Stir-Fried Tofu with Mushrooms, Red Pepper and Bok Choy

https://www.washingtonpost.com/pb/recipes/stir-fried-tofu-mushrooms-red-pepper-and-bok-choy/15284/

Goran Kosanovic for The Washington Post

WEEKNIGHT VEGETARIAN MAY 16, 2016

2023 update - wanted to prepare tofu while I was roasting green beans with cauliflower and shallots.  So I used this marinade, cut the tofu horizontally, then each 1/2 into 3 rectangles, drizzled ~1/2 the marinade over it and baked for ~15 minutes at 400 and it was great.  No cornstarch needed.

 

Maybe because we were preparing two dishes at the same time, this one seemed to take a lot of effort.  The marinade tasted very good when drizzled over the tofu.  It may need to be doubled to add enough taste to the whole veggie dish.  Might be worth looking for Twin Oaks brand, or other that is not packed in water.  Also need to figure out how to cook the tofu without it sticking to the pan despite lots of oil.  Probably need to leave out or limit the corn starch.

This bright-tasting dish comes together in a flash. Marinating, coating and frying the tofu separately adds flavor and texture.

If you buy tofu that is not packed in water, such as Twin Oaks brand, you can skip the pressing step.

Make Ahead: If using tofu packed in water, you'll need to press it for about 20 minutes. The tofu then marinates for about 30 minutes or up to overnight.

SERVINGS:

Tested size: 4 servings

INGREDIENTS

12 ounces firm tofu
2 tablespoons low-sodium soy sauce
2 tablespoons unseasoned rice vinegar
1 tablespoon honey
2 teaspoons toasted sesame oil
1 teaspoon hot chili sauce, such as Sriracha, gochujang or Chinese chili paste with garlic
2 tablespoons cornstarch
3 tablespoons canola, peanut or avocado oil
1 large red bell pepper, seeded and cut into 1/2-inch pieces (about 1 cup)
8 ounces oyster mushrooms, including stems, cut into 1/2-inch pieces
1 clove garlic, grated
1/2 teaspoon peeled, grated fresh ginger root
2 heads baby bok choy, trimmed and cut crosswise into 1/2-inch pieces
2 tablespoons thinly sliced scallions, cut on the diagonal

DIRECTIONS

Stand the block of tofu on one end and cut it into two equal slabs. Wrap the tofu in paper towels, set it on a plate and place another plate on top. Place a large can of tomatoes or other heavy object on the top plate (to press the tofu). Let it stand for about 20 minutes. Unwrap the pressed tofu and cut it into 3/4-inch squares.

Whisk together the soy sauce, rice vinegar, honey, toasted sesame oil and chili sauce in a large bowl. Add the tofu and gently turn to coat. Marinate at room temperature for about 30 minutes or up to overnight. (If longer than 2 hours, transfer the marinade and tofu to an airtight container and refrigerate.)

Place a strainer over a bowl and drain the tofu, reserving the marinade. Transfer the tofu to a clean bowl. Sift the cornstarch over the tofu, tossing to coat.

Line a plate with paper towels. Heat a large, heavy skillet or wok over high heat until it's hot enough to sizzle a drop of water. Add the canola, peanut or avocado oil and heat until shimmering. Working in batches to avoid overcrowding, add the tofu and cook, turning until evenly browned on all sides, for 2 to 3 minutes. Transfer to the paper-towel-lined plate as the tofu browns.

Once all the tofu has been fried, add the bell pepper to the skillet or wok; stir-fry just until the bell pepper starts to lose its crunch, about 1 minute. Add the mushrooms, garlic and ginger; stir-fry, adjusting the heat to maintain a steady sizzle, until the mushrooms start to collapse, about 1 minute. Add the bok choy; stir-fry just until crisp-tender, about 2 minutes.

Return the browned tofu to the skillet or wok, along with the reserved marinade. Stir once to incorporate, then remove from the heat.

Spoon into a serving bowl and top with the scallions.

