Recipe ReDux Post # 62 “Everything” Baked Broccoli and Tofu

September’s Recipe ReDux is “Sheet Pan Meals” where our challenge was to create an entrée that is cooked all together on one sheet for a simple meal with less clean up!  This was a fun one for me because aside from pizza, or maybe lasagna, I had never really cooked an all in one meal in the oven!  My daughter loves tofu and broccoli and I happened to have those on hand, not to mention the new Trader Joes “Everything But the Bagel” seasoning in my cupboard which I had been waiting to try!! After pressing the tofu, I combined cubes of it and broccoli with a simple sauce and the seasoning , baked it in the oven and it came out delicious! If you do not have the Trader Joes seasoning you can also substitute plain sesame seeds as well. I hope you will try it along with the other Sheet Pan creations from the RecipeReDux group!

Ingredients:

¼ cup low sodium soy sauce (use gluten free brand if on gluten-free diet)

2 tablespoons seasoned rice vinegar

2 tablespoons canola oil

1 teaspoon garlic powder

1 tablespoon Traders Joes “Everything But the Bagel” seasoning or sesame seeds

16 ounces extra firm tofu, cut into ½ inch cubes

8 cups raw broccoli florets

parchment paper or cooking spray

Directions:

Preheat oven to 400 degrees. In a small bowl, whisk together the soy sauce, vinegar, oil, garlic power and seasoning/sesame seeds.  Add the tofu to a large bowl, pour in half of the soy sauce mixture and toss to coat.  Spread the tofu on one side of a large baking sheet topped with parchment paper or coated with cooking spray.  Add the broccoli to the bowl, pour in the second half of the sauce and mix to coat.  Spread the broccoli on the other half of baking sheet.  Bake for 15 minutes, turn over and then bake for another 5-10 minutes until lightly browned.  Sprinkle with additional sesame seeds for serving if desired

Makes 6 heaping cups 6 servings

Serving size: 1 heaping cup  Calories 190 Protein  14 g Carb 9 g Fiber 2 g Sugars 3 g Fat 9 g Saturated fat g Sodium  655 mg

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Sesame Seaweed Salad – My first Recipe ReDux Post!

This month I took the plunge and joined Recipe ReDux, a blogger recipe group started by dietitians Regan Jones, Serena Ball and Deanna Segrave-Daly for dietitians and other health conscious bloggers to come together and create recipes for a monthly challenge featuring specified foods/ingredients/themes. I have enjoyed checking out past challenges because the recipes submitted by these very talented group of “ReDuxers” are not only healthy but very creative as well. I decided that though a bit intimidating, joining this group would expand my culinary boundaries and encourage me to develop recipes using a wider variety of healthy and delicious foods, that I may or may not have tried before. Well, this is my first challenge and it has done just that! May’s theme was to use little fishes (sardines, anchovies etc) or sea veggies like kelp or seaweed, NONE or which I have ever cooked with, nor tried except for seaweed. I have enjoyed seaweed salad ever since I was introduced to it by my husband on our first date at a sushi restaurant years ago. The seaweed salads that I have consumed at various sushi restaurants in the past have been delicious yet very basic. They are usually scant with ingredients, almost like a condiment, containing primarily seaweed and the dressing. I decided that I wanted to create a heartier seaweed salad of sorts, using the seaweed as a back drop studded with a variety of salad ingredients like cucumbers, carrots and even edamame. I did stay somewhat traditional with the dressing and added sesame seeds for a double sesame kick. The result is a seaweed salad that is a bold side rather than a mere accompaniment and that can even be made a meal with the addition of some fish, chicken or tofu on top. Check out the salad recipe as well as the awesome recipes from the recipe ReDux clan below.

Ingredients:

 2 cups re-hydrated wakame seaweed (start out with about ½ cup dry)
½ cup chopped cucumber (I used the Persian variety)
½ cup finely shredded carrot (a julienne peeler works great)
½ cup cooked and shelled edamame
1 tablespoon sesame seeds
2 tablespoons sesame oil
¼ cup seasoned rice vinegar
1 teaspoon low sodium soy sauce (use a gluten-free brand such as San-J if you are on a gluten free diet)
½ teaspoon brown sugar a dash or two of red pepper flakes (optional)

Directions:

Rehydrate and soften the seaweed by soaking it in cold water for about 3-5 minutes, then rinse and pat dry. Toss the seaweed, cucumber, carrots, edamame and sesame seeds in a medium bowl. In a small bowl whisk together the sesame oil, rice vinegar, soy sauce, brown sugar and red pepper flakes. Then add this dressing to the bowl with the seaweed salad and toss until even coated . Chill if not serving immediately

Makes about 3 cups, 6 servings

Serving size: ½ cup Calories 80 Protein 3 g Carb 6 g Fiber 1 g Sugars 3 g Fat 6 g Saturated fat 0.5 g Sodium 310 mg

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Soy Basil Grilled Asparagus

Just a few simple ingredients can spice up this veggie.

