.
3. Heat 1 T oil in a medium saucepan over med heat. Add shallots to saucepan; cook 3 min or until shallots are tender and lightly browned, stirring occasionally. Add cranberries and juice; cook until liquid is reduced to 2 T. Reduce heat to med-low. Add vinegar mix; cook 1 min. Gradually add 1 T oil, remaining 1/4 t salt, and remaining 1/4 t black pepper, stirring well with a whisk. Cover and keep warm.
4. Heat 1 T oil in a large nonstick skillet over med-high heat. Add half of pork to skillet; cook 3 min or until browned, turning once. Remove pork from skillet. Repeat procedure with remaining 1 T oil and remaining pork. Toss pork with 1 T warm cranberry mixture.
5. Combine spinach and pear in a large bowl. Drizzle with remaining cranberry mix; toss well to coat. Top salads evenly with pork.
Yield: 4 servings.
Ma Po Tofu with Steamed Broccolini
from Cooking Light
1 14 oz package firm water-packed tofu, drained
1-2 T sriracha
1 1/2 T mirin (sweet rice wine)
1 T black bean garlic sauce
2 t sugar
1 cup chicken broth
1 T cornstarch
2 T less-sodium soy sauce
1 t chili oil
1 T canola oil
4 oz ground sirloin
1 T finely chopped garlic
2 t grated peeled fresh ginger
2 cups hot cookd long-grain white rice
8 oz steamed broccolini
1. Squeeze water out of tofu and cut into 1 in cubes.
2. Combine sriracha and next three ingredients. Combine broth and next three ingredients, stirring until smooth.
3. Heat canola oil in a large skillet over med-high heat. Add beef; stir-fry 3 min. Add garlic and ginger; stir-fry 30 seconds. Add sriracha mixture; cook 1 min, stirring occasionally. Add broth mixture; bring to a boil. Cook 1 minute. Stir in tofu. Serve with rice and broccolini.
Yield: 4 servings.
1 14 oz package firm water-packed tofu, drained
1-2 T sriracha
1 1/2 T mirin (sweet rice wine)
1 T black bean garlic sauce
2 t sugar
1 cup chicken broth
1 T cornstarch
2 T less-sodium soy sauce
1 t chili oil
1 T canola oil
4 oz ground sirloin
1 T finely chopped garlic
2 t grated peeled fresh ginger
2 cups hot cookd long-grain white rice
8 oz steamed broccolini
1. Squeeze water out of tofu and cut into 1 in cubes.
2. Combine sriracha and next three ingredients. Combine broth and next three ingredients, stirring until smooth.
3. Heat canola oil in a large skillet over med-high heat. Add beef; stir-fry 3 min. Add garlic and ginger; stir-fry 30 seconds. Add sriracha mixture; cook 1 min, stirring occasionally. Add broth mixture; bring to a boil. Cook 1 minute. Stir in tofu. Serve with rice and broccolini.
Yield: 4 servings.
Quinoa with Roasted Garlic, Tomatoes, and Spinach
from Cooking Light
1 whole garlic head
1 T olive oil
1 T finely chopped shallots
1/4 t crushed red pepper
1/2 cup uncooked quinoa, rinsed and drained
1 T dry white wine
1 cup fat-free, less-sodium chicken broth
1/2 cup baby spinach leaves 1/3 cup chopped seeded tomato (1 small)
1 T shaved fresh Parmesan cheese
1/4 tsp salt
1. Preheat oven to 350
2. Remove papery skin from garlic head and cut in half crosswise, breaking apart to separate whole cloves. Wrap half of head in foil; reserve remaining garlic for other use. Bake at 350 for 1 hour; cool 10 min. Separate cloves; squeeze to extract garlic pulp. Discard skins.
3. Heat oil in a saucepan over medium heat. Add shallots and red pepper to pan; cook 1 min. Add quinoa to pan; cook 2 min, stirring constantly. Add wine; cook until liquid is absorbed, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 15 min or until liquid is absorbed. Remove from heat; stir in garlic pulp, spinach, tomato, cheese, and salt. Serve immediately.
Serves 4
1 whole garlic head
1 T olive oil
1 T finely chopped shallots
1/4 t crushed red pepper
1/2 cup uncooked quinoa, rinsed and drained
1 T dry white wine
1 cup fat-free, less-sodium chicken broth
1/2 cup baby spinach leaves 1/3 cup chopped seeded tomato (1 small)
1 T shaved fresh Parmesan cheese
1/4 tsp salt
1. Preheat oven to 350
2. Remove papery skin from garlic head and cut in half crosswise, breaking apart to separate whole cloves. Wrap half of head in foil; reserve remaining garlic for other use. Bake at 350 for 1 hour; cool 10 min. Separate cloves; squeeze to extract garlic pulp. Discard skins.
3. Heat oil in a saucepan over medium heat. Add shallots and red pepper to pan; cook 1 min. Add quinoa to pan; cook 2 min, stirring constantly. Add wine; cook until liquid is absorbed, stirring constantly. Add broth; bring to a boil. Cover, reduce heat, and simmer 15 min or until liquid is absorbed. Remove from heat; stir in garlic pulp, spinach, tomato, cheese, and salt. Serve immediately.
Serves 4
Whole-wheat pasta with edamame, arugula, and herbs
from Cooking Light
8 oz uncooked whole-wheat penne
2 T olive oil
1 T butter
2 cups frozen shelled edamame, thawed
2 cups loosely packed baby arugula
1 cup grape tomatoes, halved
1/4 cup chopped fresh flat-leaf parsley
1/4 cup fresh lemon juice
3 T chopped fresh basil
1 T chopped fresh thyme
1/2 t kosher salt
2 oz fresh Parmigiano-Reggiano cheese, shaved
1. Cook pasta and drain.
2. Heat oil and butter in large skillet over med heat. Add edamame to pan; cook 2 min or until throughly heated, stirring occasionally. Combine pasta and edamame in large bowl. Stir in arugula and next 6 ingredients (through salt), tossing well. Sprinkle each serving with cheese.