Total Fat: 20g 31%

Saturated Fat: 2g 10%

Cholesterol: 0mg 0%

Sodium: 230mg 10%

Total Carbohydrates: 16g 5%

Dietary Fiber: 4g 16%

Sugar: 7g

Protein: 14g

https://www.washingtonpost.com/pb/recipes/tender-green-salad-strawberries-cucumbers-pistachio-and-basil/15268/

photo spinach pistachio basil salad  5/22/16
Made this again 2/8/19 for a shabbat dinner - mixed arugula and romaine, cukes, added strawberries and mango, lots of basil as well as the pistachios, and used a generous amount of the dressing.  Need to make 2-3 times as much dressing as noted below.  Result was excellent!

We didn't have basil, so I used basil olive oil; either version is simple and tasty.

Used half arugula, half spinach, and mango in addition to the strawberries, which was a good complement.  Other berries could be substituted.

More nuts would add to the protein (and calorie) content.  For a vegetarian dinner, I had plain lentils that I had prepared earlier in the week, with a little of the dressing.  Very satisfying!


NOURISH MAY 12, 2016

This spring salad is as simple as it is delightful. The ingredient that drives it is the season’s very best strawberries -- plump with juice, deeply ruby-colored and with a perfume that greets you from across the room. Thin slices of English cucumber offer a cool, crisp contrast, and basil leaves provide a soft, fragrant accent. It is dressed with a honey-white wine vinaigrette.

SERVINGS:

Tested size: 4 servings

INGREDIENTS

2 tablespoons walnut oil or extra-virgin olive oil
2 teaspoons white wine vinegar
1 teaspoon honey
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/2 head butter, Boston or bibb lettuce, leaves torn (about 5 cups, lightly packed)
6 large or 12 small hulled strawberries, quartered if large, halved if small
1/4 English (seedless) cucumber, cut into thin half-moons
2 tablespoons shelled, unsalted pistachios, toasted and coarsely chopped (see NOTE)
4 large or 8 medium fresh basil leaves, torn
DIRECTIONS

Whisk together the oil, vinegar, honey, salt and pepper in a medium bowl to form a dressing.

Place the lettuce in a large bowl. Drizzle in about half of the dressing, and toss to coat.

Divide the dressed lettuce among individual salad plates. Arrange the strawberries and cucumber slices on top, then drizzle with the remaining dressing.

Top each portion with 1/2 tablespoon of pistachios and some basil.

NOTE: Toast the pistachios in a small, dry skillet over medium-low heat for a few minutes, until fragrant and lightly browned. Cool completely before using.

Calories per serving (using walnut oil): 110

% Daily Values*

Total Fat: 9g 14%

Saturated Fat: 1g 5%

Cholesterol: 0mg 0%

Sodium: 150mg 6%

Total Carbohydrates: 7g 2%

Dietary Fiber: 2g 8%

Sugar: 4g

Protein: 2g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

Five Spice Stir Fry

This is just some ingredients I threw together with fresh five spice powder I brought home from Vietnam.  Every week or so, I try to make a 'leftover dish' out of what's left in the fridge, both cooked and uncooked.  If you have any chicken, fish or tofu or lentils, add some for a complete meal.

These measurements are approximate.  Another attempt with adjustment would be helpful.

Ingredients:
Baby bok choy, hard ends removed
2 Asian eggplants, cubed
1 onion coarsely chopped
2" of fresh ginger, chopped or grated
2 Tbsp canola oil

1/2 - 1 tsp five spice powder
1 Tbsp Asian sesame oil
1/4 tsp garlic powder
1 Tbsp low sodium soy sauce

Garlic chili sauce - optional

Directions:
1) Heat the oil, then sauce the onions and ginger until clear.

2) Add the eggplant and bok choy and other ingredients. Continue to stir fry until bok choy is bright green and eggplant is soft.  Add chili sauce if desired.