Ingredients:

1 pound asparagus
4 tablespoons chopped fresh basil
1 teaspoon finely chopped garlic (about 1 large clove)
½ cup low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼ teaspoon crushed red pepper

Directions:

Wash and trim the asparagus stems about ¼-1/2 inch from the bottom. Add them and all of the remaining ingredients to a large ziplock bag, snap closed and shake well. Marinate in the fridge, preferably 12-24 hours. Once ready to cook preheat barbeque grill, or a large nonstick pan on medium heat. Discard the marinade and put the asparagus on and heat 5 minutes each side until lightly browned and slightly crispy on the edges.

Makes 4 servings

Serving size 1/4th of the recipe Calories 45 Protein 5 g Carb 7 g Fiber7 g Sugars2 g Fat 0g saturated fat 0 g Sodium 200 mg

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Asian Slaw

A light and refreshing side dish.

Ingredients:

2 cups shredded green cabbage
1 cup shredded or matchstick carrots
1 cup red pepper sliced thin
1-2 tablespoons chopped fresh cilantro
2 tablespoons slivered almonds
4-5 tablespoons rice vinegar
1/2 tablespoon sesame oil
1 teaspoon sugar
½ teaspoon low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)



Directions:

Add the cabbage, carrots, cilantro and almonds to a large bowl. In a smaller bowl, whisk together the rice vinegar, sesame oil, water, soy sauce and sugar and pour into the bowl with the cabbage/carrot mixture. Toss well. Chill if not serving immediately.

Makes 3.5 cups 7 servings

Serving size: 1/2 cup Calories 40 Protein 1 g Carb 6 g Fiber 1 g Sugars 3 g Fat 2 g Saturated fat 0 g Sodium 240 mg

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Cucumber Salad

A snappy lil' salad that makes a nice side dish with an Asian themed meal, or even a picnic lunch with sandwiches.

Ingredients:

3 cups cucumber- peeled, seeded, sliced thinly into rounds, then cut in half (Persian cucumbers are also nice to use)
1/4 cup + 1 tablespoon seasoned rice vinegar
1 tablespoon water
1 teaspoon sugar
1 teaspoon sesame seeds
a few dashes of red pepper (optional, if you want to add a spicy kick)

Directions:

Put the cucumber in a medium bowl. In a separate smaller bowl, whisk the remaining ingredients together and pour over the cucumbers. Mix well and chill before serving.

Makes 3 cups, 6 servings

Serving size 1/2 cup Calories 20 Protein 1 g Carb 5 g Fiber 1 g Sugars 4 g Fat 0 g Saturated 0 fat g Sodium 250 mg

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Veggie Fried Rice

Delicious fried rice without all the fat….

Ingredients:

2 cups cooked brown rice (I used Trader Joes instant microwavable)
1/2 cup diced green onion
1 cup diced celery (a couple stalks)
1 cup chopped or matchstick carrots
1/2 cup corn or peas
1 cup chopped broccoli
1 tablespoon sesame oil
1-2 tablespoons low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼- ½ cup chopped fresh basil
2 tablespoons chopped nuts (peanuts or cashews)

Directions:

Wash, cut and measure all of the vegetables and chop up the nuts (or you can put the 1/4 cup in a baggie, seal it and crush them). Begin cooking the rice according to package directions.
While the rice is cooking, put the tablespoon sesame oil and all the veggies in a separate large skillet, wok or flat saucepan and put on medium to high heat and sauté, stirring constantly. . Cook for about 7-10 minutes or until they are slightly tender and remove from heat. Once the rice is done, add it into the pan with the veggies. Return to medium heat, add the tablespoon of soy sauce, chopped nuts and the basil and stir well to coat/mix and until warm, about 2-3 minutes.

