SRC: Kung Pao Tofu

February 27, 2012 by · 38 Comments

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I had a first this weekend.

I went Cincinnati to visit Mary, one of my best gal pals from college. I’ve heard a lot about many of her closest friends, so it was great to finally put faces with the names. We were at a wine and cheese party enjoying ourselves when one of Mary’s friends told me she discovered my blog on Pinterest (!!!).

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Apparently, when she clicked on the recipe and it took her to my blog, she recognized my photo as one of Mary’s friends. We proceeded to pow-wow with Mary and I think they are coming up sometime this spring to stay a weekend and eat delicious, healthy food. :-D

So that was a fun first — being “recognized” online. But today brings with it another first — my first round in The Secret Recipe Club! The SRC is a group of bloggers who are randomly assigned one another’s blogs, choose a recipe from their assigned blog to make, and then blog all about it. I can’t think of a better way to get to know other bloggers and try recipes others drool over.

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For this month’s SRC, I was assigned Nora’s blog, Natural Noshing. I knew right away, good things were to come. Nora follows a gluten-free and refined sugar-free diet for health reasons. While it was hard to choose a recipe, there was something about this Kung Pao Tofu that kept catching my eye in her recipe index.

Tofu is a blank slate and an affordable, complete protein. It was no surprise to me that the tofu soaked up the rich, deep flavors of soy sauce, seasoned rice vinegar, ginger, garlic, and crushed red pepper. The peanuts added a fun crunch and the green onions added that pop of color and added flavor.

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What I think I loved most about this recipe was how quickly it came together. Even though the tofu bakes for 30 minutes (and you could do this ahead of time, by the way), you can do all the prep during this time. From start to finish, this is a 35 minute meal.

Healthy, vegetarian take-out for under 300 calories and less than 550 milligrams of sodium? Oh…yes. Thanks, Nora!

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Kung Pao Tofu slightly adapted from Natural Noshing

12 oz extra firm tofu, drained and cubed
1/3 cup roasted peanuts
1 Tbsp coconut oil
1/2 tsp crushed red pepper flakes, or more to taste
1 red bell pepper, sliced into strips
1 cup mushrooms, sliced
2-3 green onions, sliced and divided
1 Tbsp seasoned rice vinegar
2 Tbsp gluten free soy sauce
2 garlic cloves, minced
1 inch piece fresh ginger, grated

Directions:

Preheat oven to 425 F. Line a baking sheet with tin foil and spray with non-stick cooking spray. Arrange tofu on the baking sheet and lightly mist with oil. Bake for 30 minutes, turning the cubes after 15 minutes.

Heat coconut oil in a wok over medium-high heat. Add peanuts and red pepper flakes and cook for 2-3 minutes, stirring frequently. Add tofu and stir.

Add bell pepper and mushrooms and cook another 1 -2 minutes.

Add half of the green onions, vinegar, soy sauce, garlic, and ginger. Reduce heat and allow sauce to thicken for 2-3 minutes. Serve over cooked brown rice, if desired, and top with remaining green onions.

Yield: 3 servings (about 1 1/4 cup each)

Nutrition Information (per serving): 268 calories; 16 g. fat; 0 mg. cholesterol; 532 mg. sodium; 11.3 g. carbohydrate; 4.7 g. fiber; 16.7 g. protein

Result: Salty, spicy, and slightly sweet…this meal is packed with flavor. If you’re new to tofu or hoping to change opinions on tofu, this would be a great recipe to try out. This can be served over brown rice, quinoa, or even a bed of lettuce. This is a bit on the spicy side, so adjust the crushed red pepper to taste. A great, quick, vegan and gluten-free meal. Enjoy!

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Be sure to check out the other great SRC reveals and have a super week!

