Crispy Baked Tamari Tofu Stir Fry

standard November 8, 2016 1 response

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Surprisingly, one of the few ways I have been able to not just tolerate, but enjoy vegetables during this pregnancy, is through Asian-inspired dishes, especially things like fried rice or stir fry.  Whatever vegetables are on hand can work, so you can not only clean out the fridge, but also balance nutrient intake through a variety of colors and textures from seasonal produce.

As someone who is also very finicky with tofu, I promise this method works! Baking tofu prevents any sticking to a pan and allows each piece to bake evenly, ensuring no mushiness! Finish the tofu cubes off in the skillet with the vegetables to get a perfectly crispy crust. Great with rice, or I think even better with some multi-color quinoa for an extra protein boost.

pinterest_crispy-baked-tamari-tofu

Crispy Baked Tamari Tofu Stir Fry

Yield: Serves 4

Calories per serving: 260 kcal

Ingredients

  • 1 package Extra firm tofu
  • 1/4 c low sodium tamari
  • 1 T lime juice
  • 1 tsp sriracha
  • 2 c vegetables of choice
  • 1 T coconut oil
  • 2 c rice or quinoa, cooked

Instructions

  1. Drain tofu and pat dry. Slice into four rectangles, and press between two towels with a few extra cookbooks or a cast iron skillet for 10-20 minutes.
  2. Whisk together a marinade with tamari, lime juice, and sriracha.
  3. Once pressed, dice tofu into cubes. Toss with marinade. Place on a baking sheet lined with parchment paper and bake for 20 minutes at 450. Save remaining marinade.
  4. While tofu cooks, heat coconut oil in a large skillet over medium high heat. Add veggies and stir fry into slightly tender and browned. Pour in remaining marinade.
  5. Once tofu is done baking, add cubes to skillet with veggies. Toss gently and let crisp up in pan.
  6. Serve with rice or quinoa.
http://www.neatandnutritious.com/crispy-baked-tamari-tofu-stir-fry/

Nutrition

Per serving: 260 calories, 31 g carbohydrate, 9 g fat, 16 g protein, 774 mg sodium, 2 g sugar

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Spring Veggie Cauliflower Fried Rice with Scrambled Tofu

standard March 16, 2016 1 response

Spring Veggie Cauliflower Fried Rice with Scrambled Tofu | Neat & Nutritious

The cauliflower rice craze has always struck me as a little odd. Rice is our friend. Carbs are good. They give us necessary energy to function everyday. So why replace rice with cauliflower? Wouldn’t it lack the satiety, the depth of flavors and fullness that hearty brown rice provides to this classic dish. Then I finally tried it. And, oh, is it good. You can eat so much more! And it’s not mushy and bland at all. Rather, its full of depth of flavor since cauliflower soaks up all the tamari and sesame oil. You get a hearty, rich dish with less sodium, more veggies, and plenty of carb-rich goodness.

Cauliflower Fried Rice with Scrambled Tofu | Neat & Nutritious

Spring Veggie Cauliflower Fried Rice with Scrambled Tofu

Yield: Serves 4

Calories per serving: 213 kcal

Spring Veggie Cauliflower Fried Rice with Scrambled Tofu

Packed with spring veggies and scrambled tofu, this version of traditional fried rice is packed with flavor, without the heaviness of rice.

Ingredients

  • 1 block extra firm tofu
  • 1 T coconut oil, divided
  • 1 tsp turmeric
  • 1 T nutritional yeast
  • 1 c broccoli, diced
  • 1 c mushrooms, diced
  • 1/2 c carrots, chopped
  • 1/2 c snap peas, diced
  • 1 small head cauliflower, diced in small florets
  • 1/4 c tamari, or soy sauce
  • 1 tsp toasted sesame oil
  • 1 T green onion (optional)
  • 1/4 c cilantro, chopped (optional)
  • 2 T peanuts (optional)

Instructions

  1. Open tofu package, drain liquid, and pat tofu dry. Slice into 8 equal slices and lay flat on a paper towel on a cutting board. Place another paper towel and cutting board on top of tofu. Stack a handful of heavy cookbooks on top and press for 15-20 minutes.
  2. Heat 1/2 T oil in a nonstick or cast-iron skillet. Crumble tofu and stir frequently to heat through. Add turmeric and nutritional yeast and combine. Remove tofu from pan and set aside.
  3. Add remaining oil to pan. Add broccoli, carrots, and peas and quick stir fry until just cooked but still firm.
  4. Process cauliflower in food processor until it becomes consistency of rice. Add to hot skillet with veggies.
  5. Add tamari and stir to combine. Saute on low until cauliflower is just tender.
  6. Drizzle with toasted sesame oil, and (optional) green onion, cilantro, and peanuts. Serve hot.
http://www.neatandnutritious.com/spring-veggie-cauliflower-fried-rice-with-scrambled-tofu/

Nutrition:

Per serving: 213 kcal, 23 g carbs, 6 g fat, 19 g protein, 766 mg sodium, 8 g sugar

Cauliflower Fried Rice with Scrambled Tofu | Neat & Nutritious

Cheese & Burgers

standard August 28, 2011 1 response

Things I learned this week:

  • I can get the husband to eat and like tofu as long as I don’t tell him he’s eating it.
  • Tofu pureed with nutritional yeast, garlic, and basil makes an excellent ricotta cheese substitute, especially for stuffed shells.
  • Soaked cashews pureed with nutritional yeast, lemon juice, and salt makes an amazing soft cheese. Perfect on crackers.
  • Black beans are the best substitute for beef when making burgers.

I’ve made black bean burgers before, but always following someone else’s recipe. This time I had a beef burger recipe that had a really fun combination of ingredients that I wanted to try out, only without the beef.

Black Bean “Cheese” Burgers

Serves 2

Adapted from the “Kreator Burger” recipe, Clean Eating, Aug/Sept 2011

Ingredients:

  • 1 cup cooked black beans, roughly mashed
  • 2 T instant oats
  • 1 T diced green bell pepper
  • 2  small mushrooms, chopped
  • 1/4 c  diced sweet onion
  • 1 tsp minced garlic (or 1 clove)
  • 1/4 tsp dried thyme
  • 1/2 T chia seeds
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • 2 T non-dairy cheddar cheese, such as Daiya
  • Burger buns and toppings of choice

Steps:

  1. Finely chop pepper, mushrooms, onion, and garlic in a food processor. Place mixture in a medium bowl. Stir in thyme, salt, pepper, mashed beans, and oats.
  2. Divide bean mixture in half. Form each half into a patty, then place on a non-stick baking sheet and chill for 1-2 hours.
  3. Take each patty in your hands,  place 1 T of cheese in the middle, and fold patty over the cheese, completely covering it.
  4. Bake in the oven at 400 degrees for 15 minutes, flipping halfway through. Burgers are done when they’re no longer soft and start to brown on top.

And since fries always go with burgers: slice 3-4 baseball sized red potatoes into wedges, toss with olive oil and a sprinkling of paprika, garlic powder, parsley, and salt, and roast at 400 degrees for 30 minutes.

Since I don’t like buying a whole package of burger buns and only using two of them, I usually end up using frozen dinner rolls instead. So I made 4 sliders instead of 2 burgers so they’d fit on the buns.  Worked out perfectly!