Makes 4 cups, 4 servings

Serving size: 1 cup Calories 210 Protein 5 g Carb 33 g Fiber 4g Sugars 3 g Fat 4g Saturated fat 1g Sodium 460 mg

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Veggie Potstickers

These healthy little packages are bursting with veggie flavor.

Ingredients:

12 wonton wrappers, I used Wing Hing
1 teaspoon finely chopped fresh ginger
1 clove garlic finely chopped
¼ cup chopped green onion
½ cup chopped celery
½ cup chopped or shredded carrots
½ cup chopped water chestnuts (canned, rinsed and drained)
1 cup chopped Napa cabbage
½ cup chopped mushroom
1 tablespoon low sodium soy sauce
3-4 teaspoons sesame oil

Directions

Place 1 teaspoon sesame oil, garlic and ginger and onions in a large skillet, pan or wok and sauté for a few minutes until slightly browned. Add another teaspoon sesame oil and throw in the celery, carrot and water chestnuts and sauté for about 3-4 minutes. Then add another teaspoon of sesame oil, the tablespoon of soy sauce, the mushrooms and cabbage and sauté for another 3-4 minutes until all the vegetables are slightly softened. Spoon onto a dish and let cool for a few minutes. Meanwhile take out the wonton wrappers and lay them out on a cutting board or clean surface. Spoon one heaping tablespoon of the mixture onto one side of the wrapper, wet all the edges with water (using your fingers), fold over the wrapper to make a triangle and pinch close all along the edges. Add the last teaspoon of sesame oil to the skillet on high heat and add the filled wontons, heat about 3-5 minutes on each side until lightly browned and slightly crispy. Or if you like the outsides softer you can steam them for a few minutes on each side in a the pan in a ¼-1/2 inch of boiling water, with a top on. Another alternate way to cook the wontons is to bake them at 350 degrees on a baking sheet about 7-10 minutes each side.


Makes 12 wontons, 12 servings

Serving size 1 wonton: Calories 45 Protein 1 g Carb 6 g Fiber 0 g Sugars 2 g Fat 1.5 g Saturated fat 0 g Sodium 85 mg

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Apple Dessert Wontons

These taste like mini apple pies but are a lot friendlier to the waistline!

Ingredients:

12 wonton wrappers, (I used Wing Hing- very thin and low calorie)
3 cups chopped apple (Gala, Fuji, Pink Lady works well)
3 tablespoons brown sugar
1 teaspoon cinnamon
ICB or 1 tablespoon light margarine
Fat free caramel sauce (such as Smuckers), optional for serving
Non fat frozen yogurt or cool whip, optional for serving

Directions:

Preheat oven to 350 degrees. Spray a large pan or skillet with ICB or coat with 1 tablespoon margarine on medium heat. Add the apples and sauté until slightly tender, about 5-7 minutes. Stir in the brown sugar and cinnamon and heat for another 30 seconds until dissolved. Remove from heat and set aside in a dish. Meanwhile take out the wonton wrappers and lay them out on a cutting board or clean surface. Spoon one heaping tablespoon of the mixture onto one side of the wrapper, wet all the edges with water (using your fingers), fold over the wrapper to make a triangle and pinch close all along the edges. Place on a baking sheet and spray a few times with ICB and bake for 10 minutes. Flip the wontons over and bake for another 10 minutes until crispy. Serve with caramel sauce and non fat frozen yogurt or whipped topping.

Makes 12 wontons, 12 servings

Serving size 1 wonton: Calories 50 protein 1 g Carb 12 g Fiber 1 g Sugars 7 g Fat 0 g Saturated fat 0 g Sodium 50 mg

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Sesame Asparagus

Liven up asparagus with a double dose of sesame. This side dish comes alive with the flavors of sesame oil and seeds and a hint of soy sauce and garlic.

Ingredients:

12 ounces fresh asparagus, rinsed and chopped into one inch pieces (3 cups of chopped stalks)
2 teaspoons sesame oil
2 teaspoons soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
¼ teaspoon crushed garlic, or ½ a clove minced
1 teaspoon sesame seeds

Directions:

Cook the asparagus until almost done- by either boiling them in a pot of water, steaming in a pyrex dish in an half inch of water or even quicker, put them in a Glad® Simply Cooking™ Microwave Steaming Bags and heat on high for about 2-3 minutes. Add sesame oil, soy sauce and garlic to a medium sized pan and put on medium heat. Add the asparagus and sauté 5-7 minutes until just before browned. Sprinkle with sesame seeds and serve.

