Tofu

Tofu, also known as soybean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. Traditionally, the curdling agent used to make tofu is nigari, a compound found in natural ocean water, or calcium sulfate, a naturally occurring mineral. Curds also can be produced by acidic foods like lemon juice or vinegar. The curds then are generally pressed into a solid block. Tofu is an excellent source of cholesterol-free protein, B-vitamins, and iron, is low in sodium, and is full of phytoestrogens, which may protect against some cancers and heart disease, bring relief from some of the uncomfortable symptoms of menopause, and protect against osteoporosis. Depending on the coagulant, tofu may be high in calcium and magnesium.

Tofu comes in several consistencies: soft, regular, firm, extra-firm. It is often sold in a small cardboard box found in the refrigerator section of the grocery store or in the Asian ingredients aisle. In all of my grocery stores, we have sections specifically for refrigerated soy products (such as tofurkey and "chik n nuggets"), and that's where tofu is located. The most common package sizes are 10.5oz, 12oz, and 14oz. If purchased already cold (the only way I've bought it), refrigerate until ready to use; otherwise, store in a cool, dark place. If you use only part of a package of tofu, store the rest in the refrigerator, covered with water, for 1 week.

Tofu can be used in smoothies, to add protein and to thicken them. The best tofu to use for smoothies is soft silken tofu, which is slightly more creamy than soft tofu.

Tamale Pie

• 1/3 lb lean ground turkey
• 3 Tbsp chopped onion
• 3/4 C stewed tomatoes, chopped
• 1/8 tsp garlic powder
• 1/8 tsp chili powder
• dash salt and pepper
• 2 flour tortillas (6 inches)
• 2/3 C shredded Monterey Jack cheese
• 2 Tbsp sliced ripe olives

1. In a small skillet, cook turkey and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, garlic powder, chili powder, salt and pepper. Remove from heat.
2. Place one tortilla in a 3-cup round baking dish coated with nonstick cooking spray. Top with half of the meat mixture and cheese; repeat layers. Sprinkle with olives. Bake, uncovered, at 350°F for 15-20 minutes or until heated through.

Robyn's notes: this was not exciting. It was fine, but neither of us was wild about it. Needs more chili powder maybe. I used extra onions because he was in the mood for more of them.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Curried Tofu Salad Sandwiches

• half package (10.5oz) firm or extra firm tofu
• 2 Tbsp chopped celery
• 1 Tbsp sliced green onions
• 2 Tbsp low-fat plain yogurt
• 1 Tbsp sweet pickle relish
• 1 tsp sweet honey mustard
• 1/4 tsp curry powder
• dash turmeric
• whole wheat pita breads
• spinach leaves
• 1 small tomato, sliced

1. Drain tofu if necessary; press between layers of paper towels to remove excess moisture. Place tofu in medium bowl; break up slightly with fork. Add celery and onions; mix well.
2. In medium bowl, combine yogurt, relish, mustard, curry powder and turmeric; blend well. Stir carefully into tofu mixture. Refrigerate at least 30 minutes to blend flavors.
3. Fill pita breads with spinach leaves, tomato slices, and tofu mixture.

Robyn's notes: This was quite easy and I was pleasantly surprised at how much he liked it, as this was his first foray into tofu. I had it in the fridge for a couple hours and it got a little watery and turned very yellow, but neither of those things were a problem.

Ingredient Info: Turmeric is used in some recipes as a substitute for expensive saffron. It is commonly used in curries and to provide colour (bright yellow). The turmeric plant, by the way, is thought to have many medicinal properties in Ayurvedic medicine.

