Thursday, March 31, 2011

Tofu Stir-fry with Wheat Berries and Pea Shoots

This is a great last minute "whipped-up" dinner and still comes out tasting delicious. It is basically a stir-fry with the veggies I had in my fridge but instead of serving over brown rice I used wheat berries for a little variety. Then I topped with pea sprouts for a refreshing twist. I love sprouts and I can't wait to add the extras to something else tomorrow! You can cook the wheat berries ahead of time and once you mix or top with the veggie/tofu mixture it will warm up enough to enjoy.

2 carrots, thinly sliced
1 head of broccoli, cut up into small florets
1/2 cabbage, thinly sliced (or half a bag of preshredded cabbage)
1 package of firm tofu, diced
handful of pea shoots
1 cup wheat berries, cooked according to package
1/2 cup Sesame teriyaki sauce (any kind will do- i had a bottle from williams-sonoma)
1 tbsp sesame oil

Add sesame oil to large saute pan over medium high heat. Add carrots, tofu and broccoli. Cook about 5-7 minutes until softened. Add cabbage and cook another couple minutes until wilted. Add teriyaki sauce and mix through. Cook another minute and serve over wheat berries. Top with pea shoots.

Friday, March 25, 2011

Turkey Quinoa Loaf

One of my "followers" recommended a version of this recipe to me and I decided to try it out. Typically I pour ketchup over any meatloaf I eat; however I tried this before I even dipped it
into ketchup and was amazed that it didn't even need to be drowned in ketchup!! This recipe was great and the flavor was really incredible! It was colorful and healthy too!! This is a definite keeper!

1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 carrot, chopped
1/2 red bell pepper, chopped
2 large cloves garlic, chopped
1/4 cup whole wheat bread crumbs
1 (20 ounce) package lean ground turkey
1 1/2 tablespoon tomato paste
1 dash hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon fresh thyme

Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Preheat an oven to 350 degrees.

Heat the olive oil in a skillet over medium heat. Stir in the onion, carrot and pepper; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.

Stir the turkey, cooked quinoa, onions, carrots, pepper, bread crumbs, tomato paste, hot sauce, Worcestershire, egg, salt, thyme and pepper in a large bowl until well combined. The mixture will be very moist. Shape into a loaf in a baking dish.

Bake in the preheated oven until no longer pink in the center, about 50 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F. Let the meatloaf cool for 10 minutes before slicing and serving.

Friday, March 11, 2011

Pasta with Veggies and Chickpeas

  • I have gotten two different requests this past week: one for a vegetarian dish and one for a pasta dish.... well this one helps both of my followers :-) I suggest a little extra salt because it was a little bland but still very healthy and very satisfying!
  • (I found this recipe on

  • 1 pound asparagus, cut into 1-inch pieces
  • 1 red pepper, chopped
  • 1/2 teaspoon each salt and black pepper
  • 1 package whole wheat penne pasta
  • 1 can (15.5 ounces) chickpeas, drained and rinsed
  • 1 package (4.4 ounces) light, spreadable herb cheese (such as Boursin)
  • Pinch of freshly grated nutmeg

1. Generously coat a medium-size nonstick saucepan with nonstick cooking spray; heat over medium-high heat. Add asparagus, red pepper and 1/4 teaspoon each salt and pepper to pot. Cook, stirring, for 6 minutes. Remove and keep warm.

2. Cook penne in boiling salted water for 12 minutes. Drain; reserving 1 cup pasta water.

3. Return pasta to pot. Over medium heat, stir in asparagus mixture, remaining 1/4 teaspoon each salt and pepper, chickpeas, cheese and nutmeg, adding reserved pasta water as needed to thin sauce. Serve immediately.

Wednesday, March 9, 2011

Vegetable Casserole with Tofu Topping

Tonight I made this vegetable casserole with tofu topping along side some tilapia that was already seasoned from Whole Foods. The topping was really good! I was out all day but this dish was still very easy to throw together in no time!

