Honey-Glazed Tofu on Pumpkin Seed Couscous (sub Agave nectar for honey)
30 minutes or less
2 - 10 ounce pkgs, extra firm tofu
2 tsp cracked black pepper
2 tsp dried thyme
1 tsp salt
1/4 c vegetable oil
1/2 cup honey (use agave or sf maple syrup)
2 cups low sodium vegetable broth
2 medium carrots, chopped (1 cup)
1 cup frozen edamame, thawed
2 tsp olive oil
1 tsp salt
1 1/2 cups ww couscous
1/2 cup toasted unsalted pumpkin seeds
To make tofu: Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 1/2 inch thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.
To make Couscouse: Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.
Meanwhile, heat olive oil and honey substitute in large skillet over medium high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.
To serve: stir pumpkin seeds into couscous. Spoon onto plates and top with the tofu
Per serving (as written with honey): 577 cal, 26g prot, 26g total fat, 3 g sat, 71g carb, 0mg chol, 444 mg sod, 10g fiber, 27g sugar
Quinoa Sunchoke Pilaf Recipe
1/2 cup quinoa
2 Tbsp oil
1/2 cup chopped onion
1-1/4 cup vegetable (or chicken) broth
3/4 cup chickpeas, cooked or canned, (drained and rinsed)
1 cup peeled, chopped sunchokes
1/2 cup peas, fresh or frozen
1/4 tsp pepper
Place the quinoa in a large bowl; fill with cold water. Pour into a strainer, then return the quinoa to the bowl and rinse 4 times more. Drain well.
Heat the oil in a 2-quart saucepan over medium-high heat. Add the rinsed quinoa and cook, stirring, until it cracks and pops, about 3 to 5 minutes. Add the onion and cook, stirring, until the onion is soft.
Add the vegetable broth and bring to a boil over high heat. Add the chickpeas, sunchokes, peas, and pepper, and return to a boil. Reduce the heat and simmer, covered, 20 minutes. Fluff with a fork.
Yield: 6 to 8 servings
Calories: 172; Total Fat: 7.7 g; Protein: 5.5 g; Saturated Fat: 1.6 g; Carbohydrates: 22.8 g; Cholesterol: 5.5 mg; Fiber: 3.6 g; Sodium: 329 mg
Salmon & Basil Quinoa Salad
* 2 clove garlic, minced
* 2 cups cooked Quinoa
* 1 can wild salmon
* 1/4c fresh basil, sliced
* Juice and zest of 1/2 a lemon
* 1/2 cucumber, chopped up
Combine all ingredients in a bowl...that's it!! Enjoy!
Calories: 259; Total Fat: 8.9g; Saturated Fat: 1.5g; Cholesterol: 2mg; Sodium: 86mg; Carbohydrate: 26.1g; Dietary Fiber: 2.7g; Sugars: .6g; Protein: 20.2g
Quinoa and Black Bean Salad with Smoky Lime Dressing
1 cup quinoa (Inca Red from Ancient Harvest is my fave)
4 green onions, thinly sliced
1 (15-ounce) can black beans, drained
1/4 cup chopped fresh cilantro
3 tablespoons olive oil
2 tablespoons fresh lime juice
2 tablespoons red wine vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons sugar (sub splenda)
1/2 teaspoon kosher salt
1 canned chipotle pepper in adobo sauce
1 small garlic clove, finely chopped
Place the quinoa and 2 cups water in a medium saucepan over high heat and bring to a boil.
Lower heat, cover and simmer 15 minutes, or until liquid is absorbed. Stir in the green onions, black-eyed peas, and cilantro.
Puree the remaining ingredients together in a food processor; pour over quinoa and stir to coat with dressing. Serve warm or at room temperature.
Makes 4 – 6 servings.
1 cup of brown Basmati rice
2 cups of water
2 tablespoons of butter or sesame oil
1 medium onion, chopped into smallish bits
1 pound of mixed fresh mushrooms, roughly chopped (I used a combination of crimini and button)
sea salt and freshly ground pepper
1 1/2 tablespoons of paprika (I used Hungarian)
generous 1/4 teaspoon of cayenne
3/4 - 1 cup of sour cream
3 tablespoons of chopped fresh dill
Rinse the rice in a strainer under cold water. Soak in 2 cups of water overnight in a medium pot. Bring to a boil, immediately reduce the heat to low and cover and simmer until the liquid is absorbed - roughly 35 - 40 minutes. Let sit for 5 minutes and then fluff with a fork.