Fruity Snack Mix

Notes: check yield, this is intended to be eaten as a snack for multiple days.  Time-intensive recipe

• 1 C peanut butter
• 1/2 C honey
• 1/2 C water
• 2 Tbsp butter
• 3 C rolled oats
• 1 (15.6oz) pkg cranberry quick bread and muffin mix
• 1 (6oz) pkg dried fruit bits
• 1/2 C shelled sunflower seeds

1. Heat oven to 250°F. In medium saucepan, combine peanut butter, honey, water and butter; mix well. Cook over medium heat until mixture comes to a boil, stirring frequently. Remove from heat.
2. In large bowl, combine oats and quick bread mix; mix well. Pour peanut butter mixture over oat mixture; mix well. Crumble and spread mixture in bottom of ungreased 15x10x1-inch baking pan. Mixture will be quite moist and crumbly.
3. Bake at 250°F for 1.5 to 1.75 hours or until deep golden brown and almost dry and crisp, stirring and breaking up pieces every 30 minutes.
4. Add fruit bits and sunflower seeds to oat mixture in oven; mix well. Turn oven off; leave pan in warm oven for 30 minutes.
5. Remove pan from oven. Stir mixture. Cool in pan 20 minutes or until completely cooled. (Mixture becomes crisp as it cools) Store in tightly covered container.

Yield 10 Cups

Robyn's notes: another snack mix for the road, this one mostly for him. Obviously this is a time-intensive recipe.

Microwave Mexi Snack Mix

Note: check yield, this is intended to be a snack eaten over multiple days.

• 3 C bite-size baked cheese crackers (Cheez-its)
• 2 C twisted butter-flavored pretzel sticks
• 1 C salted peanuts
• 1 Tbsp oil
• 2 Tbsp Old El Paso Taco Seasoning Mix (from 1.25oz pkg)

1. In 2.5 quart microwave-safe bowl, combine crackers, pretzel sticks and peanuts. Drizzle with oil; toss to coat. Sprinkle with taco seasoning mix; toss to coat.
2. Microwave on High for 4 minutes, stirring once halfway through cooking. Spread on waxed paper; cool 5 minutes before serving.

Yield 5-6 cups

Robyn's notes: easy, quick, some of the Cheez-its actually burned, but not many. We're going out of town for 4 days this weekend, and it's a road trip. Since I'm doing the driving (I like to drive, he generally doesn't), and I know that I'm one of those drivers who likes to snack, I'm bringing this for one of those snacks. I substituted Keebler Club Snack Sticks for pretzels because I can't eat pretzels. 

I made this a second time in July 2012, with some substitutions.  The box of Cheez-Its I had only had 2 Cups in it, so I used all of that, 1 Cup of salted peanuts, 1 Cup of Safeway Rice Pockets cereal (generic for Rice Chex), and since I'm not able to eat pretzels and couldn't find the Keebler Club Snack Sticks I used last time, I used 1 Cup of Keebler Club Minis Original flavour, each one broken in half.  Worked out fine (and is the photo above).  

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Hopping John Risotto

• 2 C water
• 3 C shredded cabbage
• 1 Tbsp olive oil
• 1/4 C chopped onions
• 1/3 C long-grain white rice
• 1/2 tsp dried thyme
• 1/2 tsp salt
• 1/4 tsp red pepper flakes
• 1 C cooked black eyed peas

1. In a 2-quart saucepan over high heat, bring the water to a boil. Carefully add the cabbage, bring the water back to a boil and cook for 5 minutes. Drain, saving the liquid.
2. Place the oil in a microwave safe 8"x8" baking dish. Microwave on high power for 1 minute. Stir in the onions and microwave on high for 2 minutes. Stir in the rice and microwave on high for 2 minutes.
3. Measure the reserved cabbage water. Stir 1 1/2 C of the water into the dish. Add the thyme, salt, and pepper flakes. Stir in the cabbage. Microwave on high for 8 minutes. Stir the mixture well and microwave on high for another 3 minutes.
4. Add the black-eyed peas and microwave on high for 3 to 4 minutes, or until the rice is just tender. Let stand for 5 minutes before serving.


Robyn's notes: very important=if doubling this recipe, the times are all different (in other words, don't). The recipe lists the option of using bacon drippings instead of olive oil, but I don't just randomly keep bacon drippings in a jar and this was a vegetarian day anyway.

