Recipe One:
Asian Tofu Salad
This is the first recipe, mainly because it includes tofu, a huge part of a vegetarian's diet usually. It has the texture of meat and can easily replace it but it is still healthy.
4 Servings
Active Time: 25 Minutes
Total Time: 25 Minutes
Ingredients
2 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
1 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped
Preparation
1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.
2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.
3. Toss greens, carrots and cucumber with remaining dressing. Serve immediately, topped with the warm tofu.
Tips
Make Ahead Tip: The dressing (Step 1) will keep, covered, in the refrigerator for up to 2 days. Whisk just before using.
Nutrition
Per serving: 236 calories; 16 g fat (2 g sat, 8 g mono); 0 mg cholesterol, 16 g carbohydrates; 4 g added sugars; 11 g protein; 5 g fibre; 454 mg sodium; 749 mg potassium
Nutrition Bonus: Vitamin A (180% daily value), Folate (41% dv), Vitamin C (38% dv), Calcium (29%).
Carbohydrate Servings: 1 1/2
Reviews
"This salad is delicious! The tofu added a nice touch to it. We will definitely make this again!"
"My mom and I made this together and it not only smells delicious but is packed with flavor. We divided up the salad up into 4 containers for easy serving. I'm trying this for my family."
Recipe Two:
Barbecue Portobello Quesadillas
4 Servings
Active Time: 45 Minutes
Total Time: 45 Minutes
Ingredients
1/2 cup prepared barbecue sauce
1 tablespoon tomato paste
1 tablespoon cider vinegar
1 chipotle chile in adobo sauce, (see note), minced, or 1/4 teaspoon ground chipotle pepper
1 tablespoon plus 2 teaspoons canola oil, divided
1 pound portobello mushroom caps, (about 5 medium), gills removed, diced
1 medium onion, finely diced
4 8- to 10-inch whole-wheat tortillas
3/4 cup shredded Monterey Jack cheese
Preperation
1. Combine barbecue sauce, tomato paste, vinegar and chipotle in a medium bowl.
2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms and cook, stirring occasionally, for 5 minutes. Add onion and cook, stirring, until the onion and mushrooms are beginning to brown, 5 to 7 minutes. Transfer the vegetables to the bowl with the barbecue sauce; stir to combine. Wipe out the pan.
3. Place tortillas on a work surface. Spread 3 tablespoons cheese on half of each tortilla and top with one-fourth (about 1/2 cup) of the filling. Fold tortillas in half, pressing gently to flatten.
4. Heat 1 teaspoon oil in the pan over medium heat. Add 2 quesadillas and cook, turning once, until golden on both sides, 3 to 4 minutes total. Transfer to a cutting board and tent with foil to keep warm. Repeat with the remaining 1 teaspoon oil and quesadillas. Cut each quesadilla into wedges and serve.
Tips and Notes
Ingredient Note: Chipotle chiles in adobo sauce are smoked jalapenos packed in a flavourful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they'll keep up to 2 weeks in the refrigerator or 6 months in the freezer. Ground chipotle, made from dried smoked jalapenos, can be found in the specialty-spice section of most supermarkets.
Nutrition
Per serving: 311 calories; 13 g fat (5 g sat, 6 g mono); 19 mg cholesterol; 43 g carbohydrates; 11 g protein; 5 g fibre; 710 mg sodium; 771 mg potassium.
Nutrition Bonus: Potassium (22% daily value), Calcium (19% dv)
Carbohydrate Servings: 2 1/2
Reviews
"This is a really good, easy, and quick meal. You do not miss the meat at all. It is rather rich though so in the future I would serve with a slaw. Will definitely make again"
"Great Alternative to Pulled Pork!
I tried this for the first time today and it was DELICIOUS. My meat-loving husband (who is from the South and loves BBQ) was very impressed. I would definitely make them again. No criticisms except that the filling yields more than the recipe says, so I actually made more quesadillas than what was called for. I used the chipotle pepper in adobo sauce, and to me it gave just the right amount of heat, but my son thought it was TOO SPICY. So, if you have kids, you may not want to put as much pepper in there. The few things I did differently than the recipe: The store was out of whole-wheat tortillas, so I just used regular ones and they were great. Also, instead of folding each tortilla in half, I just made whole, round quesadillas using two tortillas, like you would see in a restaurant. If your mushrooms are fresh and good, I don't see any reason to remove the gills. My husband cut them up, removing the tough stems, but he did not remove the gills. Thinly sliced, the mushrooms cooked down fine. Also, because we didn't remove more of the mushroom, the amount of sauce was perfect (not too much as some commenters posted).
Pros: Low-cal, tasty, filling"
Recipe Three:
Bean Bolognese
This last one is to go with the squash noodles I blogged about last week. Those are a great vegetarian option and this sauce will go perfectly.
4 servings, about 3/4 cup sauce each
Active Time: 40 Minutes
Total Time: 40 Minutes
Ingredients
2 tablespoons extra-virgin olive oil
1 small onion, chopped
1/2 cup chopped carrot
1/4 cup chopped celery
1/2 teaspoon salt
4 cloves garlic, chopped
1 bay leaf
1/2 cup white wine
1 14-ounce can diced tomatoes
1/4 cup chopped fresh parsley, divided
8 ounces whole-wheat fettuccine (or squash noodles)
1/2 cup freshly grated Parmesan cheese
Preparation
1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.
Tips and Notes
Nutrition
Nutrition Bonus: Vitamin A (70% daily value), Vitamin C (25% dv), Magnesium (24% dv), Calcium (20% dv).
Carbohydrate Servings: 3 1/2
Reviews
I made this this week, subbing in cannellini beans I'd cooked myself and homemade vegetable stock for the wine. It's was very good. I've linked it in my "What We Ate" blog this week so my readers can enjoy it too.
Pros: Inexpensive, flavourful, easy to make"
"No overwhelming flavors here - just the right blend for a great weekday dish for your family! I felt good about making this for my family because its nutrient rich with veggies, beans and beans. I paired it with arugula salad and roma tomatoes as well as a sour dough roll. Will definitely make this again!"
I hope you enjoy these recipes! Also, I want everyone to remember just because you eat meat doesn't mean you can't try something like one of these. They are still just as delicious and just a bit different!
Stay tuned for Kurtis' blog tomorrow and as always, if you have any questions or comments leave them below and we will get back to you!
--Robyn
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