Monthly Archives: August 2012

Grilled Tofu and Baby Bok Choy over Rice

by
I am going to make my blog short and sweet this week. After a week of unpacking and more unpacking, I am relaxing in beautiful Napa, California this weekend. Lest you think I am vacationing, let me assure you that it is not exactly that. As many of you know, I venture down here every other month to help my uncle with my 92 year-old grandmother. So a vacation it is not, but it is definitely an escape from the stress back home. See you next week!
Recipe of the Week

Grilled Tofu and Baby Bok Choy over Rice Ingredients:

  • 1 cup brown rice
  • 2 cups water
  • 1/4 cup blanched, slivered almonds

Tofu:

  • 1 – 15 oz. block firm or extra firm tofu, cut into 4 pieces approximately 3/4″ thick
  • 1 tbsp olive oil
  • 1/2 tsp curry powder
  • 1/2 tsp ground cumin
  • freshly ground black pepper
  • pinch of coarse sea salt

Baby Bok Choy:

  • 2 heads of baby bok choy, tops trimmed and cut in half lengthwise
  • 1 tbsp olive oil
  • juice of 2 limes
  • 1 clove garlic, minced
  • freshly ground black pepper
  • pinch of coarse sea salt

Directions: Preheat your grill and coat with nonstick cooking spray. Bring water to a boil in a medium pot, add the rice, cover, reduce to a simmer and cook according to package directions. Heat a small saute pan over medium heat. Add the almonds and toast, turning frequently, until the nuts are golden brown. Remove from heat and let cool. Whisk together the olive oil, curry powder, cumin, pepper and salt then brush the pieces of tofu until they are covered. Set aside. Whisk together the olive oil, lime juice, garlic, pepper and salt. Toss with the baby bok choy until covered. Grill the tofu and bok choy about 3 minutes on each side. Baste the bok choy with the left over liquid while it is cooking. Serve in a bowl with the rice topped by the tofu, bok choy and 1 tbsp of the almonds. Serving Size: Makes 4 servings Nutritional Information: Calories 381.7, Total Fat 16.4g, Cholesterol 0.0mg, Sodium 148.0mg, Total Carbs 45.2g, Dietary Fiber 7.2g, Protein 17.9g

 
 

Buffalo Style Turkey Burgers and Southwestern Roasted Potato Salad

by
What a week it’s been!
This past weekend, I moved — again — after being served notice that the place I had just moved into in March had been sold. The complicating factor to this move, though, is my garden, a paradise of fruitful vegetables that are just starting to produce. So what did I do? I decided to take it with me.
Sunday morning, a group of dedicated friends and family gathered at my old house and we began to gently but furiously dig out each and every plant, plop it in a pot, load it into the back of a truck, drive to the new house (only a couple miles away), and plant the precious bounty into its new home. We were quite the sight, parading down a very trendy Portland street with 7 foot tall stalks of corn, bushy tomatoes, and zucchini plants as wide as my kitchen table streaming from the back of the trucks and cars.
But we did it. So now I water and trim back the dead leaves and hope that all of that work will bear some fruit. For this is nothing better than a home-grown tomato, fresh from the garden.
Recipes of the Week


Buffalo Style Turkey Burgers

Ingredients:

  • 1 lb. lean ground turkey
  • 2 stalks celery, minced
  • 2 carrots, shredded
  • 1/4 cup Frank’s Red Hot Buffalo Sauce
  • 2 tbsp panko bread crumbs

Directions:
Combine all ingredients in a medium mixing bowl until well combined. Cover and refrigerate for 1 hour to allow the mixture to firm up. Form into 6 patties of equal size. Grill on a propane grill on low for 3-4 minutes on each side or until cooked through. Serve on a low-calorie bun with arugula and 1 tbsp of reduced-fat blue cheese dressing (not included in the nutritional breakdown).

Tips:
Pay close attention to the nutritional labels on hamburger buns as some brands have more than 300 calories in just one bun. Generally, the bigger bun, the higher the calorie count. For a really low-cal alternative, try using a sandwich thin or, my favorite for this recipe, a whole wheat sourdough roll.