While the rice is cooking, heat the oil or butter in a large wok or pot over low heat. Add the onion and cook until soft and translucent.
Next, increase the heat to medium-high and add the mushrooms to the pan. Season with salt and pepper and stir and fry until the mushrooms begin to brown in their own juices. Add the paprika and cayenne, stir and cook for a few minutes longer, add sour cream and simmer for another 5 minutes.
Spoon over steaming brown rice.
Quinoa with Mushrooms and Spinach
Prep Time: 25 Minutes
Cook Time: 25 Minutes
Ready In: 50 Minutes
Yields: 3 servings
1 tablespoon olive oil
1/2 onion, chopped fine
1 teaspoon minced garlic
1 cup quinoa
1/2 cup white wine
1 3/4 cups chicken broth
2 teaspoons balsamic vinegar
1 teaspoon chopped fresh
1 tablespoon olive oil
1 (8 ounce) package sliced mushrooms
4 teaspoons balsamic vinegar
1/4 cup white wine
1/4 cup chicken broth
1 teaspoon chopped fresh thyme
salt and pepper to taste
1 (10 ounce) bag washed spinach leaves
1/4 cup crumbled goat cheese
1. Heat olive oil in a saucepan over medium heat. Add onion and garlic, cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in quinoa until well blended.
2. Pour in 1/2 cup white wine and cook, stirring, until absorbed by the quinoa, about 30 seconds. Stir in 1 3/4 cups chicken broth, 2 teaspoons balsamic vinegar, and 1 teaspoon chopped thyme. Bring to a boil over medium-high heat, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 15 minutes.
3. Meanwhile, heat 1 tablespoon olive oil in a skillet over medium-high heat. Add the mushrooms and cook until lightly browned, about 5 minutes. Pour in 4 teaspoons balsamic vinegar, 1/4 cup white wine, 1/4 cup chicken stock, and 1 teaspoon chopped thyme. Reduce heat to medium-low, cover, and simmer until the mushrooms soften, about 5 minutes.
4. Once the quinoa has cooked, stir in the mushroom mixture, and season to taste with salt and pepper. Remove quinoa from the heat and stir in spinach leaves, which will wilt. Transfer to a serving dish and sprinkle with crumbled goat cheese.
Recipe courtesy of:
Fatfree vegan Kitchen
Vegetable Fried Quinoa
Though I really recommend this mushroom-bok choy-carrot combination, use whatever vegetables you have on-hand. Greens like bok choy really shrink when cooked, so if you substitute another vegetable, do it by weight rather than volume.
1 cup quinoa*
2 cups water
1 clove garlic, chopped
1/4 teaspoon salt
1 teaspoon ginger root, minced
2 cloves garlic, minced
1/2 cup fat-free vegetable broth
12 ounces bok choy -- about 6 stalks or 5-6 cups chopped
1 cup diced carrot
1 cup diced mushrooms
3 ounces firm tofu
2 tablespoons low-sodium soy sauce
1 teaspoon black vinegar (or rice vinegar)
*Most quinoa bought from bulk bins needs to be rinsed well to remove the soapy outer coating. If you're not sure whether or not your quinoa needs to be rinsed, rinse it anyway. Pour it into a fine mesh strainer and stir it as you run water through it for at least 2 minutes.
Put the quinoa, water, salt, and 1 clove chopped garlic into a medium-sized pot. Bring to a boil, reduce heat, cover, and simmer until water is absorbed and quinoa is tender, about 15-20 minutes.
While the quinoa is cooking, prepare the vegetables. Wash each stalk of bok choy then cut it in two about where the leaves begin. Set the bottom white stalk aside and save for another use. Chop the remaining stalk and greens into bite-sized pieces.
Spray a large, deep skillet or wok with cooking spray and heat it. Assemble the vegetables nearby, along with the vegetable broth and a tablespoon. When the skillet is hot, add the ginger root, garlic, and carrots and stir-fry for about 1 minute. Add about 1 tablespoon of the broth and continue to cook and stir for another 2 minutes, adding another splash of broth if the garlic starts to stick or dry out. Add the mushrooms and another tablespoon of broth, and cook another 2 minutes. Add the bok choy and 2 tablespoons of broth, stir, and cover. Cook until the bok choy is tender but still bright green, just a few minutes.
