2 Cooking Techniques – 4 Recipes

Dry Heat Cooking Technique:

aka when you have other things to do while dinner cooks

1. Press Tofu to release some of the water
2. Place tofu in an oven proof pan and cover with vegetable broth
3. Roast at 400* for 30 minutes
4. Pour on your sauce
5. Roast another 5-10 minutes
6. Enjoy!

Moist Heat Cooking Technique: aka when you want it fast!

1. Press Tofu to release some of the water

1. Place tofu in a sauté pan and sear with 1 Tbsp Olive Oil or Soy Butter
2. Brown both sides (about 3 minutes per side)
3. Pour on your sauce
4. Heat another 5-8 minutes
5. Enjoy!

The recipes are for 2 persons, & use1 package (2 blocks) of tofu

Italian Style

Ingredients:

½ Cup Arugula or baby spinach leaves

2 garlic cloves, chopped

1 shallot, chopped

¼ Cup leek, chopped

1 sprig thyme

1 tbsp olive oil

2 Tbsp fresh chopped parsley

1 Tsp Sea Salt

Method:

1. Combine garlic, shallot, leek, thyme, oil, salt and parsley
2. Pour over tofu and cook 5 minutes
3. Remove from heat and spoon over the greens
4. Let sit 2 minutes so greens wilt, then serve

Indian Style

Ingredients:

½ Cup cauliflower

¼ Cup Peas

1 Cup Vegetable or Chicken Broth

1/8 Teaspoon Saffron

2 Tsp Curry Powder

2 Garlic cloves minced

1 Tsp Sea Salt

¼ Tsp white pepper

¼ Cup Plain Yogurt

*optional 1 tsp chili paste

Method:

1. Combine cauliflower, peas, broth, garlic, saffron, curry powder, salt and pepper (and optional chili paste)
2. Pour over tofu and cook 10 minutes.
3. Remove tofu to a plate, stir yogurt into remaining sauce
4. Pour sauce and vegetables over tofu and serve

Japanese Style

Ingredients:

2 Tablespoons Soy Sauce

1 Tablespoon Honey

½ Cup Vegetable Broth or Miso Broth

1 Tablespoon Lemon Juice

1 Garlic clove, chopped

½ cup Snap Peas

¼ cup baby Carrots, halved lengthwise

Method:

1. Combine soy sauce, honey, vegetable (or miso) broth, garlic and lemon juice
2. Pour over tofu and cook 3 minutes
3. Stir in Snap peas and carrots and cook another 5-8 minutes to desired vegetable tenderness
4. Enjoy!

Latin Style

Ingredients:

1 Poblano or Anaheim chili, finely chopped

6 tomatillos, peeled & chopped

1 Medium Zucchini, or Summer Squash, chopped

1 Cup vegetable broth

1 Tablespoon green Mole Sauce

Method:

1. Combine all ingredients
2. Pour over tofu and cook 10-15 minutes
3. Enjoy!

Makes 10 burritos: 1 p.p. for a M-F ready to go breakfast!

Ingredients:

1 pound turkey bacon

10 eggs (or equivalent egg beaters for an even healthier start!)

1 cup salsa

1 Cup diced zucchini

8 ounces shredded Cheddar cheese

10 (10 inch) whole wheat tortillas

Method:

1. Heat oven to 350* Line a cookie sheet with a raised lip or oven proof pan with parchment paper. Place bacon down in pan 1 strip at a time. Bake about 15 minutes until crisp
2. Meanwhile, break open the eggs and whisk with a fork. Stir in the zucchini, and salsa. Heat a medium nonstick sauté pan and Cook the eggs mixture – about 2-3 minutes.
3. Remove bacon from oven. Zap the tortillas in the microwave about 1minute to soften.
4. Lay out each tortilla and place a spoon full of the egg mixture, shredded cheese and a strip of bacon on each tortilla. Fold in the sides and roll up.
5. Allow to cool about 5 minutes. Wrap each tortilla in plastic wrap and freeze. Each morning, grab a tortilla, remove plastic wrap and microwave 2 minutes! Enjoy!

Nutritional Information:

Servings Per Recipe: 10

Amount Per Serving : Calories: 324

• Total Fat: 24.3g (cuts to 80g if using egg beaters!)
• Cholesterol: 215mg (cuts to 15mg if using egg beaters!)
• Sodium: 184mg
• Total Carbs: 21.9g
• Dietary Fiber: 8.8g
• Protein: 24.5g

Serves 4

Ingredients:

2/3 cup uncooked pearl barley

2 cups water

3/4 teaspoon olive oil

2/3 cup chopped yellow onion

2 cloves garlic, minced

1/4 teaspoon dried rosemary

1/2 cup small fresh mushrooms

2/3 cup chopped yellow bell pepper

1 tablespoon and 1 teaspoon white wine

1 (15.5 ounce) can white beans, drained and rinsed

1 ½ Cups fresh diced tomatoes

1-1/3 cups fresh spinach

1 pinch red pepper flakes

Method:

1. Bring the barley and water to a boil in a pot. Cover, reduce heat to low, and simmer 30 minutes, or until tender.
2. Heat the olive oil in a large pot over medium heat, and cook the onion and garlic until tender. Season with rosemary. Mix the mushrooms, yellow bell pepper, and wine into the pot, and cook 5 minutes. Stir in the cooked barley, beans, tomatoes. Season with red pepper flakes. Continue cooking 10 minutes. Remove from heat and stir in spinach leaves. They will wilt with the heat in the barley mix.
3. Allow to cool and serve immediately or hold in the refrigerator up to 24 hours.