For vegetables

  • 2 tablespoons olive oil
  • 2 medium onions, halved lengthwise and thinly sliced lengthwise
  • 1 lb cabbage, cored and cut crosswise into 1/3-inch-thick slices
  • 1 bunch of kale, stems and center ribs removed and leaves coarsely chopped
  • 5 carrots, cut into thin strips
  • 1/2 cup water
  • 2 tablespoons soy sauce
  • 1/2 teaspoon salt

For topping
  • 1 1/2 cups fine fresh or dried bread crumbs
  • 7 oz firm tofu
  • 1/2 cup finely grated Parmigiano-Reggiano
  • 1/3 cup olive oil
  • 2 teaspoons dried basil, crumbled
  • 1 1/2 teaspoons dried oregano, crumbled
  • 1 teaspoon paprika
  • 1 garlic clove, chopped
  • 1/4 teaspoon salt

Sauté vegetables:
Put oven rack in middle position and preheat oven to 350°F.

Heat oil in a deep 12- to 14-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened and beginning to brown, about 5 minutes. Reduce heat to moderate and add cabbage, kale, carrots, water, soy sauce, and salt. (Skillet will be full, but volume will reduce as vegetables steam.) Cook, covered, stirring occasionally, until vegetables are just tender, 10 to 15 minutes. Transfer to a 13- by 9-inch glass baking dish.

Make topping:
Pulse all topping ingredients together in a food processor until combined well. Alternatively, mash ingredients together in a large bowl with a potato masher. Sprinkle tofu mixture over vegetables in baking dish and bake, uncovered, until topping is golden brown and vegetables are heated through, 15 to 20 minutes.

Tuesday, March 8, 2011

Salmon with Warm Wheat Berry Salad

If only I had a picture of my kids while they were eating this dinner... we told them bears eat salmon so they were crawling around on the floor pretending they were bears and would hop up on their chairs and take a bite every so often. Although I prefer they sit in their seats for the entire meal... one can dream right... at least they ate the salmon.

4 cups water
1 1/2 cups wheat berries

1/2 cup finely diced carrots
1/2 cup finely diced celery
2 teaspoons olive oil, divided
1/3 cup dried cranberries
1/4 cup toasted pecans
2 tablespoons balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon pepper
3 pounds salmon
1/4 cup pure maple syrup
1/4 cup whole grain Dijon mustard

Bring 4 cups water to boil; add wheat berries. Reduce heat and cook, uncovered, for 1 hour or until tender and most of liquid is absorbed. Drain; set aside.

Cook carrots and celery in 1 teaspoon oil in a large skillet over moderate heat for 3 minutes or until tender. Add wheat berries and cranberries, and cook, stirring, for 5 minutes or until hot. Transfer to serving bowl, and stir in next 4 ingredients (through pepper). Cover and keep warm.

Preheat oven to 450°. Brush a baking sheet with 1 teaspoon olive oil; arrange salmon, skin side down. Combine maple syrup and mustard; spread on top of salmon. Roast in middle of oven for 7 minutes. Turn broiler on; broil salmon for 3–4 minutes or until golden on top.

I adapted this recipe from another blog. (

Thursday, March 3, 2011

Chicken Rice Blend with Leeks and Cranberries

This recipe is adapted from Cooking Light (Jan/Feb 11). It takes like thanksgiving dinner all mixed into one bowl. It was quick and healthy!

2 tbsp olive oil
kosher salt and pepper
1/2 lb skinless boneless chicken thighs, cut into pieces
3 cups thinly sliced leeks (about 2 leeks)
1 package of Kashi Pilaf- my favorite rice blend! below is a picture of the box so you know what to look for (can buy at Whole Foods or probably any grocery store)
1 cup dried cranberries
1 tbsp chopped fresh sage
1/4 cup white wine

Heat large skillet over medium high heat. Add 1 tbsp olive oil, swirling to coat pan. Sprinkle chicken with salt and pepper. Add chicken to pan and saute for 3 minutes or until browned. Remove chicken from pan. Add leeks, pepper and another dash of salt. Saute for a couple minutes until leeks are tender. Add leek mixture to chicken. Add remaining 1 tbsp oil to pan and add rice. Cook 2 minutes without stirring. Stir rice mixture and add chicken, leeks, cranberries and sage to pan. Add wine and cook about 2 minutes or until mixture is dry. Serve hot.