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Recipes Section
Every month we try to inspire, entice or maybe just educate you on different healthy ways to prepare foods. This month we have included a selection of Vegetarian Recipes. So for all you folks that don’t eat meats for your protein enjoy these new recipes. And for the meat lovers among us, this month you can explore and try something a little different. Why not! Let us know how the recipes turn out for you. Enjoy!
Hazelnut-Crusted Tofu
By Diabetes Forcast
1 lb extra-firm lite tofu, drained
3 tbsp all-purpose flour
¼ tsp black pepper
1/3 cup hazelnuts
½ cup Italian-style bread crumbs
2 Tbsp Parmesan cheese
½ tsp dried oregano
½ tsp dried thyme
¼ tsp cayenne pepper
¾ cup egg substitute
2 Tbsp canola oil
1 cup prepared marinara sauce
1. Press the tofu: Wrap the block of tofu in three layers of paper towels. Set on a plate. Put another plate on top of the paper towels, set a heavy weight (such as a pot or heavy book) on top of that. Let the tofu drain for 2 hours, and set in the refrig until ready to use.
2. Slice the tofu into 8 even slices. In a plastic bag, combine the flour and black pepper.
3. Place one piece of tofu at a time into the bag, and gently shake to coat each piece very lightly with the flour. Remove the tofu from the bag, and set on a plate to rest a few minutes.
4. In a blender or food processor, process the hazelnuts until they resemble crumbs. In a medium bowl, combine the hazelnuts, bread crumbs, Parmesan cheese, oregano, thyme, and cayenne pepper. Set aside.
5. Place the egg substitute in another medium bowl.
6. Dredge the tofu in the egg substitute, allowing excess egg substitute to drip into the bowl. Dredge the tofu in the hazelnut crumb mixture, coating both sides. Place all tofu on a plate.
7. Heat the canola oil in a large nonstick skillet over medium heat. Add the tofu, taking care not to crowd the pieces. Saute’ on both sides for a total of 6 to 8 minutes, or until the tofu is golden brown.
8. Serve topped with marinara sauce.
Calories per 2 pcs: 330, Calories from fat: 155, Total Fat: 17g, Sat Fat: 2.2g, Trans Fat: 0g, Cholesterol: 5mg, Sodium: 690mg*** (high), Total Carb: 27g, Dietary Fiber: 3g, Sugars: 7g, Protein: 19g
Fresh Herb and Cheese Frittata
By Fitness Magazine
2 cups fresh baby spinach
½ cup basil leaves
½ cup parsley leaves
¼ cup chives, roughly chopped
11/2 tbsp fresh tarragon
2 garlic cloves, roughly chopped
½ tsp kosher salt
2 tbsp reduced-fat milk
2 tbsp plus 1 tsp extra-virgin olive oil
6 large eggs
½ cup grated Manchego
¼ tsp freshly ground black pepper
1. Preheat the broiler and position an oven rack 4 inches from the heat.
2. In a food processor, combine the spinach, herbs, garlic and salt. Add the milk and 2 tbsp of the oil. Pulse until the mixture forms a pestolike paste.
3. In a bowl, whisk together the eggs. Whisk in spinach mixture, ¼ cup of the Manchego and the black pepper.
4. Heat remaining oil in a 10-inch ovenproof skillet over medium-low heat. Pour in egg mixture and cook, without stirring, until the frittata sets around the edges, about 5 minutes. Sprinkle with remaining Manchego.
5. Transfer the pan to the oven and broil 1 to 2 minutes until golden and firm to the touch. Slice and serve.
Calories: 243, Protein: 14g, Carbs: 5g, Total fat: 19g, Saturated Fat: 5.9g, Fiber: 1g
Ways to cook TOFU:
Woman’s Health Author Maribeth Abrams TOFU 1-2-3
IN A SCRAMBLE: Saute crumbled extra-firm tofu with chopped onion, mushrooms, bell peppers, and turmeric.
OVER RICE: Cut extra-firm tofu into ½ inch slices, spread with Dijon mustard, dip in panko bread crumbs. Spritz with cooking spray and bake for 20 minutes at 350*F.
AS A PIE: Combine 2 tbsp each water and cornstarch; stir in 1 pkg Nasoya Dark Chocolate Style Creations. Pour into a prepared crust and bake for 45 minutes at 325*F. Let cool; refrigerate for 2 hours.
“Creamy” Italian Salad Dressing
By Diabetes Forcast
12 oz. soft silken tofu, drained
21/2 tbsp red wine vinegar
2 tbsp olive oil
1 tsp dried oregano
1 tsp dried basil
1 tsp garlic powder
½ tsp onion powder
½ tsp sugar
½ tsp sea salt
¼ tsp fresh-ground black pepper
¼ tsp crushed red pepper flakes
Combine all ingredients in a blender or food processor, and blend until smooth. Cover, and refrig for 2 hours to meld the flavors.
Calories per 2 tbsp: 40, Total Fat: 3g, Sat Fat: 0.4g, Tran Fat: 0g, Cholesterol: 0mg, Sodium: 100mg, Carbs: 1g, Protein: 1 g
Easy Chocolate Pudding
By Diabetes Forcast
12 oz soft silken tofu, drained
¼ cup Splenda Sugar Blend
2 tbsp unsweetened cocoa (Ghirardelli)
2 tsp pure vanilla extract
3 tsp grated dark chocolate
Process all the ingredients, except the grated dark chocolate, together in a blender until smooth. Pour into individual dessert dishes, cover, and refrig for several hours until thick. Sprinkle each serving with grated dark chocolate.
Calories per ½ cup: 150, Total Fat: 4g, Sat Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 5mg, Total Carbs: 22g, Protein: 6g |
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