Be well,

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Filed Under: 300 calories or less, carb-controlled, fruits and vegetables, gluten-free, guilt-free, low-carb, quick meals, recipe, Secret Recipe Club, sodium, spicy, Uncategorized, vegan, vegetarian ·

Spicy Blue Cheese and Tomato Soup

February 24, 2012 by · 18 Comments

spicytomatobluecheesesoup1When I was in middle school school, Alanis Morissette was really, really cool. And I must admit, Jagged Little Pill was one great album that still gets played sometimes on long car trips.

In the song Ironic, the lyrics were all too fitting for my yesterday’s lunch ordeal:

It’s like ten-thousand spoons when all you need is a knife.

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I took this soup for lunch yesterday, and there was no spoon around…and I had forgotten to bring one from home. There were knives and forks, but no spoons. It’ll be the last time I make that mistake again…hopefully. A lunch of hummus, celery, and Greek yogurt somehow didn’t cut it.

Thanks to another recipe swap, I was pushed outside of my comfort zone and fell in love with another new recipe. A soup recipe..that was supposed to be lunch yesterday. A soup recipe with a traditional tomato base, flavorful red onion, heat from sriracha, and tang from rich blue cheese.

spicytomatobluecheesesoup3Once again, Mr. Prevention missed out on this one. But between the leftovers and my uneaten lunch from yesterday, he’ll be sure to get a serving.

When I was describing the soup to Mr. Prevention, he was much more certain than I that it would be good. Admittedly, I was skeptical and admittedly, I was (once again!) very wrong. This blend of flavors has depth and a definite wow-factor!

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Spicy Blue Cheese and Tomato Soup adapted from Chef Michael Symon’s, recommended by Around the Table: Loving Food in RI and Beyond…

1 Tbsp extra-virgin olive oil
1 medium red onion, finely chopped
pinch of Kosher salt
4 cloves garlic, minced
28 oz can crushed tomatoes (no added salt)
1 1/2 cups low-sodium vegetable or chicken broth
1 cup whole milk
2 Tbsp sriracha sauce
1 Tbsp fresh oregano leaves, chopped
1/2 cup (2 oz) blue cheese

Directions:

Heat the olive oil in a 4-quart pot over medium heat. When the oil is hot, add the onion and salt and sweat for 2 minutes. Add the garlic and continue to sweat for 2 more minutes.

Add the tomato and stock and bring to a simmer. Add the milk, sriracha sauce, and oregano and simmer for 10 to 15 minutes.

Add the blue cheese and blend soup in a blender or by using an immersion blender (you can also omit this step for a slightly chunky soup). Serve with additional sriracha and blue cheese, if desired.

Yield: 4 servings (about 1 1/3 cups each)

Nutrition Information (per serving): 196 calories; 9.5 g. fat; 18 mg. cholesterol; 583 mg. sodium; 18 g. carbohydrate; 2.8 g. fiber; 9.8 g. protein

Result: Tangy – between the sriracha, onion, and blue cheese, this soup is surely not short on flavor! This soup comes together in about 20 minutes and is very unique. I absolutely loved the blending of the various flavors…it just worked!

Workout then work. I’m looking forward happy hour with my business partner already! :-D

TGIF,

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Filed Under: 200 calories or less, exercise, fruits and vegetables, gluten-free, one-pot meal, quick meals, recipe, reduced-calorie, spicy, vegetarian ·

Love Your Heart: Light Fettuccine Alfredo

February 22, 2012 by · 40 Comments

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Another week in February and another recipe you can make to love your heart…and what you eat! Because really and truly, you should love what you eat. Perhaps you will love one of these recipes, too:

Today’s recipe isn’t the absolute lowest in calories or fat, but it’s a perfect example of a much scaled down version of one of America’s favorite guilty pleasures: Fettuccine Alfredo. Loving your heart doesn’t mean having to sacrifice taste…or your favorite foods.

Making a lighter version at home, however, can save you nearly a day’s worth of fat, two day’s worth of saturated fat, and whole lot of calories. That is certainly something for your heart to love!

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You can love what you eat and still feel good about it, too? Indeed!

