Tofu Palak “Paneer”

Tofu Palak “Paneer”

Tofu Palak “Paneer” – an healthy alternative to a traditional Indian dish.

  • 1 package firm or extra firm tofu, well pressed and sliced into 1 inch cubes
  • 2 Tbs olive oil, divided
  • 3 cloves garlic, minced
  • 3 Tbs curry powder
  • 1 tsp turmeric
  • 1 Tbs cumin
  • 1/4 tsp ginger
  • 2 Tbs water
  • 1/3 C non-fat plain yogurt
  • 6 bunches of spinach

Sautee tofu and garlic over medium-high heat in two tablespoons of olive oil until tofu is lightly crisp.

In a separate large skillet or a wok, heat the other tablespoon of olive oil. Add the spices and water, then whisk in the yogurt.

Add the spinach, stirring to cover in the yogurt sauce. Remove from heat and process the spinach mixture in a food processor or blender until almost creamy.

Return the spinach to the skillet and add the tofu. Cook and stir until the tofu is well mixed with the spinach.

 

Red Curry Tofu and Veggies

Red Curry Tofu and Veggies

Red Curry Tofu and Veggies. Combine basil, curry paste and coconut over medium high heat, stirring well to mix curry paste.

  • 2 Tbs fresh chopped basil
  • 1 Tbs red curry paste
  • 1 (14 oz) can light coconut milk
  • 1 carrot, sliced thin
  • 1/2 C green peas
  • 1/2 C baby corn, chopped
  • 1 block firm or extra firm tofu
  • 2 Tbs chopped fresh cilantro
  • 1 tsp brown sugar
  • juice from one lime

Combine basil, curry paste and coconut over medium high heat, stirring well to mix curry paste.

Add remaining ingredients. Bring to a slow simmer. Cover and allow to cook for 10-12 minutes, or until veggies are soft.

Simple Thai Tofu

Simple Thai Tofu

Simple Thai Tofu with sesame oil, chopped green onion, tofu, fresh ginger root and coconut!

  • 1 1/2 tsp canola oil
  • 1/2 tsp sesame oil
  • 1/3 C chopped green onion
  • 1 (14 oz) package firm tofu, cut into bite-sized
  • 1 tsp soy sauce
  • 2 tsp grated fresh ginger root
  • 1/4 C chunky peanut butter
  • 3 T flaked coconut
  • sesame seeds

Heat canola oil and sesame oil in a skillet over medium-high heat. Reduce heat to medium, and cook green onions for one minute. Add tofu, and continue cooking 4 minutes more, sprinkling with soy sauce halfway through. Gently stir in the peanut butter and ginger, being careful not to break the tofu, until well incorporated.

Remove from heat, and toss in coconut. Transfer to a serving dish, and sprinkle with sesame seeds.

 

Tofu Nuggets

Tofu Nuggets

Tofu Nuggets with mustard, onion, garlic and dried parsley.

  • 1 block firm or extra-firm tofu, pressed
  • 1/3 C soymilk
  • 2 Tbs mustard
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp dried parsley (optional)
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 3/4 C whole-wheat bread crumbs
  • ¼ C canola oil

Whisk together the soymilk, mustard, and spices until smooth in a wide bowl. Place bread crumbs in a separate bowl.

Coat each piece of tofu with soymilk and mustard mixture first, then coat with bread crumbs. In a medium sauce pan, heat oil over medium-high heat and fry nuggets until golden brown (about 4 minutes per side), serve with ketchup, barbeque sauce or other dipping sauce.

 

Hot and Spicy Tofu

Hot and Spicy Tofu

Hot and Spicy Tofu. Toss the tofu into the oil, and cook until browned on all sides.

  • 3 Tbs canola oil
  • 1 lb firm tofu, cubed
  • 1 red onion, sliced
  • 1 red bell pepper, sliced
  • 1 green chile pepper, chopped
  • 3 cloves garlic, crushed
  • 1/3 C hot water
  • 3 Tbs white vinegar
  • 3 Tbs soy sauce
  • 1 Tbs brown sugar
  • 1 Tbs cornstarch
  • 1 tsp crushed red pepper flakes

Heat oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and garlic; cook until just tender, about 5 minutes.

In a small bowl, whisk together the remaining ingredients. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.