Bachelor's Prize Chicken

• 2 bone-in chicken breast halves
• 1/2 C nonfat plain yogurt
• 2 Tbsp creamy peanut butter
• 1/8 tsp ground red pepper

1. Preheat the oven to 375°F. Line a baking pan with heavy foil. Remove the skin from the chicken.
2. In a small bowl, blend the yogurt, peanut butter and pepper until smooth. Dip the chicken in the mixture to coat evenly and arrange the pieces, rib side down, in a single layer on the prepared pan.
3. Bake on the top shelf of the oven for 35 to 45 minutes, or until the chicken is richly browned and the juices are clear when the breast is pierced with a fork. Serve hot or cold.


Robyn's notes: I only had boneless skinless chicken breasts in the house, so I substituted them. Very simple to make, served with rice and green peas. Made this again June 13, 2011. Used boneless, skinless chicken breasts again, and should have pounded them out a little bit.
*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Polish Cabbage & Mushrooms in Yogurt

• 2 tsp butter
• 1/4 C finely chopped onions
• 1 C finely chopped mushrooms
• 1 tsp minced garlic
• 1/2 tsp dried dill weed
• 1/4 tsp salt
• pepper to taste
• 4 C shredded cabbage
• 2/3 C water
• 1/2 C low-fat plain yogurt

1. Melt the butter in a heavy nonstick skillet over medium heat. Add the onions and cook, stirring often, for 3 minutes, or until they begin to brown. Stir in the mushrooms, garlic, dill, salt and pepper. Cover the skillet and cook the mixture for 2 to 3 minutes, or until the mushrooms begin to release their juices and look oily.
2. Add the cabbage and water, raise the heat to high and bring quickly to a boil. Then reduce the heat to low, cover the pan and cook the cabbage, stirring occasionally, for 10 to 15 minutes, or until it is just tender. If there is water remaining in the pan, remove the cover, raise the heat to high and cook the cabbage, stirring constantly, until most of the water has evaporated.
3. Remove the skillet from the heat and stir in the yogurt. Serve hot.


Robyn's notes: served over biscuits. I actually chose this recipe because I had a lot of plain organic yogurt left over from previous recipes, and if we can get through 3 more containers of it before January 31, 2008, I can get him a free subscription to Organic Gardening Magazine.

Enchilada Stuffed Shells

• 8 uncooked jumbo pasta shells
• 1/2 lb lean ground turkey
• 1 can (5oz) enchilada sauce
• 1/4 tsp dried minced onion
• 1/8 tsp dried basil
• 1/8 tsp dried oregano
• 1/8 tsp ground cumin
• 1/4 C fat-free refried beans
• 1/2 C shredded reduced-fat cheddar cheese

1. Cook pasta according to package directions; drain. In a nonstick skillet, cook turkey over medium heat until no longer pink; drain. Stir in enchilada sauce and seasonings; set aside.
2. Place a rounded teaspoonful of refried beans in each pasta shell, then fill with turkey mixture. Place in a baking dish coated with nonstick cooking spray.
3. Cover and bake at 350°F for 25 minutes. Uncover; sprinkle with cheese. Bake 5 minutes longer or until cheese is melted.

Robyn's notes: I made this dish in two halves. For my half, I used bean dip instead of refried beans (I can't have whole beans). For his half, I used chunky salsa instead of enchilada sauce. It was ok, not exciting.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Mixed Salad with Avocado Dressing

Avocado Dressing

• 1 C buttermilk
• 1/2 C fat-free plain yogurt
• 1 ripe avocado, peeled and sliced
• 2 green onions, chopped
• 1/4 C minced fresh parsley
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp dill weed
• 1/8 tsp pepper

1. In a food processor, combine all ingredients; cover and process until smooth. Serve over salad. Store in the refrigerator.
Yield 2 Cups

Mixed Salad

• baby spinach
• sliced cucumber
• cherry tomatoes
• chopped hard-boiled egg
• dried cranberries
• chow mein noodles
• sliced mushrooms

1. Combine salad ingredients, toss with dressing.

Robyn's notes: I used the blender instead of the food processor to mix the dressing. It was very easy and fast. The salad, of course, can be any salad ingredients you wish, this was just an example of what I used today. He liked it a lot.