Nutritional Information: Servings Per Recipe: 4

Amount Per Serving: Calories: 257

• Total Fat: 1.7g Cholesterol: 0mg Sodium: 127mg Total Carbs: 51.7g Dietary Fiber: 9.1g Protein: 9.4g

Serves 4

Ingredients:

2 whole boneless, skinless chicken breast, cubed

4 cups wild rice, cooked (in water or low sodium broth)

1 pound fresh asparagus

1 shallot, diced

1medium leek, well washed and chopped

2 Tbsp Olive Oil

1 Medium Orange, juice and zest

2 Tbsp Freshly chopped parsley leaves

½ Tsp sea salt

Method:

1. Cut asparagus into 3/4 inch to 1 inch pieces, discarding tough bottoms of spears. In a small bowl, mix together olive oil, orange juice, orange zest, sea salt and set aside.
2. Prepare rice: 2 cups wild rice brought to a boil in 4 ½ cups liquid, then reduce to a simmer for 20-30 minutes until tender
3. Heat a medium sauté pan to high heat and add chicken breasts. Turn breasts once they pull away from the pan on their own (about 2 minutes)
4. Add shallots, leeks, asparagus and ¼ cup of water. Saute until chicken is cooked completely (about another 3-5 minutes).
5. Toss chicken and vegetables in the orange juice mixture, then toss with rice.
6. Enjoy immediately, or allow to cool and keep in the refrigerator tightly covered up to 2 days.

Nutritional Information

Servings per Recipe: 4

Amount Per Serving: Calories: 639

• Total Fat: 14.1g
• Cholesterol: 0mg
• Sodium: 102mg
• Total Carbs: 31.3g
• Dietary Fiber:9g
• Protein: 37.2g

Serves 4

Ingredients:

1/2 teaspoon Olive Oil

1 onion, finely chopped

2 cloves garlic, peeled and chopped

1/4 cup and 2 teaspoons uncooked quinoa

3/4 cup vegetable broth

1/2 cup deiced Italian eggplant

1 Tsp each: chopped fresh parsley leaves, basil leaves

½ Tsp each: sea salt, white pepper

1/3 cup chopped fresh zucchini

½ Cup chopped fresh tomatoes

8 Asparagus spears cut into thirds

Method:

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Add the eggplant, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes
3. Stir in the zucchini, tomatoes, and asparagus – continue to cook uncovered another 8 minutes.
4. Stir in the fresh herbs and allow to cool. You may serve hot or cold and if help in the refrigerator may be made 1 day in advance.

NUTRITION INFORMATION

Servings Per Recipe: 4

Amount per Serving: Calories: 154

• Total Fat: 1.7g
• Cholesterol: 0mg
• Sodium: 513mg
• Total Carbs: 28.3g
• Dietary Fiber: 9.4g
• Protein: 8.7g

serves 4-6

Ingredients

2 tablespoons olive oil

1 onion, washed, peeled and thinly sliced

1 leeks, thoroughly washed and sliced

4 Roma tomatoes – peeled, seeded and chopped

2 cloves garlic, minced

2 fennel fronds

1 sprig fresh thyme

1 bay leaf

zest of 1 orange

2 cups boiling water

1 12 ounce bottle clam juice

salt and pepper to taste

4, 6 ounces each sea bass filets

2 pinches saffron threads

2 lbs. fresh jumbo shrimp, peeled and deveined

Optional: 1 baguette, sliced in half lengthwise, then sliced into 4 open pieces and toasted

Method

1. Heat the olive oil in a large saucepan, and add the onions, leeks, chopped tomatoes, and garlic. Cook and stir over a low heat for a few minutes until all vegetables are soft.

2. Stir in the fennel, thyme, bay leaf, and zest. Add the clam juice and boiling water; stir to combine. Season to taste with salt and black pepper. Turn up the heat to high, and boil for about 3 minutes.

3. Add the saffron, seabass and shrimp, and reduce the heat to medium-low. Continue cooking for 15 minutes, or until fish is cooked. The fish should be opaque and tender, but still firm. Fish should not be falling apart.