Crumble the tofu into the vegetable mixture. Mix the soy sauce and vinegar with the remaining broth and pour it over the tofu. Stir and cook for 1 or 2 minutes, just enough to heat the tofu.
Fluff the quinoa and add it to the vegetables. Mix well, and cook until heated through. Serve with additional soy sauce, hot mustard, or chili sauce at the table.
Makes 4 servings. Per serving: 213 Calories (kcal); 4g Total Fat; (15% calories from fat); 10g Protein; 37g Carbohydrate; 0mg Cholesterol; 515mg Sodium; 5g Fiber. Weight Watchers Core / 4 Flex Points
Barley and Black Soybean Salad
For this recipe, I toss some of the dressing into the salad and the rest is served on the side.
2 cups cooked barley
1 14oz can unsalted black soybeans, drained
3-4 cups chopped, raw vegetables of choice (I used carrot, cucumber, celery)
1/2 red onion, chopped
raw spinach leaves
1 1/2 tablespoons miso
1 1/2 tablespoons toasted sesame oil
2 tablespoons lime juice
1 1/2 tablespoons sf maple syrup or agave syrup
1/2 teaspoon sriracha (vary amount according to your preference for spiciness) (asian red chili sauce)
1 garlic clove, finely minced
Toss all salad ingredients, except spinach, together in a large bowl.
Whisk dressing ingredients together in a small bowl. Adjust flavors if needed. Pour 1/3-1/2 of the dressing over the barley and soybean mixture. Toss to combine. Serve barley and soybean salad over raw spinach leaves with additional dressing on the side.
Parmesan quinoa on sautéed and lemon-braised celery root
1 cup quinoa
2 cups water
4 tablespoons fresh grated parmesan
1 tablespoon olive oil
1 large celery root, peeled and cut into french-fry size sticks
1 tablespoon dried rosemary
juice of 1 large lemon
coarse ground sea salt, to taste
Scrub the quinoa under cold running water over a very fine strainer, then soak overnight with 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low and cover, letting simmer for 20 minutes or until the water is absorbed. Remove from the heat and fluff thoroughly with a fork. Stir in the parmesan cheese and set aside, covered.
Meanwhile, heat a large skillet or wok over medium heat. When hot, pour in the olive oil, wait a few seconds, then swirl around to coat the bottom of the pan. Drop in the celery root and sprinkle the rosemary over top. Sauté for 10-15 minutes, turning the celery root over occasionally, until the sticks have turned golden brown.
Reduce the heat to medium-low. Drizzle the lemon juice over the celery root, and immediately cover the pan. Simmer the celery root in the lemon juice for 5 minutes, until soft.
Arrange the celery root sticks on plates and grind coarse sea salt to taste over top. Spoon a quarter of the parmesan quinoa over each bed of celery root, and serve.
Spring Wild Rice Salad Recipe
You can use tahini or experiment with other nut butters here. Also, If you like a bit more texture you can pan-fry the split peas for a minute or so - don't go too far or that get overly crunchy. You can easily make this vegan by omitting the goat cheese.
1 garlic clove, smashed and chopped
1/4 cup almond butter
zest of one lemon
scant 1/4 cup fresh lemon juice
2 tablespoons olive oil
scant 1/4 cup hot water
scant 1/2 teaspoon fine grain sea salt
1 bunch asparagus, trimmed and cut into 1-inch segments
4 cups cooked wild rice*
1 cup cooked yellow split peas**
1 bunch chives, chopped
1/4 cup goat cheese, crumbled (optional)
Whisk together the garlic, almond butter, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt. Set aside.
Bring a saucepan full of water to a boil. Salt the water and add the asparagus. Cook for just a minute - until the asparagus is just bright and tender. Drain and run under cold water to stop the cooking.
In a large bowl combine the wild rice, yellow split peas, asparagus, and abot half of the almond dressing. Give it a good toss. Add more dressing if needed. Taste, and add more salt if needed. Serve topped with chives and crumbled goat cheese.
*To cook wild rice (SNC 60). Rinse 1 1/2 cups wild rice. In a medium sauce pan bring the rice and 4 1/2 cups salted water to a boil. Reduce to a simmer. Cook for 40 minutes or until rice is tender and splitting open, stirring occasionally.
**To cook dried yellow spilt peas: Bring 3 cups of water to a boil in a large saucepan, add 3/4 cup dried yellow split peas, and cook for 20 -30 minutes, or until tender. Drain, salt to taste and set aside.
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
Kierae - happily maintaining since 1/2009
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