Yield: 4 servings.
8 oz uncooked whole-wheat penne
2 T olive oil
1 T butter
2 cups frozen shelled edamame, thawed
2 cups loosely packed baby arugula
1 cup grape tomatoes, halved
1/4 cup chopped fresh flat-leaf parsley
1/4 cup fresh lemon juice
3 T chopped fresh basil
1 T chopped fresh thyme
1/2 t kosher salt
2 oz fresh Parmigiano-Reggiano cheese, shaved
1. Cook pasta and drain.
2. Heat oil and butter in large skillet over med heat. Add edamame to pan; cook 2 min or until throughly heated, stirring occasionally. Combine pasta and edamame in large bowl. Stir in arugula and next 6 ingredients (through salt), tossing well. Sprinkle each serving with cheese.
Yield: 4 servings.
Grilled Pepper and Lentil Salad
from Cooking Light
1 red bell pepper, quartered and seeded
1 green bell pepper, same
1 yellow bell pepper, same
Cooking spray
1 1/8 t salt, divided
1/2 t freshly ground black pepper, divided
1 1/2 cups dried lentils (abou 3/4 pound)
1 small onion, peeled and halved
1 bay leaf
2/3 cup chopped plum tomato
1/2 cup chopped green onions
1/3 cup cilantro leaves
1/3 cup fresh lime juice
1/4 cup chopped pitted kalamata olives
3 T EVOO
1 t fennel pollen
1. Preheat grill to high
2. Lightly coat bell pepper pieces with cooking spray. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened. Place bell pepper pieces in a zip-top plastic bag; seal. Let stand 15 min; peel and chop bell peppers. Discard skins. Sprinkle with 1/2 t salt and 1/4 t freshly ground black pepper. Place peppers in a large bowl.
3. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 in above lentils; add onion and bay leaf. Bring to boil. Cover, reduce heat, and simmer 20 min or until lentils are just tender. Drain lentils. Discard onion halves and leaf. Add lentils to bell peppers. Add remaining 5/8 t salt, remaining 1/4 t black pepper, tomato, and remaining ingredients to lentil mixtrue; stir well.
Yield: 6 servings.
1 red bell pepper, quartered and seeded
1 green bell pepper, same
1 yellow bell pepper, same
Cooking spray
1 1/8 t salt, divided
1/2 t freshly ground black pepper, divided
1 1/2 cups dried lentils (abou 3/4 pound)
1 small onion, peeled and halved
1 bay leaf
2/3 cup chopped plum tomato
1/2 cup chopped green onions
1/3 cup cilantro leaves
1/3 cup fresh lime juice
1/4 cup chopped pitted kalamata olives
3 T EVOO
1 t fennel pollen
1. Preheat grill to high
2. Lightly coat bell pepper pieces with cooking spray. Place bell pepper pieces, skin side down, on grill rack; grill 12 minutes or until skins are blackened. Place bell pepper pieces in a zip-top plastic bag; seal. Let stand 15 min; peel and chop bell peppers. Discard skins. Sprinkle with 1/2 t salt and 1/4 t freshly ground black pepper. Place peppers in a large bowl.
3. Rinse and drain lentils; place in a large saucepan. Cover with water to 3 in above lentils; add onion and bay leaf. Bring to boil. Cover, reduce heat, and simmer 20 min or until lentils are just tender. Drain lentils. Discard onion halves and leaf. Add lentils to bell peppers. Add remaining 5/8 t salt, remaining 1/4 t black pepper, tomato, and remaining ingredients to lentil mixtrue; stir well.
Yield: 6 servings.
Pan-grilled Pork Chops with Grilled Pineapple Salsa
4 4 oz center-cut loin pork chops
1 2/3 T lime juice, divided
4 slices pineapple
1 medium red onion cut into 1/2 in thick slices
1 T minced jalapeno pepper
Combine pork and 1 T juice, let stand 10 min. Heat a grill pan over med-high heat. Coat pan with cooking spray. Add pineapple and onion; cook 4 min on each side or until onion is tender. Coarsely chop pineapple and onion; combine in a medium bowl with remaining 2 t lime juice, jalapeno, and 1/8 t salt. Sprinkle pork with 1/2 t salt and 1/4 t freshly ground black pepper. Heat grill pan over med-high heat. Coat pan with cooking spray. Add pork; cook 4 min on each side or until done.
Yield: 4 servings.
from Cooking Light.
1 2/3 T lime juice, divided
4 slices pineapple
1 medium red onion cut into 1/2 in thick slices
1 T minced jalapeno pepper
Combine pork and 1 T juice, let stand 10 min. Heat a grill pan over med-high heat. Coat pan with cooking spray. Add pineapple and onion; cook 4 min on each side or until onion is tender. Coarsely chop pineapple and onion; combine in a medium bowl with remaining 2 t lime juice, jalapeno, and 1/8 t salt. Sprinkle pork with 1/2 t salt and 1/4 t freshly ground black pepper. Heat grill pan over med-high heat. Coat pan with cooking spray. Add pork; cook 4 min on each side or until done.
Yield: 4 servings.
from Cooking Light.
White Bean and Thyme Crostini
Arrange 8 1/4 in thick baguette slices on a baking sheet; brush with 2 t extra-virgin olive oil. Bake at 475 for 4 min or until golden. Saute 1/2 t minced garlic in 2 t EVOO for 30 seconds or until fragrant. Stir in 1/3 cup rinsed and drained cannellini beans, 1/8 t salt, and 1/8 t black pepper; mash with a fork. Add 1 T warm water and 1/2 t fresh lemon juice. Spread 1 t on each baguette slice; sprinkle evenly with 1 t fresh thyme leaves.
from Cooking Light.
from Cooking Light.
