Just a note on the previous post Tofu Stir-Fry. I know that there are many of you that either do not like tofu (most likely because you haven’t found a great way to fix it) or you just don’t know what to do with it. Here are a few tips about tofu:
CHOOSING THE RIGHT ONE: there are 2 basic types, regular (includes soft, extra-firm) and silken. If your recipe doesn’t specify silken tofu, the use the regular type. A really good tofu is made by Sacramento Tofu Company. I love the taste and the consistency. You can find it in many of the local grocery stores. Silken is used for desserts and salad dressings or pureed and used in soups like Miso soup. The regular tofu can be marinated and grilled, broiled,, baked, browned,, sautéed, stir-fried, you can mash regular tofu with seasonings and use it in casseroles like you would use ricotta cheese. You can buy premarinated and baked or smoked tofu and it can be eaten right out of the package.
TO STORE: once you open it, you can refrigerate up to 5 days but you have to change the water daily and keep it submerged and in an airtight container. You can freeze it. It becomes slightly darker in color and chewier in texture. It also has a more spongelike appearance with many small holes throughout. This will allow it to take in marinades nicely. You can thaw it, crumble it and brown like ground beef. You also can do a quick thaw by wrapping it in foil and submerging it in hot tap water for 15 minutes. Add more hot water as needed. DO NOT FREEZE SILKEN TOFU.
If a recipe calls for you to press the tofu (this gives the tofu a firmer texture and allows it to absorb more flavors) all you do is take it out of the water, place on paper towels, add a weight on top for about 15 minutes to overnight. If you are pressing for more than 30 minutes be sure and put in the refrigerator. Tofu spoils like meat.
If you are going to crumble it you can skip the step of pressing out the water and place it in a dish towel, twist the ends and wring out the moisture.
Here are a few recipes to try: EGG FREE TOFU MAYO
Drain 1 pound of soft tofu (not silken) In a food processor or blender, combine the tofu, 1/3 cup olive oil and 1/3 cup lemon juice, ¾ teaspoon Dijon mustard and ¾ teaspoon salt and 1/8 teaspoon ground black pepper. Process until smooth. If you think it’s too thick, add 2 tablespoons of water. Store up to 1 week in the refrigerator. This will make about 2 cups.
TOFU MARINADES:
SESAME-SOY: Mix ¼ cup each rice vinegar, soy sauce and vegetable broth; 3 tablespoons lime juice; 1 tablespoon sesame oil and 1 teaspoon ground coriander.
SWEET AND SOUR: Mix ½ cup each ketchup and crushed pineapple, 1/3 cup each white vinegar and brown sugar, 2 minced garlic cloves and 3 sliced scallions.
You can flavor 1 pound of tofu with the above marinades. Be sure to press the tofu and cut through the side to make two ½” thick slabs. Marinate for 15 minutes or up to 5 days in the refrigerator. Bake at 350 degrees for 30 minutes, turning halfway through. You could also use the marinades for chicken (1 pound) or beef or pork (1 pound).
OVEN-BAKED CHICKEN UPDATE: I was asked for a seasoning for the crumb mixture so here it is. I change it almost every time I make it but here is a suggestion or two. To the panko or breadcrumbs you can add, salt, garlic salt, Lawry’s seasoning, ground cumin, Mexican oregano or Italian oregano or just about any seasoning you desire. Experiment and see what you love the best.
In case you didn’t notice, I now have an email button at the bottom of each page. You can email me any questions or ideas. Thank you for checking on my blog.
Now for the update and the email contributions I have received:
I found a recipe that was good for the sweet tooth. Originally I saw it in the WW magazine but when I actually pointed out the serving size, it didn't
equal what the magazine said was 3 points; it was more like 6 points. So I shortened up the recipe and it is a good sweet snack.
S'more snacks
1 1/2 teaspoons of semi-sweet chocolate chips
1/2 bag of mini marshmallows
15 teddy graham cookies
3 points
Also I found that dried prunes were good for a sweet snack 1 point for 5-6 pieces.
