Friday, September 30, 2011

Spicy Baked Garlic Orange Tofu and Green Beans

What You'll Need For the Baked Tofu:
- 1 Package of Extra Firm Tofu
- The Juice of One Orange
- 2 TBS Old Bay Seasoning
- 3 Cloves of Garlic, minced

Whisk together the juice of one orange, minced garlic and the Old Bay Seasoning in s small bowl and set aside. Drain any excess liquid from the tofu and then cut it into bit sized cubes.  Place in a shallow dish and pour marinade over the tofu.  Cover and refrigerate (the longer you let it marinate the better....anywhere from 30 minutes to overnight).  When you are ready to bake the tofu preheat your oven to 425 degrees.  Spray a baking dish with olive oil or other cooking spray.  Place the tofu in a single layer on the baking sheet.  Bake for 15 minutes, turn the tofu and bake for another 15 minutes.

What You'll Need for the Sauce:
-Juice of two oranges
-1 TBS Old Bay Seasoning

Whisk together the juice and Old Bay Seasoning in a small sauce pan.  Bring to a boil and stir constantly.  As the mixture boils it will reduce and thicken.  Once it has reduced to about four or five tablespoons it's done.  Drizzle over tofu before serving.

The green beans were super quick.  The produce section of my grocery store has these little bags of veggies that steam in the microwave.  I microwaved them for a minute less than the instructions on the back called for.  Then i heated a tablespoon of olive oil in a skillet over high heat.  Once the pan was really hot I added the green beans and cooked them for about five minutes.  Then I just sprinkled them with salt and pepper.

Turkey, Spinach & Mushroom Frittata


What You'll Need:
6 Eggs (you could use 3 egg whites and 3 whole eggs)
2 TBS 1% milk
1 Tsp Salt
1 1/2 Tsp Pepper
1 Cup Sliced Mushrooms
3 Slices Deli Turkey
1 Tsp Garlic Salt
3 Scallions
2 Cups Baby Spinach, sliced thin
Olive Oil spray or other cooking spray

Preheat oven to 425 degrees

Beat together the eggs and milk.  Add the salt and pepper and mix to combine.  Set aside.  Spray a medium sized skillet with olive oil spray or cooking spray and heat over high heat.  Add sliced mushrooms and stir often as mushrooms brown.  When mushrooms are golden brown on both sides start adding the turkey by tearing the slices into bite sized pieces.  Reduce heat to medium high and add sliced scallions.  Once turkey is heated through add the spinach (tear it into bite sized pieces as you add it).  Continue cooking until the spinach is just starting to wilt (stirring often).  Sprinkle with garlic salt.

If the skillet you are using is oven safe then you can give the egg mixture a quick stir and then add it to the skillet.  Allow it to cook on the stove for two or three minutes and then transfer to the oven.  Bake for 17-20 minutes or until the center of the frittata has set.

If you aren't using an oven safe skillet you will need to transfer the contents of the skillet into a baking dish (spray the dish with the olive oil spray first).  Then add the egg mixture over the top.  Gently tap the baking dish on the counter to help the egg settle to the bottom of the dish.  Place in the oven and bake for 20-25 minutes or until the center of the frittata has set (is firm)

For a fluffier frittata you can add 1/4 of low fat ricotta cheese, cottage cheese, or marscapone cheese to the egg mixture when you beat the eggs.  You can also add any kind of shredded cheese at this point (or you can wait until the last five minutes of baking and add it to the top). 

Thursday, September 29, 2011

Three Bean Turkey Chili

What You'll Need:
- 1 lb Lean Ground Turkey
- 1 Small Onion (diced)
- 1 tsp Salt
- 1 1/2 tsp Pepper
- 2 (15 oz.) Cans S&W Pinquito Beans (drained but NOT rinsed)
- 1 (15 oz.) Can Black Beans (drained and rinsed)
- 1 (15 oz.) Can Kidney Beans (drained and rinsed)
- 1 (14.5 oz) Can S&W Diced Tomato with Green Chilies and Seasonings
- 1 (28 oz.) Can Diced Tomatoes (do not drain)
- 1 TBS Ground Cumin
- 2 TBS Chili Powder
- Dash of Mustard Powder (optional)
- Dash of Garlic Powder (optional)
- Sliced scallions and or cilantro for garnish (optional)

Heat large pot over medium high heat.  Add ground turkey and break apart as it browns.  Once turkey has browned drain excess fat.  Add diced onion to the browned turkey and continue cooking until onions are translucent.  Add salt and pepper and stir.  Add beans, tomatoes, and seasonings and stir well.  Turn the heat up to high an bring to a boil.  Reduce heat and simmer for at least 20 minutes.  Garnish with sliced scallions and/or cilantro and enjoy :)

Sauteed Chicken, Caramelized Onions & Roasted Sweet Potatoes



What you'll Need for the Roasted Sweet Potatoes:
- 1 Large Sweet Potato (one is enough for two people)
- 1 1/2 TBS Olive Oil
- 3 Cloves of Garlic (minced)
- Four Sprigs of Fresh Thyme (or 1 tsp dried thyme or herb of your choice)
- Salt & Pepper

Preheat oven to 350. Peel and cube the sweet potatoes into bite sized pieces and toss with just enough olive oil to lightly coat it. Add garlic and thyme and toss again. Spread sweet potatoes out on a baking sheet in a single layer and sprinkle with salt and pepper Bake at 350 for 25-30 minutes or until they are starting to turn brown and are crispy at the edges.