Pita Pizzas

• 1/4 lb ground turkey
• 2 whole pita breads
• 1 can (8oz) fat-free refried beans
• 1/2 C chunky salsa
• 1/3 C shredded reduced-fat Mexican cheese blend
• 3 Tbsp fat-free sour cream
• 1 green onion, sliced

1. In a nonstick skillet, cook turkey over medium heat until no longer pink, drain. Place pitas on a baking sheet. Spread with refried beans; top with turkey, salsa and cheese.
2. Broil 4 inches from the heat for 3-5 minutes or until cheese is melted. Top with sour cream and onions.
 
Robyn's notes: this was really easy. It was listed in a cookbook for easy cooking for diabetics. Neither of us is diabetic, but it's good to watch sugar levels and fats and all the rest, so I like to look at the exchanges sometimes.

Brunswick Stew

• 2 C water
• 2 bone-in chicken thighs, skin removed
• 1 small onion, chopped
• 1/4 C diced fully cooked ham
• 1 can (14.5 oz) whole tomatoes, cut up
• 1 medium potato, peeled and cubed
• 1/3 C cream-style corn
• 1/3 C frozen lima beans
• 2 tsp Worcestershire sauce
• 4 drops hot sauce
• dash pepper
• dash cayenne pepper

1. In a large saucepan, combine the water, chicken, onion, and ham. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.
2. Remove chicken; cool slightly. Remove meat from bones; discard bones. Cut meat into bite-size pieces; return to the pan.
3. Add remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until potato is tender, stirring occasionally.


Robyn's notes: lots of notes on this one. We don't generally eat grocery store ham, so I left that out entirely (both of us have experienced raising hogs, so we know how much better it tastes). I used a 14.5oz can of diced tomatoes instead of cutting up the whole tomatoes, because I knew I'd be short on time. I didn't peel the potatoes because he prefers the skins left on. I didn't have hot sauce, so I left that out. Oh and I used boneless skinless chicken thighs and just simmered a little shorter. It was good but if I make it again I'll use chicken broth instead of water.

Brighton Beach Eggplant

• 12 oz eggplant
• 1/2 medium onion
• 1 tsp olive oil
• 1/2 large sweet red pepper
• 1 medium ripe tomato
• 2 cloves unpeeled garlic
• 2 Tbsp seedless raisins
• 2 Tbsp finely chopped fresh cilantro
• 1/2 tsp ground turmeric
• salt to taste
• ground red pepper to taste

1. Preheat the oven to 450°F. Cut the eggplant in half lengthwise. Brush the cut sides of the eggplant and onion with the oil. Arrange the eggplant and onion, cut side down, on a baking sheet. Add the sweet pepper, tomato and garlic.
2. Roast the vegetables on the top shelf of the oven for 30 minutes, or until they are tender. Transfer them to a chopping board to cool. Scrape out the pulp from the eggplant and discard the skin. Remove the skin from the tomato and pepper. Coarsely chop all the vegetables and place them in a medium mixing bowl.
3. Peel the garlic and put it through a garlic press; add it to the chopped vegetables. Stir in the raisins, cilantro, turmeric, salt and ground pepper. Mix well.
4. Cover and refrigerate for several hours or overnight to blend the flavors. Serve cold or at room temperature.

Robyn's notes: I served this stuffed in pita pockets. Didn't have any turmeric in the house, so I just left that out. Looked kinda gross (basically a mush of a bunch of stuff), but he liked it.

Black Eyed Pea Salad

• 1 C frozen black eyed peas
• 1 C fresh or frozen corn, thawed
• 2 Tbsp finely chopped red onion
• 4 1/2 tsp cider vinegar
• 1 tsp olive oil
• 1/2 tsp Dijon mustard
• 1/4 tsp sugar
• 1/4 tsp salt
• 1/4 tsp pepper

1. Cook peas according to package directions; drain. In a salad bowl, combine the peas, corn and onion.
2. In a small bowl, whisk the vinegar, oil, mustard, sugar, salt and pepper. Pour over vegetables and toss to coat. Serve warm or chilled.