Spiced Pumpkin Lentil and Goat Cheese Salad

http://www.epicurious.com/recipes/food/views/spiced-pumpkin-lentil-and-goat-cheese-salad-355212

Lebanese Vegan Moussaka

WEEKNIGHT VEGETARIAN MAY 9, 2016
https://www.washingtonpost.com/pb/recipes/lebanese-vegan-moussaka/15279/

Calling this a 'weeknight' recipe is a misnomer, unless you cook it on the weekend and heat it up on a weeknight.  BUT - all the time it took to make it is worth it.  The spice blend is delicious, really does take just a few minutes, and will likely be good on anything you choose to cover with it.

A very simple version of this, which would not exactly be Lebanese or Greek, would be to just bake the eggplant slices, drain the chickpeas, and use a pre-made tomato sauce.  It still takes time because it would need to bake for 40 minutes or so after baking the eggplant and assembling the casserole, but it's still WAY faster than the recipe below.  My favorite store-bought sauce these days is Rao's.  It's more expensive than most others, but is relatively low in sodium, sugar and calories and has a short list of only natural ingredients.



This hearty casserole differs from the Greek version of moussaka in that it is a simple combination of eggplant, tomato sauce and chickpeas. In Lebanon, it is called maghmour. It uses a classic spice blend that gives it a unique flavor, but if you'd, like you can substitute another Middle Eastern blend, such as za'atar or baharat.

This recipe makes more spice blend than you'll need; it can be used on a wide variety of vegetables and in salad dressings, dips and more.

Make Ahead: The spice blend can be stored in an airtight container for up to 1 month.

SERVINGS:

Tested size: 8-10 servings

INGREDIENTS

FOR THE 7-SPICE BLEND
2 tablespoons plus 1 1/2 teaspoons ground allspice
2 tablespoons plus 1 1/2 teaspoons ground cloves
2 tablespoons freshly grated nutmeg
2 tablespoons ground fenugreek
2 tablespoons ground ginger
1 tablespoon plus 2 teaspoons freshly ground black pepper
1 tablespoon plus 2 teaspoons ground cinnamon
FOR THE EGGPLANT AND CHICKPEAS
3 1/2 cups cooked, no-salt-added chickpeas (from two 14-ounce cans), drained and rinsed
1/2 cup gluten-free flour blend (may substitute all-purpose flour)
1/2 teaspoon fine sea salt
2 large eggplants (about 3 pounds), trimmed and cut into 1/2-inch disks
2 tablespoons extra-virgin olive oil
FOR THE SAUCE
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
4 cloves garlic, finely chopped
1 teaspoon ground cumin
1 bay leaf
6 large tomatoes (about 4 1/2 pounds), finely chopped
7 sun-dried tomatoes, preferably oil-packed, chopped
2 tablespoons tomato paste
One 14-ounce can no-salt-added diced or chopped tomatoes
1/2 cup water
1 teaspoon unsweetened pomegranate molasses (optional)
Juice of half a lemon
1/2 teaspoon fine sea salt, plus more as needed
1/2 teaspoon freshly ground black pepper, plus more as needed
DIRECTIONS

For the 7-spice blend: Combine the allspice, cloves, nutmeg, ground fenugreek, ground ginger, pepper and cinnamon in a small bowl or jar and thoroughly mix. The yield is 1 scant cup; reserve 4 teaspoons for this dish and store the rest (for up to 1 month).

For the eggplant and chickpeas: Preheat the oven to 400 degrees. Line two large baking sheets with parchment paper. Have a large, deep baking dish or casserole at hand. Drain the chickpeas.

Whisk together the flour, the 4 teaspoons of 7-spice blend and the salt on a large plate. Dab each side of the eggplant disks in the flour mix so they are lightly coated, discarding whatever flour mix is left. Lay them on the lined baking sheets, drizzle them with the oil and bake until fork-tender, about 20 minutes. Let cool while you make the tomato sauce.