If that’s not convincing enough, how about a recipe that takes less than 30 minutes from start-to-finish? Yes, even for the novice at-home chef. This recipe, it’s calling your name. It may even be saying, “I’m better Olive Garden…no, really. And way better for you, too!”

So true. So true.

fettuccinealfredo2Here’s a run down on a few heart-healthy tips you can apply to your at-home cooking.

  1. Butter vs. margarine. Choose butter (unsalted). Margarine is hydrogenated vegetable oil, or in other words, a liquid vegetable oil turned into a solid. This process is possible through hydrogenation which add trans fat to foods. Trans fat is doubly dangerous to the heart because it not only raises “bad” LDL cholesterol, but it also lowers “good” HDL cholesterol. Limiting or omitting trans fats is one of the best things you can change in your diet to keep your heart healthy.
  2. Low-fat dairy. Choosing low-fat dairy products, such as milk, helps to decrease saturated fat in the diet. Similar to trans fats, saturated fat can cause an unfavorable rise in LDL cholesterol levels. With all milk being fortified with vitamins A and D, there’s no reason not to choose a low-fat variety.
  3. Be weary of fat-free foods. While low-fat options generally offer up a lighter version of its full-fat counterpart, fat-free products are often high in salt and sugar to help improve flavor and make products more palatable. Be sure to compare products for not only calories and fat, but also for sodium, sugar, and a plethora of other additives and preservatives that are used in food manufacturing.
  4. Remember to control portions. Though lightened up versions of your favorite foods are preferred, over-eating is never recommended. Keeping your heart healthy can be as simple as controlling intake to avoid over-consumption of fats and calories. Pair your meals with a healthy vegetable side to increase volume, add nutrition, and keep calorie counts in check.

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I paired my Lighter Fettuccine Alfredo with a garden salad dressed in extra-virgin olive oil and balsamic vinegar. My dinner came in right at 500 calories and offered up a balanced meal with added fiber and nutrition.

My only regret was that Mr. Prevention wasn’t at home to enjoy this meal with me. I will have to make it again soon…it was WAY too good and WAY too easy not to!
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Light Fettuccine Alfredo adapted from Cooking Light and That Skinny Chick Can Bake

1 Tbsp unsalted butter
2 garlic cloves, minced
1 Tbsp all-purpose flour
1 1/3 cups 1% low-fat milk
3/4 cup (3 oz) Parmesan cheese, finely shredded
2 oz 1/3 less-fat cream cheese
1/4 tsp salt
8 oz dry fettuccine
2 tsp flat leaf parsley, chopped
Freshly ground black pepper, to taste

Directions:

Boil 3-4 quarts of water in a large pot. Add fettuccine and cool until al dente.

Meanwhile, melt butter in a saucepan over medium heat. Add garlic and cook just till fragrant, about 30 seconds, stirring frequently. Whisk in flour, then gradually whisk in milk, stirring constantly till mixture thickens, about 3-4 minutes. Add the Parmesan, cream cheese, and salt, stirring till cheese melts.

Add hot, drained pasta and toss to distribute. Serve with a sprinkle of the parsley and black pepper, if desired.

Yield: 4 servings (1 heaping cup each).

Nutrition Information (per serving): 388 calories; 13.5 g. fat; 32 mg. cholesterol; 379 mg. sodium; 2 g. fiber; 17.8 g. protein

Result: Low-fat dairy and high quality Parmesan couldn’t have come up with anything better – truly wonderful. Creamy and rich…you won’t believe for a second that this is a lightened up version. But put away the gobs of butter, and all that heavy cream…you won’t be needing it! Enjoy!

Be sure to head on over to Lauren’s blog, Healthy Food for Living, for your chance to win a copy of The Vegan Slow Cooker and wild salmon from Pure Alaska Salmon!

Be well,

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Filed Under: 400 calories or less, heart health, kid-friendly, quick meals, recipe, reduced-calorie, saturated fat, sodium, vegetarian, vitamins ·