Robyn's notes: I added tomato quarters to this just before serving, and he was really glad. Very easy, but cooking the peas takes some time.

Turkey Tetrazzini

• 2 oz uncooked spaghetti, broken in half
• 1 C cubed cooked turkey breast
• 2/3 C condensed cream of chicken soup, undiluted
• 1/2 C shredded cheddar cheese
• 1/3 C chopped onion
• 1 Tbsp diced pimientos
• 1 tsp Worcestershire sauce
• 1/8 tsp salt, optional
• 1 Tbsp grated Parmesan cheese

1. Cook spaghetti according to package directions; drain. Stir in the turkey, soup, cheese, onion, pimientos, Worcestershire sauce and salt if desired.
2. Transfer to a 1-qt baking dish coated with nonstick cooking spray. Sprinkle with Parmesan cheese. Bake, uncovered, at 350°F for 25-30 minutes or until bubbly.


Robyn's notes: I substituted whole wheat linguine for the spaghetti. This went quickly and both of us liked it. Served with Black Eyed Pea Salad.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Corn and Lima Bean Tossed Salad

• 1/3 C frozen baby lima beans
• 1 C water
• 1/2 C frozen corn
• 1 C chopped lettuce
• 1/4 C roasted sweet red peppers, drained and coarsely chopped
• 2 Tbsp chopped red onion
• 2 tsp lime juice
• 2 tsp olive oil
• 1 tsp minced fresh parsley
• 1/4 tsp salt
• 1/8 tsp pepper

1. In a small saucepan, bring lima beans and water to a boil. Reduce heat; cover and simmer for 5 minutes. Add corn; simmer 4-5 minutes longer or until vegetables are tender. Drain and cool.
2. In a small bowl, combine the lettuce, red peppers, onion and bean mixture. Refrigerate until chilled.
3. Just before serving, combine the lime juice, oil, parsley, salt and pepper. Drizzle over salad and toss to coat.

Robyn's notes: I substituted baby spinach for the lettuce, because lettuce has basically no nutritional value, just roughage, and therefore he doesn't really want to eat it.

Easy Burrito Roll-Ups

Note: This is a slow-cooker recipe, requires a full day.  My mom emailed me this recipe.  The yield is more than 2, but I don't know what it is officially. I halved it and we had at least one full serving left over.  I am providing the halved version. More notes follow the recipe.

• 1/2 of a 15oz can black beans, drained and rinsed (or a 7oz can if you can find one)
• 1 lb boneless skinless chicken thighs
• 1 Tbsp chopped chipotle chiles in adobo sauce (from 7oz can)
• 1 cloves garlic, minced
• 1/2 tsp ground cumin
• 1/2 C 'thick n chunky style' salsa
• 6 flour tortillas (10inch)

Toppings:

• 1/2 C sour cream
• 1 C shredded Mexican cheese blend
• 1/4 C sliced ripe olives
• 1/4 C chopped fresh cilantro

Optional (see notes below):

• chopped tomatoes
• guacamole

1. In a 3- to 4-quart slow cooker, layer beans, chicken thighs, garlic, chiles, cumin and salsa.
2. Cover; cook on Low setting 7 to 8 hours.
3. About 15 minutes before serving, heat oven to 350°F. Wrap tortillas in foil; heat in oven about 15 minutes or until warm. Meanwhile, place all topping ingredients in individual serving dishes.
4. Remove chicken from slow cooker; place on large plate. With fork or potato masher, mash beans slightly to thicken sauce. Shred chicken with 2 forks; return to slow cooker and mix with bean mixture to moisten.
5. Have guests place warm tortilla on serving plate, spoon about 1/2 C chicken mixture onto tortilla; top with desired toppings. Fold side of tortilla over filling.