Variations:

If you re watching sodium, you can use low sodium soy sauce.

Makes 3 cups, six servings

Serving size: 1/2 cup Calories 40 Protein 2 g Carb 4 g Fiber 2 g Sugars 1 g Fat 2 g saturated fat 0 g Sodium 125 mg

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Lettuce Wraps

These make a nice appetizer or you can add cooked fish, chicken, lean beef or pork and serve with a side of brown rice to make them a meal.

Wraps:

Ingredients:

1 ½ teaspoons sesame oil
¼ cup finely chopped onion
1 garlic clove, finely chopped
1 cup finely chopped celery
1 cup finely chopped carrots
1 eight ounce can water chestnuts, finely chopped
1 cup finely chopped red, yellow or orange bell pepper
1 cup finely chopped mushrooms
1 tablespoon low sodium soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
4 -6 lettuce leaves, rinsed well and dried
chopped fresh basil (optional, for garnish)
slivered almonds (optional, for garnish)

Directions:

Place ½ teaspoon sesame oil, garlic and onions in a large skillet, pan or wok and sauté for a few minutes until slightly browned. Add another ½ teaspoon sesame oil and throw in the celery, carrot, water chestnuts and pepper and sauté for about 4-5 minutes. Then add the last ½ teaspoon of sesame oil, the tablespoon of soy sauce and the mushrooms and sauté for another 3-5 minutes until all the vegetables are slightly softened. Let cool for a few minutes then spoon the mixture into the lettuce leaves. Top with sauce (recipe listed below). These can also be made ahead of time, chilled and served cold.

Sauce

2 tablespoons peanut butter
2 tablespoons light coconut milk
2 tablespoons water
1½ teaspoons soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
1½ teaspoons rice vinegar
1 teaspoon sesame oil
1 teaspoon lime juice
¼ teaspoon fresh or powdered ginger
1/4-1/2 teaspoon crushed red pepper flakes


Combine all of the above listed ingredients in a small bowl. Whisk together until a smooth consistency is reached.

Makes 4-6 wraps, (4 large or 6 smaller)

Serving size: 1 small lettuce wrap without sauce (1/6 recipe) Calories 48 Protein 1.5 g Carb 8 g Fiber 3 g Sugars 3 g Fat 1 g Saturated fat <1 g Sodium 134 mg

With sauce: Calories 90 Protein 3 g Carb 10 g Fiber 3 g Sugars 4 g Fat 5 g Saturated fat 1 g Sodium 217 mg

Serving size: 1 large lettuce wrap(1/4 recipe) Calories 73 Protein 2 g Carb 13 g Fiber 4 g Sugars 5 g Fat 2 g Saturated fat <1 g Sodium 199 mg

With sauce: Calories 136 Protein 4 g Carb 15 g Fiber 4 g Sugars 6 g Fat 8 g Saturated fat 1 g Sodium 323 mg

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Spinach and Eggplant Salad

This unique salad features majestic colorful veggies all dressed up in a bit of tang.

Ingredients

1 eggplant, cut vertically into ¼ inch slices (about 8 rounds)
2.5 ounces spinach, about 5 lightly packed cups
½ cup shredded carrots
1 cup chopped cucumber (about 1/2 large cucumber)
1 teaspoon of sesame oil

Directions:

Slice the eggplant into 8 rounds then cup the rounds in half to make 16 wedges. Add to oil to a large pan and cook the eggplant on high heat, warming the sliced rounds about 7-10 minutes on each side, until browned. (Another option is to omit the oil and grill it on the barbeque or a nonstick pan.) Meanwhile mix the spinach, shredded carrot and cucumbers in a large bowl. Once the eggplant is done, let cool for 5-10 minutes, pat dry any moisture and add it to the bowl with the salad. Toss well with the dressing (recipe listed below) and serve.

Dressing

Ingredients:

2 tablespoons rice vinegar
3 tablespoons chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural if you are on a gluten-free diet)
1 teaspoon sesame oil
2 teaspoons honey
2 teaspoons soy sauce (*use a gluten-free brand such as San-J if you are on a gluten-free diet)
2 tablespoons chopped fresh basil or cilantro

Directions

Put all of the above listed ingredients into a small bowl and whisk until mixed well. Toss with the salad greens and serve, or refrigerate in an airtight container if it will not be used immediately
.
Variations:

If you’re watching sodium use low sodium broth and soy sauce.