Pasta with Asparagus, Pancetta, and Pine Nuts
from Cooking Light.
8 oz uncooked cavatappi pasta
1 pound asparagus, trimmed and cut diagonally into 1 1/2 inch pieces
1 t minced garlic
3 T pine nuts
2 oz diced pancetta
2 T fresh lemon juice
2 t EVOO
1/2 t kosher salt
1/4 t fresh ground black pepper
1/4 cup crumbled Parmigiano-Reggiano cheese
1. Preheat oven to 400.
2. Cook pasta by package directions. Add asparagus ot pan during last 3 min of cooking. Drain. Sprinkle pasta mixture with garlic; return to pan and toss well.
3. Arrange pine nuts in a single layer on a jelly-roll pan. Bake at 400 for 3 min or until golden and fragrant, stirring occasionally. Set aside.
4. Increase oven temp to 475.
5. Arrange pancetta on jelly-roll pan. Bake at 475 for 6 min or until crisp.
6. Combine lemon juice, EVOO, salt, and pepper, stirring with a whisk. Drizzle over pasta mixtrue; toss well to coat. Sprinkle with pine nuts, pancetta, and cheese.
Serve with white bean and thyme crostini (see separate post).
Yield: 4 servings
8 oz uncooked cavatappi pasta
1 pound asparagus, trimmed and cut diagonally into 1 1/2 inch pieces
1 t minced garlic
3 T pine nuts
2 oz diced pancetta
2 T fresh lemon juice
2 t EVOO
1/2 t kosher salt
1/4 t fresh ground black pepper
1/4 cup crumbled Parmigiano-Reggiano cheese
1. Preheat oven to 400.
2. Cook pasta by package directions. Add asparagus ot pan during last 3 min of cooking. Drain. Sprinkle pasta mixture with garlic; return to pan and toss well.
3. Arrange pine nuts in a single layer on a jelly-roll pan. Bake at 400 for 3 min or until golden and fragrant, stirring occasionally. Set aside.
4. Increase oven temp to 475.
5. Arrange pancetta on jelly-roll pan. Bake at 475 for 6 min or until crisp.
6. Combine lemon juice, EVOO, salt, and pepper, stirring with a whisk. Drizzle over pasta mixtrue; toss well to coat. Sprinkle with pine nuts, pancetta, and cheese.
Serve with white bean and thyme crostini (see separate post).
Yield: 4 servings
Spicy Shrimp and Grits
from Cooking Light
3 cups 1% low-fat milk
1 cup water
1 T butter
1/2 t salt, divided
1/4 t black pepper, divided
1 cup uncooked quick-cooking grits
1/2 cup grated fresh Parmesan cheese
4 slices applewood-smoked bacon
1 lb peeled, deveined large shrimp
1 cup thinly vertically sliced white onion
2 cups grape tomatoes, halved
1 t hot pepper sauce or chopped chipotle chile, canned in adobo sauce
1/8 t ground or crushed red pepper
1/4 cup green onion strips
1. Combine milk, water, butter, 1/4 t salt, and 1/8 tsp pepper in a saucepan over medium-high heat. Bring to a simmer; gradually add grits, stirring constantly with a whisk. Reduce heat to medium; cook 4 min or until thick, stirring occasionally. Remove from heat; stir in cheese.
2. While grits cook, cook bacon in a large nonstick skillet over med heat until crisp. Remove bacon from pan, reserving 2 t drippings; crumble bacon. Add shrimp to drippings in pan; cook 2 min on each side or until done. Remove shrimp from pan. Add white onion to pan; saute 1 min. Stir in bacon, tomatoes, remaining 1/4 t salt, and remaining 1/8 t pepper; saute 2 min, stirring occasionally. Add shrimp, pepper sauce, and red pepper; cook 1 minute or until shrimp are heated. Serve over grits; sprinkle with green onions.
Yield: 4 servings.
3 cups 1% low-fat milk
1 cup water
1 T butter
1/2 t salt, divided
1/4 t black pepper, divided
1 cup uncooked quick-cooking grits
1/2 cup grated fresh Parmesan cheese
4 slices applewood-smoked bacon
1 lb peeled, deveined large shrimp
1 cup thinly vertically sliced white onion
2 cups grape tomatoes, halved
1 t hot pepper sauce or chopped chipotle chile, canned in adobo sauce
1/8 t ground or crushed red pepper
1/4 cup green onion strips
1. Combine milk, water, butter, 1/4 t salt, and 1/8 tsp pepper in a saucepan over medium-high heat. Bring to a simmer; gradually add grits, stirring constantly with a whisk. Reduce heat to medium; cook 4 min or until thick, stirring occasionally. Remove from heat; stir in cheese.
2. While grits cook, cook bacon in a large nonstick skillet over med heat until crisp. Remove bacon from pan, reserving 2 t drippings; crumble bacon. Add shrimp to drippings in pan; cook 2 min on each side or until done. Remove shrimp from pan. Add white onion to pan; saute 1 min. Stir in bacon, tomatoes, remaining 1/4 t salt, and remaining 1/8 t pepper; saute 2 min, stirring occasionally. Add shrimp, pepper sauce, and red pepper; cook 1 minute or until shrimp are heated. Serve over grits; sprinkle with green onions.
Yield: 4 servings.
Chipotle Chicken Cheesesteaks
1 7 oz can chipotle chiles in adobo sauce
2 t olive oil, divided
12 oz chicken cutlets, thinly sliced
1 cup vertically sliced onion
1 cup red bell pepper strips
2 t bottled minced garlic
1/4 t dried thyme
1/4 t salt
1 cup shredded reduced-fat sharp cheddar cheese
4 hoagie rolls
1. Remove 1 chile and 1 T adobo sauce from can; mince chile. Set chile and sauce aside. Reserve remaining chiles and sauce for another use.