Robyn's notes: I can't eat black beans, so in order to be sure I could eat this, I didn't mash the beans at all. He still liked it, and it meant I could eat it just fine. The "Optional" items are things that he suggested might be good toppings to go with. I didn't heat the tortillas in the oven, and since they're easy to heat in the microwave, that's probably what I'd do next time. This was easy, and it was good.  On December 17th, 2007, I made this again, at full-size, as my contribution to our Office Holiday Potluck.  It was well-received and was easy to take, as I did step 1 before leaving the house, then plugged the slow-cooker in when I arrived.  We were having our potluck around 2pm and I start work at 7am, so the timing was just right.  

Hong Kong Primavera w/ Spicy Peanut Sauce

• 3oz vermicelli or thin spaghetti
• 2 green onions, thinly sliced
• 1/4 C water
• 2 Tbsp creamy peanut butter
• 1 Tbsp reduced-sodium soy sauce
• 2 tsp rice vinegar
• 1 tsp sugar
• 1/2 tsp red pepper flakes
• 2 tsp sesame oil
• 2/3 C coarsely grated carrots
• 1/4 C frozen green peas
• 1 Tbsp minced fresh ginger
• 2 cloves garlic, crushed
• 4 C thinly sliced napa (Chinese) cabbage

1. Cook the vermicelli or spaghetti according to the directions on the package but without salt. Drain and toss with the green onions; keep warm.
2. While the pasta cooks, combine the water, peanut butter, soy sauce, vinegar and sugar in a blender container. Cover and process until smooth. Add the pepper flakes and set aside.
3. Place the oil in a heavy, 10" nonstick skillet; stir in the carrots, peas, ginger and garlic. Cook over medium-high heat, stirring constantly, for 1 minute, or until the cabbage is wilted. Add to the pasta and toss well. Serve hot, cold or at room temperature.

Robyn's notes: I used red wine vinegar, chunky peanut butter, and whole wheat fettucine because that's what I had in the house. I didn't have any red pepper flakes, so I sprinkled in some ground cayenne pepper. I didn't use the blender because I didn't want to wash it, so I whisked/stirred with a fork.

*** 3 Stars: Good. At least one of us liked this enough for me to make it again, but not often

Chipotle Apple Chicken Breasts

• 2 bacon strips, diced
• 1 small tart apple, peeled and coarsely chopped
• 2 Tbsp dried minced onion
• 2 Tbsp unsweetened applesauce
• 1/2 to 1 tsp chipotle peppers in adobo sauce, chopped
• 2 boneless, skinless chicken breast halves
• 2 tsp olice oil
• 1 tsp all-purpose flour
• 1/2 C unsweetened apple juice
• 1/4 tsp salt
• 1/8 tsp pepper

1. In a small skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels; drain, reserving 1 tsp drippings. In the drippings, saute apple until tender. Add the onion, applesauce, chipotle peppers and bacon; saute 2 minutes longer.
2. Cut a pocket in each chicken breast half; stuff with apple mixture. In a small skillet, brown chicken in oil on both sides. Transfer to an ungreased 8-in square baking dish. Bake, uncovered, at 425°F for 12-15 minutes or until chicken juices run clear.
3. Meanwhile, add the flour, apple juice, salt and pepper to the skillet; stir to loosen browned bits. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with chicken.


Robyn's notes: He really liked this, but I thought it didn't have much flavor. It might be that I stuffed the two breast halves differently or that I didn't give myself enough sauce. I used turkey bacon and I served it over enriched brown rice.

** 2 Stars: Acceptable. At least one of us liked this enough for me to make it again, if I make changes

Black Bean Pesto

• 1/2 C homemade or bottled salsa
• 2-3 fresh cilantro springs (optional)
• 3/4 C canned black beans, rinsed and drained

1. Place the salsa, then the cilantro and then the beans in a blender. Process on medium-high speed until the pesto is smooth; stop the motor as necessary to scrape down the sides of the container.
2. Serve immediately or place in the refrigerator for an hour to blend the flavors.


Robyn's notes: I used bottled salsa and dried cilantro. Served as a dipping sauce for broccoli.