Uses for Tofu

think of tofu as the oatmeal in my mother's meatloaf. It'll stretch whatever you want, as it absorbs flavors. Try in place of half the cheese in your lasagne. Use as half the meat in your sloppy joes. Mix with beans in burritos or other mexican dishes.

Homemade Multi-Grain Sandwich Bread

Source:  bakeoff-flunkie - visit site for step by step tutorial.

3/4 cup Bob's Red Mill 7 Grain Hot Cereal 
1 1/2 cups very hot water (as hot as your tap gets)
2 cups whole wheat flour
1 1/4 cup all-purpose flour
4 teaspoons sugar
2 teaspoons coarse salt
1 tablespoon yeast
2 tablespoons dry milk
2 tablespoons wheat gluten
4 tablespoons instant potato flakes
2 teaspoons white vinegar
2 tablespoons canola oil

1. Combine the cereal and hot water; let it stand 15 minutes.

2. Put all of the dry ingredients in the bowl of a food processor fitted with a dough blade; pulse it several times to combine it all together.

3. Add the cereal and water, vinegar, and oil. Run the processor on the dough setting for about 2 minutes; the dough should pull away from the sides, but not be a solid mass.

4. Turn the dough out onto a lightly floured surface, knead it a few times, and shape it into a ball.



5. Spray a medium bowl with non-stick spray. Place the dough in the bowl, lightly spray the top of the dough, and cover the bowl with plastic wrap. Let the dough rise at room temperature until it's doubled, about 55-60 minutes.


6. Gently turn the dough out onto a lightly floured surface and use your fingers to gently deflate it (I don't understand why recipes say to punch dough down. Be nice to your dough).

7. Use your fingers to press the dough out to a rough rectangle. Starting at a long side, roll and tuck/pinch the dough into a loaf. (This is a two-handed job, but I was both bread maker and photographer.)


8. Spray a 9 1/4 x 5 1/2 inch pan with non-stick spray (my pan is non-stick, so I didn't need to spray it) and place the dough in the pan. Make sure the dough comes to the ends to ensure an even rise. Lightly spray the top of the dough with non-stick spray, cover the pan with plastic wrap, and let it rise at room temperature until almost doubled, about 35-40 minutes. Pre-heat your oven before it's done rising.


9. Bake at 375 for 35-40 minutes or until the bread has an internal temperature between 190-200 deg. Checking the temperature is the best way to know if the bread is done; use an instant-read one. Remove the loaf from the pan and cool it on a wire rack. I put my rack on top of a wood cutting board because I think it helps absorb the steam, instead of the steam making a puddle on my countertop under the rack.

Printable copy


Print Page

Sesame Beef Stir Fry

Print Page

Yogurt Cheese Lemon Cheesecake

LEMON CHEESECAKE 
Rich and delicious! Only 100 calories.
It's so easy to make, you mix it with a fork.

2 cups nonfat yogurt cheese	Preheat oven to 325 degrees. Lightly grease a 7-inch springform or 8-inch piepan. Combine yogurt cheese, sugar, cornstarch, lemon juice and vanilla, mixing gently with a fork or wire whisk until well bended. Stir in the eggs. Pour into prepared pan and smooth the top with a spatula. Bake until the center is set, 20 to 25 minutes (piepan) or 55 minutes (springform). Cool slightly and refrigerate, uncovered, for 24 hours. Serves 8.  1 slice: Calories 100, Protein 6 gm, Carbohydrates 18 gm, Fat less than 1 gm, Cholesterol 0, Calcium 143 mg, Sodium 65 mg.
7 tablespoons sugar (or to taste)
1 tablespoon cornstarch
4 egg whites, lightly beaten (or 1 egg and 2 whites)
1 lemon, juice
1 teaspoon vanilla
1/2 teaspoon grated lemon peel, or 1/4 teaspoon lemon extract

Print Page

BROWNIES - Very Low Fat

Ingredients:
1/2 c. unsweetened dark cocoa powder
1/2 c. unsweetened applesauce
3 egg whites
1 c. sugar
1 tsp. fine sea salt
1 tsp. vanilla extract
1 tsp. instant coffee granules (optional)
1/2c. white whole wheat pastry flour

Method:

Mix all dry ingredients then add applesauce and egg whites ad fold into dry mixture. Put in 8 inch square pan. Bake at 350 degrees for 20-25 min.