4. Taste the bouillabaisse and adjust the seasoning. Stir in saffron, and then pour soup into a warmed tureen or soup dishes. Serve immediately with the toasted baguette.

serves 4

Ingredients

2 Tablespoons olive oil

2 lbs Turkey Breasts, boneless & skinless, cut into chunks

4 Chicken Sausage, sliced into 8 chunks

1 Medium Onion, washed, peeled and diced

2 clove garlic, chopped

1 cup dry white wine

1 green bell pepper, diced

1 red bell pepper, diced

1 lb. fresh Calamari rings

2 teaspoons salt

1 1/2 teaspoons saffron threads

1 16ounce can crushed tomatoes

1 cup long grain brown rice

4 cups water

12 large clams in shell, scrubbed

12 jumbo shrimp in shells (21-25 per lb.)

12 large sea scallops

Method

1. Heat a skillet or paella pan over medium-high heat until it is very hot. Rub the turkey breasts with the Olive oil and place the meat into the hot pan. Sear them meat until golden brown on both sides, about 3 minutes; set aside.

2. Stir in onion and garlic, and cook until the onion has softened and turned translucent, about 1 minute. Pour in the white ine and allow to cook until evaporated by half. Add green and red bell peppers, calamari, and chicken sausage; cook for 2 minutes.

3. Stir in salt, saffron, tomatoes, rice, and water until well combined. Add turkey meat, and simmer for 15 minutes over medium-high heat, stirring frequently to make sure rice does not stick.

4. Decoratively nestle clams and jumbo shrimp into the rice. Reduce heat to medium-low,

cover, and simmer for 10 minutes. Place the scallops into the paella, recover, and continue simmering until the rice is tender and the scallops firm and opaque, about 5 minutes. Garnish with Fresh chopped flat leaf parsley.

serves 4

Ingredients

2 green onions, washed, trimmed and chopped

1 stalk lemon grass, cut into 1 inch pieces

½ cup chopped fresh cilantro

½ cup chopped fresh mint leaves

Juice of 1 lime

¼ cup fish sauce

1 Tablespoon sweet chili sauce

2 Tablespoons Honey or Maple syrup

4, ½ lb each (1 inch thick) flank steaks

1 cup shredded cabbage

2 English cucumber, cut into long sticks

1 ½ cups cherry tomatoes, halved

Method:

1. In a large bowl, stir together the green onions, lemon grass, cilantro, mint leaves, lime juice, fish sauce, chili sauce and honey until well combined. Set aside.

2. Cook the steak over high heat on a preheated grill for approximately 5 minutes on each side, until it is cooked medium-rare. Do not overcook the meat! Remove from heat and slice into thin strips. Add the meat, its juices, and the cabbage to the sauce and refrigerate, tightly covered, for at least 2 hours.

3. Arrange the cucumber ‘noodles’ onto a plate, and then pour the meat and sauce over. Top with the cherry tomatoes and garnish with fresh cilantro leaves.

serves 4

Ingredients:

6 chicken thighs

1 12 ounce jar low sugar chutney

2 medium yellow onions, peeled and chopped

1 Tablespoon olive oil

½ cup dry white wine

1 teaspoon salt

½ teaspoon ground white pepper

1 pint low sodium chicken broth

2 sprigs fresh thyme

Method:

1. Preheat oven to 375 degrees F.

2. In a medium sauté pan, over medium flame, add the olive oil and onions. Turn the heat to low and allow the onions to gently soften and take on a slightly golden color. Add the wine and allow the mixture to reduce by half. Stir in the chutney.

3. Season chicken pieces with salt and pepper. Place seasoned chicken pieces in a 9×13 inch baking dish and pour chutney mixture over chicken.

3. Bake in the preheated oven for 45 to 60 minutes, or until chutney sauce has turned brown and caramelized. Serve immediately.

serves 4

Ingredients:

1 papaya – peeled, seeded and diced

¼ cup soy sour cream

1 teaspoon lemon juice

¼ cup chopped Cashew nuts

¼ cup seasoned bread crumbs

1 teaspoon olive oil

½ teaspoon black pepper

1 pinch red pepper flakes

1 pound fresh sea bass filets, cut into 4 pieces

salt and ground black pepper to taste

1clove minced garlic

1 Tablespoon extra virgin olive oil

Method:

1. In a food processor, combine macadamia nuts, bread crumbs, 1 teaspoon olive oil, black pepper, and red pepper flakes. Process until smooth. Preheat oven to 350 degrees F

2. In a small saucepan over medium heat, combine papaya, soy cream, and lemon juice. Bring to a boil, reduce heat, and simmer until thickened.

3. Season fish with salt and black pepper. Heat 1 tablespoon olive oil and crushed garlic in a large skillet over medium heat. Sear the sea bass on both sides, and remove from heat.

4. Transfer fish to preheated oven, and roast until cooked through. Cover the sea bass with macadamia crust, and return to the oven until crust browns. Top with the mango cream sauce.