For the sauce: Heat the oil in a large, deep skillet over medium heat. Add the onion and cook, stirring frequently, until it starts to soften, 2 minutes. Add the garlic and cook for 1 minute, then stir in the cumin and bay leaf and cook, continuing to stir frequently, until the cumin is fragrant. Stir in the finely chopped fresh tomatoes and their juices, the sun-dried tomatoes, tomato paste, diced or chopped canned tomatoes, water, pomegranate molasses, if using, the lemon juice, salt and pepper; cook, stirring occasionally, to form a sauce that is thick and rich and has reduced, 30 to 40 minutes. Taste, and add salt and pepper as needed. Turn off the heat, and discard the bay leaf.

To assemble, create a layer of about one-third of the baked eggplant disks in the bottom of the baking dish or casserole. Top with about one-third of the chickpeas and one-third of the sauce. Repeat in two more layers, finishing with the sauce. Bake (uncovered) until bubbling around the edges, about 40 minutes. Let cool slightly, and serve warm or at room temperature.

Calories per serving (based on 10): 260

% Daily Values*

Total Fat: 8g 12%

Saturated Fat: 1g 5%

Cholesterol: 0mg 0%

Sodium: 210mg 9%

Total Carbohydrates: 42g 14%

Dietary Fiber: 12g 48%

Sugar: 16g

Protein: 10g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

Smashed Peas with Fresh Mint

http://www.marthastewart.com/336102/smashed-peas-with-fresh-mint

INGREDIENTS:

1 medium leek (8 ounces), white and pale-green parts only
2 tablespoons olive oil
1 teaspoon minced garlic
6 tablespoons finely chopped shallots (about 3)
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
2 cups frozen peas, thawed
2 tablespoons Homemade Chicken Stock, or low-sodium canned chicken broth, skimmed of fat
1/4 cup chopped fresh mint

DIRECTIONS:

Quarter leek lengthwise, then slice crosswise into 1/4-inch-thick pieces. Place leeks in a large bowl of cold water, and let stand for 5 to 10 minutes to rid them of dirt and sand. Lift leeks out of the water with a slotted spoon, and drain on paper towels.
In a medium skillet, heat 1 tablespoon olive oil over low heat; add garlic, shallots, leeks, salt, and pepper. Cook until very soft but not browned, about 15 minutes. Add peas, raise heat to medium, and cook, stirring, until peas are heated through, 3 to 5 minutes.
Transfer the pea mixture to the bowl of a food processor. Add chicken stock and remaining tablespoon of olive oil; pulse until mixture is a coarse puree, about 12 pulses. Transfer half the puree to a medium bowl. Process the remaining half for 15 seconds, then combine with the coarsely pureed peas. Adjust seasoning with salt and pepper, if necessary.
Transfer smashed peas to a serving dish. Stir in mint. Serve immediately or at room temperature.

COOK'S NOTES
When they're in season, use fresh peas instead of frozen ones. Cook them in salted boiling water for three to six minutes before adding them in step 2.

Halibut with Red Curry and Tomato

http://www.epicurious.com/recipes/food/views/weeknight-red-curry

As Jerry said, this one's a keeper, just like my wife --

I used halibut for the fish, but cod would probably do as well.  The taste of the sauce by itself, as it was cooking, was bitter at the beginning from the garlic, but fortunately it became smooth and delicious by the end.  The fish was tender and  lite and cooked through on a low flame after 5-6 minutes.  The lime and cilantro (if you like it) also were great additions, but it was very good even without them.

It's an excellent almost-one-pot meal.  The noodles need to be prepared separately, but if you have leftover grains from a different dinner, then you're all set.