Nutrition Facts/Serving:
99 calories
23 g. carbohydrate
0.5 g. fat


Print Page

ARTICHOKE DIP - Made Healthy

Ingredients:
1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 deg. combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving: 
68 calories
9 g. carbohydrate
2 g. fat


Print Page

Orange Roughie Dijonaise

from Hilton Head Health Institute

 

INGREDIENTS:

            4 orange roughie fillets (6 oz.)

            3 tbsp non-fat mayonnaise

            1 tbsp mustard

            ½ tsp prepared horseradish

            1 tsp fresh dill (chopped)

            2 tbsp bread crumbs (unseasoned)

            ¼ tsp lemon zest

            1 tsp paprika

            Vegetable Spray

 

PROCEDURE:

• Spray baking dish large enough to just fit the fish in a single layer
• Fold the thin end of the fillet under and layer in the pan
• In a bowl, mix the mayonnaise, mustard, horseradish, dill and lemon zest.  Spread evenly over the fish
• Sprinkle with the bread crumbs and the paprika
• Spray top of fish with vegetable spray
• Bake uncovered in oven at 350º for approximately 20 minutes

 

Chef’s Tip:  Try spreading blanched spinach or broccoli between the folded layers of fish.  NOTE:  The sodium content of mustard varies a great deal with Dijon mustard tending to be quite high.  Keep this in mind if you are following a low sodium diet plan. 

 

Servings:  4

Fat:  1.5 grams

Calories:  160

Print Page

Apple-Kashi Breakfast Pilaf

from Hilton Head Health Institute  

I great substitute for Oatmeal!

1c                    Kashi® 7 whole grain pilaf

2c                    apple juice

2c                    water

1c                    apples-peeled and diced

¼ c                  honey

1 tsp                vanilla

1 tsp                cinnamon

½ tsp   nutmeg

Bring apple juice and water to a boil. Add Kashi® and apples then cover and cook for 1 hour on low heat. Remove from stove and stir in remaining ingredients. Reheat to serve.

Yield: 4 cups

Serving Size: ½ cup

Calories: 152

Fat: 2

Print Page

Lavosh Pizza - from Hilton Head Health Institute

from Hilton Head Health Institute

I had a lavosh pizza years and years ago at a restaurant in Scottsdale.  I remember loving it!  I think it simply had mozzarella and thinly sliced tomatoes.  This looks good as well!

1 Large whole wheat Lavosh cracker

6 ounces pasta sauce, fat-free

2 tablespoons fresh garlic, minced

1 ½ cups artichokes, canned, drained, and quartered

1 ½ cups bell pepper, diced

4 cups fresh spinach, chopped

1 cup red onion, thinly sliced

½ cup part-skim mozzarella cheese

¼ cup parmesan cheese, finely grated

2 tablespoons fresh Italian herbs, chopped

 

Other toppings include: chicken, pineapple, mushrooms, squashes, jalapeños, Canadian bacon, etc. Including these items on the pizza will increase the calorie count

 

Place Lavosh cracker on large baking sheet. Spread pasta sauce over the cracker all the way to the edges. Sprinkle with garlic. Top with spinach and remaining vegetables. Top with cheeses and herbs. Bake 7 to 10 minutes at 400° or until golden browned and bubbly.

 

Remove from oven and transfer to a large cutting board. Cut into 8 even pieces.

 

 

Number of servings:              4

Serving Size:                          2 slices

Calories per serving:             256

Fat grams per serving:          6

Print Page

Food Lovers Fat Loss - Robert Fergusen

Jorge Cruise Brownies

Print Page

Banana Nut Pancakes -- in a Bag!