Serving Size: Makes 6 burger patties
Nutritional Information: Calories 124.4, Total Fat 5.4g, Cholesterol 66.6mg, Sodium 361.5mg, Total Carbs 4.0g, Dietary Fiber 0.8g, Protein 16.4g
Southwestern Roasted Potato Salad

Ingredients:

  • 1 lb. baby red potatoes, diced
  • 1 poblano pepper
  • 2 red chile peppers
  • 1 whole ear fresh corn, husked
  • 1 cup cherry tomatoes, halved
  • 1/3 cup chopped fresh cilantro
  • 3 tbsp extra virgin olive oil
  • 2 tbsp white wine vinegar
  • 2 tsp dijon mustard
  • 1 tsp honey
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp celery seed

Directions:
Preheat oven to 425. Toss the potatoes with 1 tbsp of the olive oil. Spread in a single layer on a baking sheet lightly sprayed with non-stick olive oil cooking spray. In the space remaining on the sheet, lay out the peppers and ear of corn. Bake for 30 minutes, turning the potatoes, peppers and ear of corn half way through.

Remove from the oven and immediately plunge the peppers into an ice bath to cool. Once cooled, peel off the skin, gently slice open, and remove the seeds and stems from the peppers. Dice and add to a mixing bowl. Cut the corn from the ear and add to the bowl then mix in the cooled potatoes, tomatoes and cilantro.

In a small bowl, whisk together the remaining 2 tbsp of olive oil, vinegar, mustard, honey, cumin, coriander and celery seed. Toss with the potato mixture then refrigerate for 20-30 minutes before serving.

Serving Size: Makes 4 servings about 3/4 cup each

Nutritional Information: Calories 223.6, Total Fat 11.1g, Cholesterol 0.0mg, Sodium 69.5, Total Carbs 29.3g, Dietary Fiber 2.9g, Protein 3.8g
 
 

BBQ Chicken Salad

by

Ugh.

This word has made a permanent place in my vocabulary this week. You see, I am moving again which entails all the endless sorting and packing and arranging.  Let me repeat.

Ugh.

After having moved into my current house at the end of March earlier this year, just under 2 weeks ago I received notice that the owner had sold the house and I have 30 days to vacate. The good news is that I have found a lovely new place. The bad news is I have to move. Again.

Ugh.

Now I am in a packing frenzy, having only a week to prep for this move. And of course trying to enlist assistance from my generous friends, changing utilities, arranging for installs for my satellite and internet. The list goes on.

My usual weekday experiments in the kitchen have, for the most part, been replaced by quickie, sure-bet dishes in my repertoire. But don’t worry, I have many of these gems ready to pull out and share with you. So for now, I’m going to get busy packing and I’ll see you on my new set very soon!

Recipe of the Week

 

Barbecue Chicken Salad

Ingredients

 

  • 1 lb. boneless skinless chicken breast tenderloins
  • 1/4 cup barbecue sauce (I used Podnah’s Pit Barbecue Sauce)
  • 5 cups chopped leaf lettuce
  • 1 can reduced sodium black beans, drained and rinsed under cold water for 1 minute
  • 1 medium red bell pepper, chopped
  • 1 cup cherry tomatoes, halved
  • 1 medium ear of corn, husked
  • 1 small avocado, diced
  • 1/3 cup low-fat ranch dressing
  • 1/3 cup loosely packed cilantro leaves
  • 1 medium tomatillo, cut into quarters
  • 1 jalapeno pepper, seeded and coarsely chopped

Directions
Combine the chicken breast with the barbecue sauce and toss until the chicken is well coated. Grill on a propane grill about 3 minutes on each side or until cooked through. While you are grilling the chicken, also grill the corn, turning occasionally.

In a salad bowl, layer the lettuce then the black beans, bell pepper, and tomatoes. Cut the kernels from the grilled ear of corn and add to the salad. Finally add the avocado.

Combine the ranch dressing, cilantro, tomatillo and jalapeno in a food processor and pulse until well blended. Drizzle over the salad and serve.

Serving Size: Makes 4 servings

Nutritional Information: Calories 372, Total Fat 2.7g, Cholesterol 3.3mg, Sodium 510.5mg, Total Carbs 30.0g, Dietary Fiber 6.9g, Protein 35.7g