 

Cheesy Spaghetti Squash

Cheesy Spaghetti Squash

Cheesy Spaghetti Squash with pasta sauce and Parmesan cheese.

  • 1 2-1/2 lb de-seeded spaghetti squash
  • 2 Tbs water
  • 1 C pasta sauce
  • 3 Tbs shredded Parmesan cheese

Place half of de-seeded spaghetti squash, cut side down, in a baking dish with water; cover with wax paper. Microwave on high for 10 to 12 minutes, or until tender. Let cool slightly, then scrape strands from squash. Toss with pasta sauce and shredded Parmesan cheese.

 

Curried Acorn Squash

Curried Acorn Squash

Curried Acorn Squash with apricot preserves.

  • 1 lb acorn squash wedges
  • 1 Tbs water
  • 1/4 C reduced-sugar apricot preserves
  • 1/2 tsp curry powder
  • Salt and pepper

Place acorn squash wedges in a covered dish with water. Bake at 375 °F for 30 minutes. Meanwhile, mix apricot preserves, curry powder, salt, and pepper.  Spoon apricot mixture over squash and bake, uncovered, 10 minutes more, or until tender.

 

Grilled Squash and More

Grilled Squash and More

Grilled Squash with zucchini red onion and fresh mushrooms.

  • 3 medium zucchini and/or yellow summer squash, cut lengthwise into quarters
  • 1 medium red onion, cut crosswise into 1/2-inch-thick slices
  • 8 oz fresh mushrooms, stems removed
  • 1/2 C bottled Italian salad dressing

 

To broil: Place vegetables on the unheated rack of a broiler pan. Brush with some of the salad dressing. Broil 3 inches from heat for 12 minutes or until crisp-tender and lightly browned, turning and brushing once with remaining dressing.

To grill: Brush zucchini and/or squash, onion slices, and mushrooms with some of the salad dressing. Grill the vegetables on the rack of an uncovered grill directly over medium to medium-hot coals for 12 minutes or until crisp-tender, turning and brushing once with dressing. For an indoor electric grill: Heat about 8 minutes or until crisp-tender and lightly browned, turning and brushing once with remaining salad dressing.

 

Roasted Butternut and Rosemary Squash

Roasted Butternut and Rosemary Squash

Roasted Butternut and Rosemary Squash with shallots.

  • 3 C 3/4-inch-diced, peeled butternut squash (from about a 2-pound squash)
  • 4 medium shallots
  • 2 Tbs extra virgin olive oil
  • 1 tsp chopped fresh rosemary
  • 1 tsp salt
  • 1/2 tsp granulated sugar, or equivalent sweetner
  • 1/2 tsp freshly ground black pepper

Position a rack in the center of the oven and preheat to 450°F.

Put the squash on a heavy-duty rimmed baking sheet. Peel and quarter each shallot and add them to the squash. Drizzle the oil over the vegetables; toss to coat. Sprinkle the rosemary, salt, sugar, and pepper over the squash; toss to coat.

Distribute the vegetables evenly on the baking sheet. Roast for 20 minutes. Stir, then continue roasting until the vegetables are tender and lightly browned, 10 to 15 minutes more. Before serving, taste and season with more salt if needed.

 

Skillet Squash

Skillet Squash

Skillet Squash with onion, green chilies, tomatoes and fresh oregano.

  • 2 tsp extra virgin olive oil
  • 2 medium zucchini, chopped
  • 2 medium yellow summer squash, chopped
  • 1 medium onion, thinly sliced
  • 1 4 oz can diced green chilies
  • 2 medium tomatoes, chopped
  • 2 tesp snipped fresh oregano or 1/2 teaspoon dried oregano, crushed
  • Salt and pepper, to taste

In a large nonstick skillet, heat oil over medium heat. Add zucchini, yellow squash and onion. Cook for 8 to 10 minutes or until onion is just tender, stirring occasionally.

Add undrained green chilies, tomatoes, and dried oregano. Heat through, stirring occasionally. Stir in fresh oregano, black pepper, and salt. Serve immediately.

 

Tuna Casserole

Tuna Casserole

Tuna Casserole with whole wheat elbow macaroni.