What You'll Need for the Caramelized Onions:
- 1 Yellow onion
- 1 TBS Olive Oil
- Salt
- Pepper

Peel the onion and cut off the ends.  Slice onion into thin strips.  Heat olive oil in a skillet over medium low heat. Add sliced onion and cook until onions are translucent.  Season with salt and pepper to taste.  Continue cooking over low/medium heat for about 15 minutes stirring often.  When they are done they will be a caramel brown color. The key to caramelized onions is cooking them slowly, so resist the urge to crank up the heat on the stove ;) Once the onions are cooked remove them from the pan and set aside.  You'll be using the same pan for you chicken.

What You'll Need for the Chicken:
- 1 lb Thin Sliced Boneless/Skinless Chicken
- 1 TBS Olive Oil
- Seasoned Salt
- Pepper

Add the oil to the pan and heat over medium high heat.  Sprinkle chicken with a little bit of seasoned salt (a tiny bit goes a long way) and pepper on both sides.  Place chicken in the pan and cook 3 to 4 minutes each side.












Garlic Lemon Thyme Chicken & Oven Roasted Brussels Sprouts

What You'll Need for the Chicken:
- 1 lb Think Sliced Boneless/Skinless Chicken Breasts
- The Juice of 2 Lemons
- The zest of 1 Lemon
- 3 or 4 Sprigs of Fresh Thyme (or 1 tsp of dried thyme)
- 3 Cloves of Garlic (minced)
-2 TBS Olive Oil
- 1/4 cup Low Sodium Chicken or vegetable broth (if you don't have this on hand you can use water)

Mix lemon juice, lemon zest, thyme leaves, garlic and olive oil in a shallow dish.  Add chicken and marinate at room temperature for at least ten minutes (turning half way through).  If you want to marinate it longer you can put everything in a large zip lock and marinate in your fridge for up to a day.

Heat a large skillet over medium high heat.  Place chicken breasts in the skillet and cook for three minutes.  Flip chicken over and cook for another three minutes.  By now the skillet should have some brown bits stuck to the bottom.  Add the chicken broth and simmer for another three minutes scraping the brown bits off of the bottom of the pan. 

What You'll Need for the Brussels Sprouts:
- Desired amount of Brussels Sprouts
- Just enough Olive oil to toss and coat the Brussels Sprouts (a few tablespoons is enough for about a pound)
- Garlic Salt
- Pepper

Pre-Heat oven to 400 degrees.  Cut off the ends of the Brussels Sprouts and remove any yellow or brown leaves.  Slice in half.  Line a baking sheet with tin foil and drizzle with olive oil (use a large enough baking sheet that your be able spread the Brussels Sprouts out in one layer).  Place Brussels Sprouts on baking sheet and toss with your hands to coat them in olive oil.  Sprinkle with garlic salt and pepper.  Place in preheated oven for about 35 minutes or until the sprouts have browned nicely.

Optional - You can squeeze a little lemon juice over the top before you eat them to add a little zing ;)

*The rice in the picture is just a while grain rice pilaf I found in the Natural Foods section of my grocery store.

Southwest Style Lettuce Wraps

What You'll Need:

- 1 lb Lean Ground Turkey
- 1 TBS Ground Cumin
- 1 Tsp Garlic Salt
- 1 Tsp Ground Pepper
- 1 Cup Salsa of your choice
- 1 (15 oz.) Can of Black Beans (drained and rinsed)
- 1 Cup Frozen Corn
- 1 Head of Butter Lettuce
- 1 Avocado (diced)
- 1 Lime (cut into wedges)
- Cilantro (optional)

Heat a skillet over medium high heat.  Add ground turkey.  As Turkey browns add cumin, garlic salt and pepper.  Break up the turkey as it browns and mix the seasonings in.  Once the turkey is browned drain any excess fat from the pan.  Add salsa, corn, and black beans to turkey and stir often.  Reduce heat and let simmer for five to ten minutes. 

Use lettuce leaves as a wrap by filling a lettuce leaf with the turkey mixture.  Top with diced avocado and cilantro.  Squeeze a lime wedge over the top and enjoy!