2. Heat 1 tsp oil in a large cast-iron skillet over medium-high heat. Add chicken; saute 4 min or until done. Remove chicken from pan. Heat remaining 1 t oil in pan over med-high heat. Add onion, bell pepper, garlic, and thyme; saute 4 min. Stir in chile and adobo sauce; cook 30 seconds. Add chicken and salt; cook 1 min, stirring frequently. Remove from heat. Add cheese, stirring until cheese melts. Divide mixture among rolls.
Yield: 4 servings.
2 t olive oil, divided
12 oz chicken cutlets, thinly sliced
1 cup vertically sliced onion
1 cup red bell pepper strips
2 t bottled minced garlic
1/4 t dried thyme
1/4 t salt
1 cup shredded reduced-fat sharp cheddar cheese
4 hoagie rolls
1. Remove 1 chile and 1 T adobo sauce from can; mince chile. Set chile and sauce aside. Reserve remaining chiles and sauce for another use.
2. Heat 1 tsp oil in a large cast-iron skillet over medium-high heat. Add chicken; saute 4 min or until done. Remove chicken from pan. Heat remaining 1 t oil in pan over med-high heat. Add onion, bell pepper, garlic, and thyme; saute 4 min. Stir in chile and adobo sauce; cook 30 seconds. Add chicken and salt; cook 1 min, stirring frequently. Remove from heat. Add cheese, stirring until cheese melts. Divide mixture among rolls.
Yield: 4 servings.
Turkey Panini with Watercress and Citrus Aioli
from Cooking Light
2 T canola mayonnaise
1/4 t grated lime rind
1/4 t grated lemon rind
1 t fresh lemon juice
1/4 t freshly ground black pepper
1 garlic clove, minced
8 slices white bread
1/2 pound deli-sliced smoked turkey
2 cups trimmed watercress
4 slices provolone cheese
1. Heat a grill pan over medium high heat.
2. Combine first 6 ingredients; spread evenly over four bread slices. Top evenly with turkey, watercress, cheese, and remaining bread slices.
3. Coat grill pan with cooking spray. Arrange 2 sandwiches in pan. Place a cast-iron or heavy skillet on top of sandwiches to press gently to flatten. Cook 2 min on each side (leave skillt on sandwiches while they cook). Repeat procedure with remaining 2 sandwiches.
Yield: 4 servings.
2 T canola mayonnaise
1/4 t grated lime rind
1/4 t grated lemon rind
1 t fresh lemon juice
1/4 t freshly ground black pepper
1 garlic clove, minced
8 slices white bread
1/2 pound deli-sliced smoked turkey
2 cups trimmed watercress
4 slices provolone cheese
1. Heat a grill pan over medium high heat.
2. Combine first 6 ingredients; spread evenly over four bread slices. Top evenly with turkey, watercress, cheese, and remaining bread slices.
3. Coat grill pan with cooking spray. Arrange 2 sandwiches in pan. Place a cast-iron or heavy skillet on top of sandwiches to press gently to flatten. Cook 2 min on each side (leave skillt on sandwiches while they cook). Repeat procedure with remaining 2 sandwiches.
Yield: 4 servings.
Barley, Butternut Squash, and Shiitake Risotto
from Cooking Light
3 cups cubed peeled butternut squash (~1.5 lbs)
3 T olive oil, divided
3/4 t kosher salt, divided
2 cups thinly sliced shiitake mushroom caps (~1/2 lb)
1/3 cup finely chopped red onion
1 cup uncooked pearl barley
2 garlic cloves, chopped
2/3 cup white wine
3 1/2 cups organic vegetable broth
1/4 t black pepper
4 oz Taleggio cheese, diced
2 T fresh thyme leaves
1. Preheat oven to 450.
2. Combine squash, 1 T oil, and 1/4 t salt; toss well to coat. Arrange squash mixture in a single layer on a baking sheet. Bake at 450 for 25 min, stirring once.
3. Heat 1 T oil in a large Dutch oven over medium-high heat. Add mushrooms; saute 5 min or until browned, stirring occasionally. Transfer mushroom mix to a bowl; keep warm.
4. Heat remaining 1 T oil in pan. Add onion, saute 4 min or until tender, stirring occasionally. Add barley and garlic; cook 1 min, stirring constantly. Add wine; bring to a boil. Cook 3 min or until liquid is nearly absorbed. Add broth, remaining 1/2 t salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 30 min or until barley is tender and liquid is nearly absorbed. Remove from heat; add cheese, stirring until cheese melts. Stir in squash, mushrooms, and thyme. Serve immediately.
Yield: 6 servings
3 cups cubed peeled butternut squash (~1.5 lbs)
3 T olive oil, divided
3/4 t kosher salt, divided
2 cups thinly sliced shiitake mushroom caps (~1/2 lb)
1/3 cup finely chopped red onion
1 cup uncooked pearl barley
2 garlic cloves, chopped
2/3 cup white wine
3 1/2 cups organic vegetable broth
1/4 t black pepper
4 oz Taleggio cheese, diced
2 T fresh thyme leaves
1. Preheat oven to 450.
2. Combine squash, 1 T oil, and 1/4 t salt; toss well to coat. Arrange squash mixture in a single layer on a baking sheet. Bake at 450 for 25 min, stirring once.
3. Heat 1 T oil in a large Dutch oven over medium-high heat. Add mushrooms; saute 5 min or until browned, stirring occasionally. Transfer mushroom mix to a bowl; keep warm.