Add grilled chicken or tofu to this salad to make it a light meal.

Makes 7 cups, four servings

Serving size: 1 ¾ cup with dressing
Calories 100 Protein 2 g Carb 15 g Fiber 6 g Sugars 9 g Fat 5 g saturated fat <1 g Sodium 370mg

Serving size: 1 ¾ cup without dressing
Calories 50 Protein 2 g Carb 10 g Fiber 5 g Sugars 4 g Fat 1.5 g saturated fat 0 g Sodium 30 mg

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Ridiculously Easy Corn Soup

This mild, velvety soup has both sweet and savory flavors and can be whipped up in a flash.

Ingredients:

4 cups sliced mushrooms
Two 14 ounce cans cream style corn
one 14 ounce can chicken or vegetable broth
½ cup chopped green onion.
1/4 teaspoon minced fresh ginger (or ground ginger)
1 teaspoon crushed garlic or 1-2 cloves chopped
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)

Directions:

Spray a medium sized pot with ICB or olive oil sprayer (if neither are available use a teaspoon of olive oil) and add mushroom, green onion, crushed garlic and ginger. Sauté until slightly soft- about 5-7 minutes. Add the broth and creamed corn and stir well. Simmer for 10 minutes until hot.

Variation:

If you re watching sodium you can use low sodium broth

Makes 6 cups, six servings

Serving size: 1 cup Calories 140 protein 3 g Carb 31 g Fiber 2 g Sugars 8 g Fat 2 g saturated fat 0 g Sodium 690 mg

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Sesame’d Noodle and Veggie Stir Fry

This is a fairly quick and easy stir fry to prepare, filled with all kinds of colorful veggies, the crunch of nuts and a hint of rich sesame oil.

Ingredients:

4 oz of soba noodles or whole wheat spaghetti
1 cup diced onion (about 1 medium)
1 cup diced celery (a couple stalks)
2 cups chopped mushrooms
1 cup chopped bell peppers yellow, orange or red (about 1 whole pepper)
1 cup cubed egg plant (1 small or ½ of a large)
1 cup snap peas or pea pods
ICB spray or olive oil using olive oil sprayer (if both n/a use a teaspoon of olive oil)
½ teaspoon crushed garlic or a few cloves diced
½ cup chopped fresh basil
¼ cup chopped nuts (peanuts or cashews)
1 tablespoon sesame oil
soy sauce and crushed red pepper flakes (optional for serving)

Directions:

Wash, cut and measure all of the vegetables and chop up the nuts (or you can put the 1/4 cup in a baggie, seal it and crush them). Begin cooking noodles according to their package directions.
As the noodles are cooking, put all the veggies in a separate large skillet, wok or flat saucepan sprayed with ICB or olive oil sprayer (or drizzled with 1 teaspoon olive oil), put on medium to high heat and sauté, stirring constantly. Add the crushed garlic after about 5 minutes as the veggies begin to soften and occasionally spray with more ICB or the olive oil sprayer to keep them from sticking to the pan. Cook for another 5 minutes or until they are slightly tender and remove from heat. Once the noodles are done, pour them into a strainer to dry and then add them into the pan with the veggies. Return to medium heat, add the tablespoon of sesame oil, chopped nuts and the basil and stir well to coat/mix and until warm, about 3-5 minutes.

Serve with soy sauce and crushed red pepper if you like.

Variations and notes:

If you don’t like one or more of the above vegetables you can substitute a cup of another chopped vegetable of your choice (broccoli, carrots, water chestnuts etc) – just make sure you have 6 cups of raw veggies total.

Two ounces of dry long pasta bunched up in your hand, such as spaghetti, thin spaghetti, linguine or vermicelli, is about the same size as the diameter of a quarter. Two ounces of dry pasta yields about 1 cup of cooked pasta. You will need twice that amount this recipe.

Makes 6 cups, six servings

Serving size 1 cup: Calories 229 Protein 6 g Carb 26 g Fiber 5 g Sugars 6 g Fat 8 g Saturated fat <1 g Sodium 66 mg (not including soy sauce!)

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