Peanut Ginger Tofu Stir-Fry with Veggies
4 T smooth natural peanut butter
1 T rice wine vinegar
2 tsp reduced sodium soy sauce
2 tsp honey
2 tsp minced ginger
2 cloves minced garlic
5 T water
Tofu & Veggies:
14 oz extra-firm tofu
2 tsp extra virgin olive oil (or sesame oil)
4 cups baby spinach
4 scallions, sliced (1 cup)
4 oz sliced mushrooms
To prepare sauce: Whisk the sauce ingredients in a small bowl.
To prepare tofu: Drain and rinse tofu; pat dry. Slice the block cross-wise into eight 1/2 inch thick slabs. Coarsely crumble each slice into smaller uneven pieces.
Heat oil in large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until pieces begin to turn golden brown on the bottom, around 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes.
Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring 1-2 minutes until the vegetables are just cooked.
Makes 4 servings, 3/4 cup each. Per serving: 221 calories, 14g fat, 0 mg cholesterol, 15g carbs, 12g protein, 4g fiber, 231mg sodium & 262mg potassium.
Serve with 1/2 cup brown rice.
Red Cabbage, Apples, Walnuts & Bacon Salad
12 cups shredded red cabbage
1/2 cup walnut pieces
1 large sliced green apple
4 oz. cooked bacon (optional)
1-2 T Dijon mustard
2 chopped shallots
Lots of black pepper
2 T olive oil
Place 12 cups of shredded cabbage in a large bowl. Add chopped walnuts, apples and cooked bacon, if desired. Drizzle with olive oil and stir. Separately, mix Dijon mustard, shallots, black pepper and olive oil. Add to cabbage mix; stir and serve.
Makes about six 2 cup servings each.
Info. per serving with bacon and without bacon: 219/179 calories, 14/11/5g fat, 4.6g fiber, 458mg K+, 235/99mg Na+, 8.4/0mg cholesterol, 34% Vit. A
Watermelon, Feta & Basil Bites
Medium sweet watermelon
10 oz block feta cheese
40 fresh Basil leaves
Olive oil - spritzer
Cut watermelon and feta into 1 inch cubes. Layer watermelon, feta and a basil leaf on a toothpick. Drizzle wth olive oil or balsamic vinegar.
Makes 40 bites@ 54 calories. 4/2g fat, 190mg sodium, 2.5g protein
Last updated: October 8, 2013