4. Heat remaining 1 T oil in pan. Add onion, saute 4 min or until tender, stirring occasionally. Add barley and garlic; cook 1 min, stirring constantly. Add wine; bring to a boil. Cook 3 min or until liquid is nearly absorbed. Add broth, remaining 1/2 t salt, and pepper; bring to a boil. Cover, reduce heat, and simmer 30 min or until barley is tender and liquid is nearly absorbed. Remove from heat; add cheese, stirring until cheese melts. Stir in squash, mushrooms, and thyme. Serve immediately.
Yield: 6 servings
Bacon and butternut pasta
3 1/4 t salt, divided
8 oz uncooked fettuccine
2 bacon slices
2 T butter
3 cups cubed peeled butternut squash
2 garlic cloves, minced
1/2 cup crubmled blue cheese
1/2 cup sliced green onions
1. Bring 3 qts water and 1 Tbsp salt to a boil in large saucepan. Add pasta; cook for 8 min. Drain in a colander over a bowl, and reserve 1/3 cup cooking liquid.
2. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan, reserving 2 t drippings in pan. Crumble bacon and set aside. Add butter to drippings in pan; cook 30 seconds or until butter melts. Increase heat to med-high. Add squash; saute 7 min or until almost tender. Add garlic; cook 1 min, stirring constantly. Stir in remaining 1/4 t salt, pasta, reserved cooking liquid, and cheese; cook 2 minutes or until pasta is al dente, stirring frequently. Sprinkle with bacon and onions.
Yield: 4 servings
8 oz uncooked fettuccine
2 bacon slices
2 T butter
3 cups cubed peeled butternut squash
2 garlic cloves, minced
1/2 cup crubmled blue cheese
1/2 cup sliced green onions
1. Bring 3 qts water and 1 Tbsp salt to a boil in large saucepan. Add pasta; cook for 8 min. Drain in a colander over a bowl, and reserve 1/3 cup cooking liquid.
2. Cook bacon in a large skillet over medium heat until crisp. Remove bacon from pan, reserving 2 t drippings in pan. Crumble bacon and set aside. Add butter to drippings in pan; cook 30 seconds or until butter melts. Increase heat to med-high. Add squash; saute 7 min or until almost tender. Add garlic; cook 1 min, stirring constantly. Stir in remaining 1/4 t salt, pasta, reserved cooking liquid, and cheese; cook 2 minutes or until pasta is al dente, stirring frequently. Sprinkle with bacon and onions.
Yield: 4 servings
Spicy Ethiopian Red Lentil Stew
from Cooking Light
2 t canola oil
2 cups chopped red onion
1 T minced peeled fresh ginger
3 garlic cloves, minced
3 T tomato paste
1 1/2 T Berbere spice
3 cups organic vegetable broth
1 cup dried small red lentils
1/4 t salt
1/4 cup finely chopped fresh cilantro
4 cups hot cooked basmati rice
1. Heat oil in a large Dutch oven over medium heat. Add onion to pan; cook 15 min or until tender, stirring occasionally. Add ginger and garlic; cook 5 min, stirring frequently. Stir in tomato paste and Berbere spice; cook 1 min, stirring to combine. Gradually add broth, stirring with a whisk until blended. Increase heat to med-high; bring to a simmer.
2. Rinse lentils until cold water; drain. Add lentils to broth mixture; simmer, partially covered, 35 min or until lentils are tender, stirring occasionally. Stir in salt. Sprinkle with cilantro; serve over rice.
Yield: 4 servings.
2 t canola oil
2 cups chopped red onion
1 T minced peeled fresh ginger
3 garlic cloves, minced
3 T tomato paste
1 1/2 T Berbere spice
3 cups organic vegetable broth
1 cup dried small red lentils
1/4 t salt
1/4 cup finely chopped fresh cilantro
4 cups hot cooked basmati rice
1. Heat oil in a large Dutch oven over medium heat. Add onion to pan; cook 15 min or until tender, stirring occasionally. Add ginger and garlic; cook 5 min, stirring frequently. Stir in tomato paste and Berbere spice; cook 1 min, stirring to combine. Gradually add broth, stirring with a whisk until blended. Increase heat to med-high; bring to a simmer.
2. Rinse lentils until cold water; drain. Add lentils to broth mixture; simmer, partially covered, 35 min or until lentils are tender, stirring occasionally. Stir in salt. Sprinkle with cilantro; serve over rice.
Yield: 4 servings.
Almost meatless sloppy joes
from Cooking Light
2 T olive oil
1/2 cup finely chopped white onion
1 T minced garlic
1/2 t salt
1/4 t freshly ground black pepper
6 oz ground sirloin
1/2 cup grated carrot
2 t chili powder
1 t brown sugar
1/2 t dried oregano
1/4 t ground red pepper
2 cups canned crushed tomatoes
1 15.5 oz can low sodium red beans, rinsed, drained, and divided
4 2 oz whole wheat sandwich rolls, split and toasted
4 1/4 in thick red onion slices, separated into rings
1. Heat olive oil in a large skillet over medium-high heat. Add onion, garlic, salt, pepper, and beef to pan; cook 5 min or until meat is browned and vegetables are tender, stirring occasionally to crumble beef.
2. Add carrot, chili powder, sugar, oregano, and red pepper; cook 2 min, stirring occasionally. Stir in tomatoes; bring to a boil. Reduce heat to med; cook 10 min or until thickened and carrot is tender, stirring occasionally.
3. Partially mash 1 cup beans with a fork or potato masher. Add mashed beans and remaining whole beans to pan; cook 1 min or until thoroughly heated. Spoon 1 cup bean mixture onto bottom half of each roll; top each serving with 1 red onion slice and top half of roll.