Prepared by Heidi Diller, RD Albertsons Nutritionist
www.albertsons.com

(Recipe courtesy of California Raisins)

Serves 6
INGREDIENTS:

Pancakes
1 large ripe banana
2 cups whole grain pancake mix
1 cup fat-free milk
1/2 cup California raisins
1/4 cup maple syrup
1/4 cup chopped walnuts
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
Maple Raisin Topping
1/2 cup maple syrup
1/4 cup California raisins
1/4 teaspoon ground cinnamon

PROCEDURE:

Place banana in large resealable plastic bag and squeeze to mash. Add remaining pancake ingredients; seal and knead to mix well. Snip corner off bag and squeeze batter onto a large hot griddle coated with nonstick cooking spray to make circles or squiggles or happy faces, as desired. Cook over medium heat for about 3 minutes on each side, until lightly browned.
For topping, combine ingredients in small bowl and microwave on HIGH for 30 seconds till warm.
Nutrition Facts per serving: Calories 380 (8% from fat); Fat 3.5g ;
Cholesterol 0mg; Protein 10g; Carbohydrates 81g; Fiber 8g; Iron 3mg; Sodium 370mg; Calcium 229mg

Manadarin Orange Chicken

Marinade:

3 T frozen oj concentrate, thawed

3 T lower sodium soy sauce

1 T freshly minced garlic

1 T hot sesame oil

1 T chili garlic sauce or chili paste

3/4 C canned unsweetened mandarin oj in juice

6 trimmed chicken breast (4 oz each)

Marinade chicken for at least 6 hours or overnight.

Bake in preheated 400 oven in 11 x 7 glass dish covered in foil for 25-30 minutes.

183 cal, 27 protein, 7 carb, 4 fat, 

source:  biggest loser family cookbook

source:  biggest loser family cookbook

Print Page

Bananas and Cream English Muffin

1/2 light muligrain or ww english muffin (8g fiber like Thomas), toasted

1 1/2 ts light cream cheese

1/2 med banana, cut in slices

pinch of cinnamon

95 cal, 4 prot, 20 carb, 2 fat, 5 fiber

source:  biggest loser family cookbook

Print Page

English Muffin Melt

1 light mulitgrain or ww english muffin (8 grams fiber per muffin -- like Thomas'), halved and toasted

1 oz (1/2 c )finely shredded Cabots 75% light cheddar cheese

2 (1/3 " thick) slices beefsteak tomato

Top muffin halves with cheese then tomato slice.  Broil in preheated oven until cheese is bubbly.

serves 1

168 cal, 15 protien, 26 carb, 4 fat, 8 fiber

source:  biggest loser family cookbook

Print Page

Strawberry Breakfast Banana Split

1 1/2 Ts ff sugar free hot fudge

1 small banana peeled and halved

1/2 C ff, sugar free vanilla yogurt

1/3 C chopped fresh strawberries

1 T hi fiber lo sugar cereal like grape nuts

Heat fudge (micro or double boiler)

Arrange banana halves in small dish .  Top with yogurt in middle then strawberries and cereal.  Drizzle fudge over top.

serves 1

195 cal, 5 protien, 46 carb, >1 fat, 5 fiber

source:  biggest loser family cookbook

Print Page

Cherry Pineapple Smoothie

1/2 C frozen unsweetened "sweet" cherries

1/2 C frozen pineapple chunks

1/2 C frozen mango cubes

1/2 C ff milk

1/4 C ff, sugar free vanilla yogurt

1 tsp honey

Blend until smooth - serves 1

232 cal, 9 protein, 51 carb, >1 fat, 5 fiber

Print Page

Subtly Strawberry Oatmeal

1 C water

pinch of salt

1/2 c old fashioned oats

1/2 tsp vanilla

1 1/2 T 100% fruit strawberry preserves

Bring water and salt to boil, add oats, reduce to medium heat and cook stirring occassionally for 5-7 min.  Stir in vanillar.  Cover,removed from heat and let sit 5 minutes.  Stir in preserves and serve.

226 cal, 7 protien, 42 carb, 3g fat, 4g fiber

Source:  Biggest Loser Cookbook

Print Page

1600 meal plan

1600 calorie meal plan

Publish at Scribd or explore others: How-to-Guides & Manu Health & Medicine plan calories

Print Page

Zonya at PBS

Just came across her site. Looks like she has some great healthy recipes posted there and I found this pdf document as well.

Fast Meals & Quick Snacks- A Cookbook for Teenagers

Publish at Scribd or explore others: How-to-Guides & Manu Recipes & Menus health diet

Print Page