Ingredients
- 8 ounces water-packed extra-firm tofu
- 5 tablespoons peanut oil, divided
- 2 tablespoons lower-sodium tamari or soy sauce
- 1 1/2 teaspoons Sriracha (hot chile sauce, such as Huy Fong), divided
- Cooking spray
- 6 ounces uncooked dried udon noodles (thick Japanese wheat noodles)
- 6 cups water
- 1 1/2 teaspoons kosher salt
- 8 ounces Broccolini
- 3 tablespoons rice wine vinegar
- 1 tablespoon grated peeled fresh ginger
- 1 teaspoon dark sesame oil
- 1/2 cup thinly sliced radishes (about 3 medium)
- 2 tablespoons chopped dry-roasted cashews, toasted
Preparation
1. Cut tofu into 3/4-inch-thick slices. Place tofu slices in a single layer on several layers of paper towels; cover with additional paper towels. Let tofu stand for 30 minutes to drain, pressing down occasionally. Remove tofu from paper towels, and cut into 3/4-inch cubes.
2. Preheat oven to 350°.
3. Combine 2 tablespoons peanut oil, tamari, and 1 teaspoon Sriracha in a large bowl, stirring well with a whisk. Add tofu cubes to tamari mixture, and toss gently to coat. Let stand for 15 minutes. Remove tofu from bowl with a slotted spoon; reserve tamari mixture in bowl. Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray, and bake tofu at 350° for 10 minutes or until lightly golden.
4. Cook udon noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well.
5. Combine 6 cups water and salt in a large saucepan over high heat, and bring to a boil. Add Broccolini to pan; cook for 3 minutes or until crisp-tender. Drain and plunge Broccolini into ice water; drain well. Chop Broccolini.
6. Add remaining 3 tablespoons peanut oil, remaining 1/2 teaspoon Sriracha, rice wine vinegar, ginger, and sesame oil to reserved tamari mixture in bowl; stir mixture well with a whisk. Add baked tofu, udon noodles, Broccolini, and 1/2 cup thinly sliced radishes to bowl; toss gently to coat. Sprinkle salad with cashews.
1. Cut tofu into 3/4-inch-thick slices. Place tofu slices in a single layer on several layers of paper towels; cover with additional paper towels. Let tofu stand for 30 minutes to drain, pressing down occasionally. Remove tofu from paper towels, and cut into 3/4-inch cubes.
2. Preheat oven to 350°.
3. Combine 2 tablespoons peanut oil, tamari, and 1 teaspoon Sriracha in a large bowl, stirring well with a whisk. Add tofu cubes to tamari mixture, and toss gently to coat. Let stand for 15 minutes. Remove tofu from bowl with a slotted spoon; reserve tamari mixture in bowl. Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray, and bake tofu at 350° for 10 minutes or until lightly golden.
4. Cook udon noodles according to package directions, omitting salt and fat. Drain and rinse with cold water; drain well.
5. Combine 6 cups water and salt in a large saucepan over high heat, and bring to a boil. Add Broccolini to pan; cook for 3 minutes or until crisp-tender. Drain and plunge Broccolini into ice water; drain well. Chop Broccolini.
6. Add remaining 3 tablespoons peanut oil, remaining 1/2 teaspoon Sriracha, rice wine vinegar, ginger, and sesame oil to reserved tamari mixture in bowl; stir mixture well with a whisk. Add baked tofu, udon noodles, Broccolini, and 1/2 cup thinly sliced radishes to bowl; toss gently to coat. Sprinkle salad with cashews.
Sesame-Miso Cucumber Salad
Ingredients
- 1 1/2 tablespoons sesame seeds, toasted
- 2 tablespoons white miso (soybean paste) or lower-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon honey
- 1 tablespoon hot water
- 1 teaspoon crushed red pepper
- 2 teaspoons dark sesame oil
- 4 cups thinly sliced seeded cucumber
Preparation
1. Combine first 7 ingredients in a large bowl, stirring with a whisk. Add cucumber; toss to coat.
SAUTÉED MISO VARIATION: Omit seeds, honey, and red pepper; decrease miso to 1 1/2 tablespoons. Combine miso, water, vinegar, 1 tablespoon sliced green onions, 1/4 teaspoon black pepper, and 1/8 teaspoon salt. Heat 1 tablespoon sesame oil in a large skillet over medium heat. Add cucumber to pan; sauté 4 minutes. Toss cucumber with juice mixture.
Yield: 6 servings.