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Southwest Salmon Salad(1 large dinner salad or 2 lunch size salads)
Mizidrah(makes 1 very filling serving or 2 servings as side dishes)
-1/2 cup brown rice = 2
-1/2 cup eggie lentils (see recipe below) = 2
-1 to 2 roma tomatoes = 0
-1/2 avocado = 4pts
-green olives and juice to taste = 1
Cook 1 bag lentils with 2 to 3 chopped leeks, 4 veggie bullion cubes, and spices – coriander and mint. Cook with enough water to cover until tender and mushy – approx 1 hr. stir occasionally. Makes a large quantity, more than needed for recipe above.
Chop tomatoes, avocados, and olives mix together and salt and pepper to taste. Layer over lentils and rice.
Eggie Lentils (1 serving)
-1/2 cup cooked lentils (see above recipe) =2
-1 egg = 3 pts
-chopped green onions or sweet red peppers = 0
Place lentils in small baking dish, use back of spoon to make dent in lentils and pour egg into dent. Bake covered at 350 degrees until egg is done. Sprinkle with green onions and salt and pepper to taste. Serve with a hearty crusty bread and salad.
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Quick ideas
-grilled asparagus with 1 oz of shredded Asia go or Parmesan cheese = 3pts
-broiled roma tomatoes (2 tomatoes cut in half with minced garlic and 1 oz Asiago) = 3pts.
-1/2 cup endaname = 2 pts.
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AVOCADO MANGO SALAD
Dressing: 3 tablespoons fresh limejuice
1/8 teaspoon cumin, 1 garlic clove smashed, 1/2-cup extra-virgin olive oil. Salt and pepper to taste.
Salad: 4 ounces baby spinach, 1/3 cup cilantro leaves chopped, 1/4 cup re onion diced, 3/4 cup cherry tomatoes halved, 1 small mango, peeled and cubed, 1 firm ripe avocado cubed.
1. For the dressing: In small bowl, combine lime juice, cumin and garlic; beat well with fork. Add olive oil, salt and pepper and mix well. Set aside to allow flavors to blend. Remove garlic clove before serving.
2. For the salad: Place baby spinach, cilantro, onions and tomatoes in large bowl. Add mango and avocado just before serving and pour salad dressing over. Toss gently until leaves are well coated.
I have a favorite recipe. I take salmon and cook it on top of spinach.
Take a bag of spinach and empty into a skillet with a tablespoon or so of Olive oil. Place frozen or fresh salmon on spinach and sprinkle with garlic sprinkle and squeeze lemon juice on each piece. I also slice lemon and lay on top of fish. Place a lid on skillet and let it cook maybe ten minutes. No turning the fish serve with spinach and rice.
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Mexican Bean Patties
I'm a junk-food junkie at heart and am especially fond of Mexican food. I'm also always short of time and end up at fast-food restaurants way too often. So I came up with my own "fast food" Mexican lunch that comes to work with me. I mix one can of fat-free refried beans, with one pound of LEAN ground beef cooked in taco seasoning, and an eight-ounce bag of shredded mozzarella cheese. Sometimes I throw in a small can of sliced olives. I shape this into 5 or 6 "patties", like hamburgers, wrap in plastic wrap and freeze. In the morning I grab it from the freezer, nuke it at lunchtime, and top it with pico de gallo or tomatoes and a little sour cream. (I make up the pico de gallo and put it in small individual plastic containers, three or four at a time.) A salad on the side with a low-fat dressing completes my fast-food lunch.
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I will say though that I have found a few things that help... like the SaraLee delightful bread is only 1 point for two pieces of bread.... so with that I can have a peanut butter and Jelly sandwich without over killing my points.... That may be something to share with others.. but I will keep thinking of a personal recipe that I can share
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Skinny Cow non-fat ice cream sandwiches as my special treat. I'm a chocoholic and 1/2 of a sandwich is only 1 pt and it satisfies my chocolate craving without using a lot of points.