Ingredients:

1 large shallot
6 garlic cloves
1 (2-inch) piece ginger, peeled, cut into pieces
2 tablespoons vegetable oil
2 tablespoons red curry paste
2 teaspoons ground turmeric
1 1/2 cups whole peeled tomatoes, plus juices from one 15-ounce can
1 (13.5-ounce) can unsweetened LITE coconut milk
Kosher salt (~ 1/4 tsp, to taste)

1 pound mixed vegetables (such as cauliflower, carrots, and/or shallots), cut into 1-inch pieces
1 pound firm white fish (such as halibut or cod), skin removed, cut into 2-inch pieces

Cooked rice noodles, cilantro leaves, and lime wedges (for serving)


Directions:

1) Pulse shallot, garlic, and ginger in a food processor to finely chop. Heat oil in a large saucepan over medium. Add shallot mixture and cook, stirring often, until golden brown, about 4 minutes.  If you're cooking noodles, bring water to a boil at this point.

2) To the shallot mixture, add curry paste and turmeric; cook, stirring, until paste is darkened in color and mixture starts to stick to pan, about 3 minutes.

3) Add tomatoes, breaking up with your hands, then juices. Cook, stirring often and scraping up browned bits, until tomatoes start to break down and stick to pot, about 5 minutes.


4) Stir in coconut milk and season with salt. Simmer, stirring occasionally to prevent sticking, until mixture is slightly thickened and flavors meld, 8–10 minutes.

5) Add vegetables and pour in just enough water to barely cover. Bring to a simmer and cook, stirring occasionally, until vegetables are crisp-tender, 8–12 minutes.


6) Season fish all over with salt (optional) and nestle into curry.  Add a little more water if it’s very thick. Return to a simmer and cook just until fish is cooked through, about 5 minutes. 


7) Spoon curry over rice noodles and top with cilantro and a squeeze of lime.


The curry base (without vegetables or fish) can be made 3 days ahead. Cover and chill. Reheat over medium-low, adding water to thin as needed.

From website - possibly using regular coconut milk, not low fat:
Calories (kcal) 440 Fat (g) 31 Saturated Fat (g) 20 Cholesterol (mg) 50 Carbohydrates (g) 19 Dietary Fiber (g) 6 Total Sugars (g) 5 Protein (g) 26 Sodium (mg) 310

Mahi mahi with green sauce - a new twist

I had some mahi mahi to cook and was trying to use up some ingredients in the fridge - an avocado, an Asian leek and some fresh cilantro.  Mahi mahi is a fish with a nice firm texture, but it is flaky, and has a relatively neutral taste, so it takes well to adding flavors.  If you're not a fish lover, you might see how you like this one.

I skimmed through some on-line recipes and found a recipe with avocado.  But when I started to cook, I realized, I accidentally put the avocado in the refrigerator instead of on the counter, so it was far from ripe.  I thought I could use it anyway, since I was planning to put it in the food processor for a sauce - but no dice!  I couldn't even cut into it.  I had just read that you could rapidly ripen an avocado by wrapping it in aluminum foil and baking it at a low temperature, but I tried that for about 20 minutes while I prepared the other parts of the meal, with no success.

 SO - I was thinking about what else I could use that would be the consistency of avocado that would taste OK.  Then I realized, I had some frozen peas and that I'd tried recipes for 'low fat' guacamole that were made with peas.  I didn't care for those recipes, but I thought it might work on fish, as long as I had enough other ingredients to give it more taste.  IT WORKED!  Put enough cilantro and basil, with scallion and lime and it tastes good!  And it's healthy and low fat!  Here it is for 2 servings:

Ingredients:

2 six ounce mahi mahi
Lime
Salt and pepper lightly to taste

1 cup frozen peas, run under hot water, then drained
1 green onion (or about 1 Tbsp Asian leek), sliced
1/4 cup fresh cilantro
1/4 cup fresh basil leaves
1 Tsp fresh lime juice
(1/2 chile pepper - optional)

Directions:

Preheat oven to 350 degrees.

1) Lightly grease a baking dish.  Place mahi mahi in and squeeze some lime and lightly sprinkle with salt and pepper to taste.  Bake for about 20 minutes, depending on thickness, until light and flaky.

2) Place the next 5-6 ingredients in a blender and puree.

That's it!  Serve some of the sauce on each fish fillet.  Goes well with stir fried or steamed veggies and/or  mango slaw.