Yield: 4 servings
2 T olive oil
1/2 cup finely chopped white onion
1 T minced garlic
1/2 t salt
1/4 t freshly ground black pepper
6 oz ground sirloin
1/2 cup grated carrot
2 t chili powder
1 t brown sugar
1/2 t dried oregano
1/4 t ground red pepper
2 cups canned crushed tomatoes
1 15.5 oz can low sodium red beans, rinsed, drained, and divided
4 2 oz whole wheat sandwich rolls, split and toasted
4 1/4 in thick red onion slices, separated into rings
1. Heat olive oil in a large skillet over medium-high heat. Add onion, garlic, salt, pepper, and beef to pan; cook 5 min or until meat is browned and vegetables are tender, stirring occasionally to crumble beef.
2. Add carrot, chili powder, sugar, oregano, and red pepper; cook 2 min, stirring occasionally. Stir in tomatoes; bring to a boil. Reduce heat to med; cook 10 min or until thickened and carrot is tender, stirring occasionally.
3. Partially mash 1 cup beans with a fork or potato masher. Add mashed beans and remaining whole beans to pan; cook 1 min or until thoroughly heated. Spoon 1 cup bean mixture onto bottom half of each roll; top each serving with 1 red onion slice and top half of roll.
Yield: 4 servings
Sloppy lentils in pita
from Cooking Light
1 T olive oil
3/4 cup finely chopped onion
1 T minced garlic
1/2 t salt
1/4 t freshly ground black pepper
8 oz lean ground lamb
3/4 cup dried brown lentils
1 t ground cumin
1 t dried thyme
1 cup water, divided
2 cups diced plum tomatoes or boxed diced tomatoes, undrained
1 bay leaf
4 6 in whole-wheat pitas, cut in half
1/2 cup plan 2% Greek-style yogurt
1 cup thinly sliced cucumber
Chopped fresh mint (optional)
1. Heat olive oil in a large skillet over med-high heat. Add onion, garlic, salt, pepper, and lamb; cook 5 min or until lamb is browned and vegetables are tender, stirring occasionally to crumble lamb.
2. Add lentils, cumin, and thyme; stir until seasonings become fragrant. Add 1/2 cup water, tomatoes, and bay leaf; bring to a boil. Cover, reduce heat to medium, and cook 15 min. Stir lentil mixture; add remaining 1/2 cup water. Cover and cook 15 min or until lentils are tender and mixture is thick (add additional water as needed). Discard bay leaf. Fill each pita half with 1/2 cup lentil mixtrue. Spoon 1 T yogurt into each pita half; top with 2 T cucumber. Sprinkle with mint, if desired.
Yield: 4 servings
1 T olive oil
3/4 cup finely chopped onion
1 T minced garlic
1/2 t salt
1/4 t freshly ground black pepper
8 oz lean ground lamb
3/4 cup dried brown lentils
1 t ground cumin
1 t dried thyme
1 cup water, divided
2 cups diced plum tomatoes or boxed diced tomatoes, undrained
1 bay leaf
4 6 in whole-wheat pitas, cut in half
1/2 cup plan 2% Greek-style yogurt
1 cup thinly sliced cucumber
Chopped fresh mint (optional)
1. Heat olive oil in a large skillet over med-high heat. Add onion, garlic, salt, pepper, and lamb; cook 5 min or until lamb is browned and vegetables are tender, stirring occasionally to crumble lamb.
2. Add lentils, cumin, and thyme; stir until seasonings become fragrant. Add 1/2 cup water, tomatoes, and bay leaf; bring to a boil. Cover, reduce heat to medium, and cook 15 min. Stir lentil mixture; add remaining 1/2 cup water. Cover and cook 15 min or until lentils are tender and mixture is thick (add additional water as needed). Discard bay leaf. Fill each pita half with 1/2 cup lentil mixtrue. Spoon 1 T yogurt into each pita half; top with 2 T cucumber. Sprinkle with mint, if desired.
Yield: 4 servings
Spring linguine with basil
9 oz uncooked fresh linguine
1 cup shelled fresh green peas
4 t EVOO
1 T unsalted butter
2 T fresh lemon juice
1/2 t salt
1/4 t freshly ground black pepper
1/4 cup thinly sliced fresh basil
2 oz shaved fresh Parmigiano-Reggiano cheese
1. Cook pasta. Add peas to pasta during teh last 2 min of cooking time. Drain pasta mix in a colander over a bowl, reserving 1/4 cup pasta liquid.
2. Heat oil and butter in pan over med heat 1 min or until butter melts. Remove from heat; stir in pasta mix, reserved pasta water, juice, salt, and pepper; toss well.
3. Divide pasta mix evenly among 4 bowls; top each serving with 1 T basil and baout 2 T chese.
Yield: 4 servings.
1 cup shelled fresh green peas
4 t EVOO
1 T unsalted butter
2 T fresh lemon juice
1/2 t salt
1/4 t freshly ground black pepper
1/4 cup thinly sliced fresh basil
2 oz shaved fresh Parmigiano-Reggiano cheese
1. Cook pasta. Add peas to pasta during teh last 2 min of cooking time. Drain pasta mix in a colander over a bowl, reserving 1/4 cup pasta liquid.
2. Heat oil and butter in pan over med heat 1 min or until butter melts. Remove from heat; stir in pasta mix, reserved pasta water, juice, salt, and pepper; toss well.
3. Divide pasta mix evenly among 4 bowls; top each serving with 1 T basil and baout 2 T chese.
Yield: 4 servings.
Seared Salmon with Jalapeno Ponzu
from Cooking Light.
(serve with rice)
1/4 cup less-sodium soy sauce
2 T fresh orange juice
2 T mirin (sweet rice wine)
1 T fresh lemon juice
1 T dark sesame oil
4 6 oz salmon fillets
1 large jalapeno pepper, cut crosswise into thin slices
1. Combine first 4 ingredients in a small bowl; mix well.
2. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, skin side down; cook 4 min on each side or until fish flakes easily with a fork or until desired degree of doneness. Arrange 1 fillet on each of 4 plates and top evenly with jalapeno slices. Spoon about 2 T of soy sauce mixture over each serving; let stand 10 minutes before serving.