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One thing that helps me is extending the commercial salad dressing that I like. For example, I will use a tablespoon of my favorite commercial dressing and to it I will add vinegar and lemon juice.
That way I can have more quantity, but I'm not adding calories and fat.
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Thank you so much!
I am excited to go on this journey with my mom.
So you know cooking has not been a part of my past (hence the not owning a 3qt pan) however, I am focusing on making it a part of my present and future. I enjoy the tips and recipes. Tonight we had wild rice, and it was delicious! For now my only food idea I can offer is the mini bags of popcorn, the light ones. It points out to 1 point a bag. I like to eat it after I have worked out.
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I don't have any real secrets, except that a nonfat latte is a good way to get my milk in every day and give myself a treat. If I have one mid-morning, I can make it to lunch!
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I found a good sandwich idea.
2 slices of Orowheat light bread (1 point)
2 Tbsp fat free cream cheese (1/2 point)
4 slices Healthy choice deli turkey meat (1 point)
sliced green peppers-no points
sliced peppercini's-no points
sliced olives-no points
spinach leaves-no points.
Beats the Sub way club (6 points), very satisfying, less points and less money to make
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Good snack for kids:
Ants on a Log:
celery (a lot)
peanut butter (2 tbsp)
raisins (1/4 cup)
(4 points)
Hot Chocolate with non-fat (1 cup) milk & cinnamon 3 points
Apple with 1 oz cheddar cheese (3 points)
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Grandma's Aspirin Cake
Light oven. Grease pan. Crack nuts. Get out bowl, spoons, ingredients. Remove 18 blocks and 7 toy automobiles from table. Measure 2 cups flour onto piece of waxed paper. Get sifter out of cabinet. Remove Grandchild's hands from flour. Wash flour off him. Measure out 1 cup more flour to replace what is now on flour. Put flour, 2 1/2 teaspoons baking powder and 1/4 teaspoon salt in sifter. Get dustpan and brush up pieces of bowl which Grandchild has accidentally knocked off table. Get another bowl. Sift ingredients. With spoon work 1/4 cup shortening against sides of bowl. Answer doorbell. Return to kitchen. Remove Grandchild's hands from bowl. Wash shortening off him. Add 1 cup granulated sugar gradually. Answer telephone. Return to kitchen. Remove Johnny's hands from bowl. Wash shortening and sugar off him. Get out egg. Answer doorbell. Return to kitchen. Mop up flour. Change Johnny's shoes which are egg-y. Get another egg. Beat mixture. Remove toy automobile from bowl. Add flour mixture alternately with egg, 3/4 cup milk and 1 teaspoon vanilla. Answer knock at back door. Return to kitchen and find Grandchild - of all people. Remove his hands from bowl. Wash shortening, sugar, milk, and vanilla off him. Take up greased pan; find it has 1/4 inch layer of nutshells in it. Head for Johnny who flees, knocking bowl off table. Wash kitchen floor; wash kitchen table; Wash kitchen walls; wash dishes. Call the baker. Take 2 Aspirin's ... LIE DOWN!!
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Hi, Here is one of my favorite recipes.....Baked Apple Streusel......4 med apples 1/2 c brown sugar, 1/2 t. cinnamon, 2T lemon juice, 1/4 c flour, 1/4 c uncooked old fashion oatmeal, 3 T. reduced margarine, preheat oven to 350, Stir apples, brown sugar, cinnamon & lemon juice in 1 1/2 qt baking dish. Cut flour, oatmeal, brown sugar & margarine-sprinkle over apples. Bake until apples are tender about 45 min. Serve warm with a dab of reduced fat cool whip...1/2 cup is 2 points
Look for my next posting which will be SIDE DISHES. How many times do you wish you knew what to serve with your main ingredient? I will give you a large assortment with freezing instructions.