  • 1 package (7 oz) whole wheat elbow macaroni
  • 1 can (10-3/4 oz) reduced-fat reduced  condensed cream of mushroom soup, undiluted
  • 1 C sliced fresh mushrooms
  • 1 C shredded reduced-fat cheddar cheese
  • 1 cup soy milk
  • 1 can (6 oz) tuna, drained and flaked
  • 2 Tbs diced pimientos
  • 3 tsp dried minced onion
  • 1 tsp ground mustard
  • Salt to taste
  • 1/3 C crushed cornflakes

Preheat oven to 350°F.

Cook macaroni according to package directions. Meanwhile, in a large bowl, combine the soup, mushrooms, cheese, milk, tuna, pimientos, onion, mustard and salt. Drain macaroni; add to tuna mixture and mix well.

Transfer to a 2-qt. baking dish coated with cooking spray. Sprinkle top with cornflakes.

Bake, uncovered, for 25-30 minutes or until bubbly.

 

Acorn Squash with Apples

Acorn Squash with Apples

Acorn Squash with peeled apples.

  • 1 Granny Smith apple, peeled, cored and sliced
  • 2 Tbs brown sugar
  • 1 small acorn squash, about 6 inches in diameter
  • 2 tsp canola oil

In a small bowl, mix together the apple and brown sugar. Set aside.

Pierce the squash several times with a sharp knife to let the steam escape during cooking. Microwave on high until tender, about 5 minutes. Turn the squash after 3 minutes to ensure even cooking.

Place the squash on a cutting board and cut in half. Scrape the seeds out of the center of each half and discard the seeds. Fill the hollowed squash with the apple mixture.

Return the squash to the microwave and cook until the apples are softened, about 2 minutes.

Transfer the squash to a serving dish. Top each half with 1 teaspoon margarine and serve immediately.

 

Broccoli Soup

Broccoli Soup

Broccoli Soup. Simple, tasty, healthy.

  • 1 head cauliflower
  • 2 heads broccoli
  • 1 1/2C vegetable broth
  • 1/3C plain, non-fat yogurt
  • 1/4C parmesan cheese, grated
  • 1 tsp basil pesto
  • salt and pepper, to taste

Wash and cut the broccoli and cauliflower into medium chunks. Place into a large saucepan with the stock. Cover with a lid and steam on high until soft (when you can easily push a fork through the vegetables). Approximately 15 min or less.

Put the cooked vegetables and stock into a blender and puree until smooth. Add more stock if necessary. The soup should be thick. Once smooth pour back into the saucepan over medium heat.  Stir in the pesto, parmesan cheese and yogurt. Add salt and pepper and stir over medium heat until the cheese has melted.

 

Hot and Sour Tofu Soup

Hot and Sour Tofu Soup

Hot and Sour Tofu Soup with Portobello mushroom and Thai chili sauce.

 

  • 4 C vegetable broth
  • 1 (12 oz) package silken tofu, diced
  • 2 green onions, chopped
  • 1 eggs, beaten
  • 1 portobello mushroom, halved and sliced
  • 2 C chopped cabbage
  • 1 Tbs Thai chili sauce
  • 1 Tbs rice vinegar
  • 3 Tbs soy sauce

Add broth to a large saucepan and bring to a simmer over medium-low heat. Add tofu and green onions. Slowly drizzle in the beaten egg to make long strands of egg. Add mushrooms and cabbage, and simmer for 5 minutes. Remove from heat, and season with chili sauce, vinegar and soy sauce.

Chinese Shrimp Soup

Chinese Shrimp Soup

Chinese Shrimp Soup with ginger, shrimps, tofu, peas and garlic.

  • 1 Tbs canola oil
  • 2 cloves garlic, minced
  • 1 (1/2 inch) piece fresh ginger root, minced
  • 6 oz raw small shrimp, shelled and deveined
  • 1 quart vegetable stock
  • 8 oz tofu, diced small
  • 1/3 C frozen peas, thawed
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1 Tbs cornstarch

Heat the oil in a large saucepan over high heat. Cook the garlic and ginger until fragrant and lightly browned. Stir in the shrimp, and stir fry until pink, remove and set aside. Pour in the stock and bring to a boil. Reduce heat to medium, add the tofu and peas, season with salt and pepper, then return to a simmer. Mix the cornstarch with a little water to form a thin paste. Stir the cornstarch into the soup and continue to simmer until clear and thickened, about 1 minute. Stir the shrimp back into the soup and serve.