Yield: 4 servings.
(serve with rice)
1/4 cup less-sodium soy sauce
2 T fresh orange juice
2 T mirin (sweet rice wine)
1 T fresh lemon juice
1 T dark sesame oil
4 6 oz salmon fillets
1 large jalapeno pepper, cut crosswise into thin slices
1. Combine first 4 ingredients in a small bowl; mix well.
2. Heat oil in a large nonstick skillet over medium-high heat. Add salmon, skin side down; cook 4 min on each side or until fish flakes easily with a fork or until desired degree of doneness. Arrange 1 fillet on each of 4 plates and top evenly with jalapeno slices. Spoon about 2 T of soy sauce mixture over each serving; let stand 10 minutes before serving.
Yield: 4 servings.
Easy Penne and Tuna Salad
from Cooking Light
1 large red bell pepper
4 quarts water
2 1/4 tsp salt, divided
6 oz uncooked penne pasta
2 cups coarsely chopped arugula
1/4 cup thinly sliced shallots
2 T red wine vinegar
1 T capers, drained
1 T extra-virgin olive oil
1 7.8 oz jar premium tuna, drained and flaked
1. Preheat broiler.
2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil lined baking sheet; flatten with hand. Broil 15 min or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop.
3. Bring 4 qts water and 2 t salt to a boil in a large saucepan. Cook pasta according to package, omitting additional salt and fat. Drain and rinse with cold water; drain well.
4. Combine bell pepper, pasta, remaining 1/4 t salt, arugula, and remaining ingredients in a large bowl; toss well.
Yield: 4 servings.
1 large red bell pepper
4 quarts water
2 1/4 tsp salt, divided
6 oz uncooked penne pasta
2 cups coarsely chopped arugula
1/4 cup thinly sliced shallots
2 T red wine vinegar
1 T capers, drained
1 T extra-virgin olive oil
1 7.8 oz jar premium tuna, drained and flaked
1. Preheat broiler.
2. Cut bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil lined baking sheet; flatten with hand. Broil 15 min or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop.
3. Bring 4 qts water and 2 t salt to a boil in a large saucepan. Cook pasta according to package, omitting additional salt and fat. Drain and rinse with cold water; drain well.
4. Combine bell pepper, pasta, remaining 1/4 t salt, arugula, and remaining ingredients in a large bowl; toss well.
Yield: 4 servings.
Spring Vegetable Carbonara
from Cooking Light
1/2 cup frozen green peas, thawed
12 oz asparagus, trimmed and cut into 1 in pieces
8 oz uncooked cavatappi pasta
1/2 cup grated pecorino Romano cheese
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
3 large eggs, lightly beaten
4 slices center-cut bacon, chopped
1 cup chopped, seeded red bell pepper
1. Cook peas and asparagus in boiling water for 3 minutes or until asparagus is crisp-tender; drain. Plunge into ice water; drain. Cook pasta according to package, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine pasta and vegetables.
2. Combine cheese and the next three ingredients (through eggs) in a bowl, stirring well with a whisk. Gradually add hot cooking liquid to egg mixture, stirring constantly with a whisk. Cook bacon in a large skillet over medium heat until crips, stirring occasionally. Remove bacon from pan, reserving 1 Tbsp drippings in pan. Add bacon to pasta mixture. Cook bell pepper in drippings for 3 min, stirring occasionally. Add pasta mix; cook 1 min or until thoroughly heated. Remove pan from heat, and stir in egg mix. Return pan to low heat; cook for 2 min or until sauce thickens slightly, stirring constantly.
Yield: 4 servings.
1/2 cup frozen green peas, thawed
12 oz asparagus, trimmed and cut into 1 in pieces
8 oz uncooked cavatappi pasta
1/2 cup grated pecorino Romano cheese
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
3 large eggs, lightly beaten
4 slices center-cut bacon, chopped
1 cup chopped, seeded red bell pepper
1. Cook peas and asparagus in boiling water for 3 minutes or until asparagus is crisp-tender; drain. Plunge into ice water; drain. Cook pasta according to package, omitting salt and fat. Drain pasta in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine pasta and vegetables.
2. Combine cheese and the next three ingredients (through eggs) in a bowl, stirring well with a whisk. Gradually add hot cooking liquid to egg mixture, stirring constantly with a whisk. Cook bacon in a large skillet over medium heat until crips, stirring occasionally. Remove bacon from pan, reserving 1 Tbsp drippings in pan. Add bacon to pasta mixture. Cook bell pepper in drippings for 3 min, stirring occasionally. Add pasta mix; cook 1 min or until thoroughly heated. Remove pan from heat, and stir in egg mix. Return pan to low heat; cook for 2 min or until sauce thickens slightly, stirring constantly.
Yield: 4 servings.
Indian-Style Tofu and Cauliflower with Chutney
from Cooking Light
1 14 oz package firm water-packed tofu, drained
1 medium onion, cut into 6 wedges
2 Tbsp canola oil
1 tsp brown mustard seeds
3/4 tsp cumin seeds
2 tsp curry powder
4 garlic cloves
1 1/2 in piece fresh ginger, peeled and coarsely chopped
4 cups cauliflower florets (about 1 1/4 pounds)
1/4 cup water
1 tsp salt
1 14.5 oz can diced tomatoes, undrained
4 1/2 cups hot cooked basmati rice
1/4 cup plain fat-free yogurt
1/4 cup chopped fresh cilantro
1. Place tofu on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron or other heavy skillet. Let stand 30 min. Discard paper towels. Cut tofu into 1/2-in cubes.