CALORIES 38; FAT 2.4g (sat 0.3g); SODIUM 186mg
GREEK VARIATION: Omit first 7 ingredients; decrease cucumber to 2 cups. Combine 1 1/2 tablespoons minced red onion, 1 tablespoon chopped parsley, 3/4 teaspoon chopped oregano, 1 tablespoon lemon juice, 1 1/2 teaspoons olive oil, and 1/8 teaspoon salt. Toss with cucumber, 1 cup quartered cherry tomatoes, and 1/2 cup orange bell pepper strips. Yield: 4 servings. CALORIES 40; FAT 1.9g (sat 0.3g); SODIUM 86mg
SPICY PASTA VARIATION: Increase seeds to 3 tablespoons; add 1 cup thinly sliced green onions and 1/4 teaspoon salt. Combine seeds and remaining ingredients in a large bowl. Cut 1 (9-ounce) package fresh linguine into thirds; cook according to directions. Drain; rinse with cold water. Toss pasta with cucumber mixture. Yield: 6 servings. CALORIES 207; FAT 5.2g (sat 1.1g); SODIUM 294mg
Parmesan Polenta and Spicy Sausage Sauce
Ingredients
- 1 tablespoon olive oil
- 3 ounces (2 links) sun-dried tomato chicken sausage (such as Al Fresco), sliced
- 1 cup chopped onion
- 3 garlic cloves, minced
- 1 tablespoon chopped fresh oregano
- 1/2 teaspoon crushed red pepper
- 2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
- 1/2 cup chopped fresh basil, divided
- 2 cups fat-free, lower-sodium chicken broth
- 1 cup water
- 3/4 cup quick-cooking polenta
- 1/2 cup grated Parmesan cheese, divided
Preparation
1. Heat a medium saucepan over medium-high heat. Add oil to pan, swirling to coat. Add sausage; sauté for 3 minutes or until browned. Add onion; sauté for 5 minutes or until tender. Add garlic; sauté 30 seconds. Add oregano, pepper, and tomatoes; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Add 1/4 cup basil to pan; cook 5 minutes or until sauce thickens.
2. Combine broth and water in a large saucepan; bring to a boil. Add polenta; reduce heat, and simmer 5 minutes or until thick, stirring frequently with a whisk. Stir in half of cheese. Place 2/3 cup polenta in each of 4 bowls; top with about 3/4 cup sauce. Top each serving with 1 tablespoon basil and 1 tablespoon cheese.
Flank Steak with Spicy Lemon Sauce
Ingredients
- 1 (1-pound) flank steak, trimmed
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Cooking spray
- 1/4 cup reduced-fat sour cream
- 3 tablespoons prepared horseradish
- 1 tablespoon canola mayonnaise
- 1 teaspoon Dijon mustard
- 1/2 teaspoon grated lemon rind
- 1 tablespoon fresh lemon juice
- 2 tablespoons chopped fresh chives
- 1 tablespoon chopped fresh parsley
Preparation
1. Heat a large skillet over medium-high heat. Sprinkle both sides of steak with salt and pepper. Coat pan with cooking spray. Add steak to pan; cook 5 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Cut steak diagonally across grain into thin slices.
2. While steak cooks, combine sour cream and next 5 ingredients (through juice) in a small bowl, stirring with a whisk. Stir in chives and parsley. Serve sour cream mixture with steak.
Ingredients
- 1 (1-pound) flank steak, trimmed
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Cooking spray
- 1/4 cup reduced-fat sour cream
- 3 tablespoons prepared horseradish
- 1 tablespoon canola mayonnaise
- 1 teaspoon Dijon mustard
- 1/2 teaspoon grated lemon rind
- 1 tablespoon fresh lemon juice
- 2 tablespoons chopped fresh chives
- 1 tablespoon chopped fresh parsley
Preparation
1. Heat a large skillet over medium-high heat. Sprinkle both sides of steak with salt and pepper. Coat pan with cooking spray. Add steak to pan; cook 5 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Cut steak diagonally across grain into thin slices.
2. While steak cooks, combine sour cream and next 5 ingredients (through juice) in a small bowl, stirring with a whisk. Stir in chives and parsley. Serve sour cream mixture with steak.
1. Heat a large skillet over medium-high heat. Sprinkle both sides of steak with salt and pepper. Coat pan with cooking spray. Add steak to pan; cook 5 minutes on each side or until desired degree of doneness. Place steak on a cutting board; let stand 5 minutes. Cut steak diagonally across grain into thin slices.
2. While steak cooks, combine sour cream and next 5 ingredients (through juice) in a small bowl, stirring with a whisk. Stir in chives and parsley. Serve sour cream mixture with steak.
Ancho Chicken Tacos with Cilantro Slaw and Avocado Cream
Ingredients
- 1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
- 3/4 teaspoon ancho chile powder
- 1/2 teaspoon garlic salt
- 1/4 teaspoon ground cumin
- Cooking spray
- 1/8 teaspoon grated lime rind
- 2 tablespoons fresh lime juice, divided
- 1/4 cup light sour cream
- 2 tablespoons 1% low-fat milk
- 1/2 ripe peeled avocado, diced
- 2 cups packaged angel hair slaw
- 1/2 cup thinly sliced green onions
- 1/4 cup chopped fresh cilantro
- 1 tablespoon canola oil
- 1/4 teaspoon salt
- 8 (6-inch) corn tortillas
Preparation
1. Heat a large skillet over high heat. Sprinkle chicken evenly with chile powder, garlic salt, and cumin. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, stirring frequently. Remove chicken from pan.
2. Combine rind, 1 tablespoon juice, and next 3 ingredients (through avocado) in a blender or food processor; process until smooth.
3. Combine remaining 1 tablespoon juice, slaw, onions, cilantro, oil, and salt, tossing to coat.
4. Heat tortillas according to directions. Divide chicken mixture evenly among tortillas. Top each tortilla with about 1 tablespoon avocado mixture and 1/4 cup slaw mixture.
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