2. Place onion in a food processor; pulse until finely chopped. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add mustard seeds and cumin; cook 10 seconds or until mustard seeds begin to pop. Add onion and curry powder; cook 10 min, stirring frequently. Increase heat to medium-high; cook 2 min or until onion is golden, stirring constantly.
3. Place garlic and giner in food processor; process until a smooth paste forms. Stir garlic mixture into onion mixtrue; saute 1 min, stirring constantly. Stir in tofu, cauliflower, 1/4 cup water, salt, and tomatoes; bring to a simmer. Cover, reduce heat to medium-low, and cook 15 min. Uncover, increase heat to medium, and simmer 10 minutes or until cauliflower is tender.
4. Spoon 3/4 cup rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 tsp yogurt over each serving; sprinkle with cilantro.
Yield: 6 servings.
1 14 oz package firm water-packed tofu, drained
1 medium onion, cut into 6 wedges
2 Tbsp canola oil
1 tsp brown mustard seeds
3/4 tsp cumin seeds
2 tsp curry powder
4 garlic cloves
1 1/2 in piece fresh ginger, peeled and coarsely chopped
4 cups cauliflower florets (about 1 1/4 pounds)
1/4 cup water
1 tsp salt
1 14.5 oz can diced tomatoes, undrained
4 1/2 cups hot cooked basmati rice
1/4 cup plain fat-free yogurt
1/4 cup chopped fresh cilantro
1. Place tofu on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron or other heavy skillet. Let stand 30 min. Discard paper towels. Cut tofu into 1/2-in cubes.
2. Place onion in a food processor; pulse until finely chopped. Heat a large skillet over medium heat. Add oil to pan; swirl to coat. Add mustard seeds and cumin; cook 10 seconds or until mustard seeds begin to pop. Add onion and curry powder; cook 10 min, stirring frequently. Increase heat to medium-high; cook 2 min or until onion is golden, stirring constantly.
3. Place garlic and giner in food processor; process until a smooth paste forms. Stir garlic mixture into onion mixtrue; saute 1 min, stirring constantly. Stir in tofu, cauliflower, 1/4 cup water, salt, and tomatoes; bring to a simmer. Cover, reduce heat to medium-low, and cook 15 min. Uncover, increase heat to medium, and simmer 10 minutes or until cauliflower is tender.
4. Spoon 3/4 cup rice onto each of 6 plates; top each serving with 1 cup tofu mixture. Spoon 2 tsp yogurt over each serving; sprinkle with cilantro.
Yield: 6 servings.
Saturday, March 24, 2012
Hot and Sour Soup with Tofu
from Cooking Light
(White pepper gives the soup mild heat; for more spice, stir in sambal oelek.)
1 (14 oz) package firm water-packed tofu, drained
1 3/4 cups water, divided
1 1/2 oz package dried sliced shiitake mushroom caps
4 cups fat-free, less-sodium chicken broth
1/4 cup white vinegar
2 Tbsp less-sodium soy sauce
1 Tbsp finely chopped peeled fresh ginger
2 tsp sugar
3/4 tsp white pepper
1 garlic clove, minced
2 1/2 Tbsp cornstarch
1/2 cup canned sliced bamboo shoots, drained and cut into julienne strips
1 large egg, lightly beaten
1/2 cup thinly diagonally sliced green onion tops
1. Place tou on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron skillet or other heavy pan. Let stand 30 min. Discard paper towels and cut tofu into 1-in cubes.
2. Bring 1 1/2 cups water to a boil in a small saucepan; remove from heat. Stir in mushrooms; let stand 30 min. Stir in broth and next 6 ingredients (through garlic); bring to a boil. Reduce heat, and simmer 10 min, stirring occasionally. Combine remaining 1/4 cup water and cornstarch in a small bowl, stirring with a whisk until smooth. Stir cornstarch mixture, tofu, and bamboo shoots into broth mixture; bring to a boil. Cook 1 min, stirring occasionally; remove from heat. Slowly drizzle egg into broth mixture (do not stir). Place pan over low heat; cook 1 minute. Stir soup gently to combine. Sprinkle with green onions.
Yield: 6 servings
(White pepper gives the soup mild heat; for more spice, stir in sambal oelek.)
1 (14 oz) package firm water-packed tofu, drained
1 3/4 cups water, divided
1 1/2 oz package dried sliced shiitake mushroom caps
4 cups fat-free, less-sodium chicken broth
1/4 cup white vinegar
2 Tbsp less-sodium soy sauce
1 Tbsp finely chopped peeled fresh ginger
2 tsp sugar
3/4 tsp white pepper
1 garlic clove, minced
2 1/2 Tbsp cornstarch
1/2 cup canned sliced bamboo shoots, drained and cut into julienne strips
1 large egg, lightly beaten
1/2 cup thinly diagonally sliced green onion tops
1. Place tou on several layers of paper towels. Cover tofu with several more layers of paper towels; top with a cast-iron skillet or other heavy pan. Let stand 30 min. Discard paper towels and cut tofu into 1-in cubes.
2. Bring 1 1/2 cups water to a boil in a small saucepan; remove from heat. Stir in mushrooms; let stand 30 min. Stir in broth and next 6 ingredients (through garlic); bring to a boil. Reduce heat, and simmer 10 min, stirring occasionally. Combine remaining 1/4 cup water and cornstarch in a small bowl, stirring with a whisk until smooth. Stir cornstarch mixture, tofu, and bamboo shoots into broth mixture; bring to a boil. Cook 1 min, stirring occasionally; remove from heat. Slowly drizzle egg into broth mixture (do not stir). Place pan over low heat; cook 1 minute. Stir soup gently to combine. Sprinkle with green onions.
Yield: 6 servings
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