Sichuan Tofu and Broccoli Rabe with Garlic Sauce

I've been neglecting tofu lately, I have to admit. But these beautiful batches of broccoli rabe- budding with tiny yellow flowers- caught my eye at the farmers market, and as I equate a successful broccoli rabe dish with serious garlic, Sichuan Tofu and Broccoli Rabe with Garlic Sauce was born. 

 

I normally leave cooking with Asian sauces to the pros, but keep rice vinegar, soy sauce, sesame oil, and garlic chili paste in my fridge for an easy go-to stir fry marinade. This recipe incorporates all of these ingredients, but came out as SO much more. The sauce was thick and decadent, the perfect mixture of sweet and spicy while minimal oil kept it true to its healthy source, Fat Free Vegan.

So what made this recipe so special that I kept ogling at my bowl in disbelief that it wasn't take-out from my favorite Chinese restaurant? Dry sherry and vegetable broth contribute a rich depth to the marinade, while chili garlic paste and a generous portion of fresh ginger deliver some serious spice. Finally, cornstarch thickens the sauce into an almost caramelized consistency, which simmers the flavors to blend perfectly.  Since the tofu marinates in its own sauce while you prepare the other ingredients,the sauce is soaked up seamlessly. No more bland oops-I-forgot-to-marinade-in-advance tofu here; which I suspect was the reason for my recent distance to the ingredient.

I basically stuck to the original recipe, but have a few things to note: I would half the garlic next time, as the combination of garlic cloves and chili garlic paste were enough to keep all the vampires in the world running for the hills. (However I am also aware that this recipe is titled garlic sauce, so maybe I just have a weak garlic tolerance.) Second, I would nix the agave nectar or sugar, as the sweet wine was ample for the dish. Lastly, I doubled the sauce per the Susan's suggestion, but despite mixing it with a generous portion of rice and extra veggies found the increased quantity a bit overpowering.

The original recipe is made with water chestnuts, which I think would be spectacular in both taste and texture- I just didn't have any. Always a fan of adding extra veggies when possible, feel free to make your tofu with broccoli, carrots, mushrooms, and/or bok choy as well.

Sichuan Tofu and Broccoli Rabe with Garlic Sauce (from Fat Free Vegan Kitchen)
Serves 4

Ingredients:
1 pound firm or extra-firm tofu*
1/4 cup warm vegetable broth 
1 tbsp. Shao Hsing wine, or dry sherry
1 tablespoon reduced-sodium soy sauce 
1/2 teaspoon freshly ground black pepper (up to one tablespoon) 
2 tablespoons rice vinegar
2 tablespoons black rice vinegar (use regular rice vinegar if you don't have) 
2 tablespoons reduced-sodium soy sauce 
1 tablespoon Shao Hsing wine, or dry sherry 
2 tablespoons agave nectar or sugar (optional) 
1 teaspoon chili garlic paste (up to 2 teaspoons) 
1/4 teaspoon sesame oil 
6 large cloves garlic, minced (up to 1 head) (I suggest using 3) 
2 tablespoons minced fresh ginger 
1 bunch green onions
8 fresh water chestnuts (optional) 
2 tsp. cornstarch dissolved into 2 tsp. water
1 bunch broccoli rabe
Optional: honey-roasted peanuts for garnish; brown rice, additional veggies

*To prepare tofu, wrap tofu block in a two layers of paper towel and microwave for one minute. This will dry up excess liquid, allowing your marinate to permeate the block and soak up more flavor.

Directions:

1. Cut the tofu widthwise into 1/2-inch slices. Then cut each slice widthwise into 1/2-inch by 1 1/2-inch sticks. Put the pieces in a ziplock bag and add the vegetable broth, 1 tbsp. wine, and 1 tbsp. soy sauce. Let it marinate, turning the bag every few minutes, while you prepare the vegetables and sauce.
2. In a small bowl or measuring cup, mix together the vinegars, 2 tbsp. soy sauce, 1 tbsp. wine, agave nectar or sugar (optional), chili garlic paste, and sesame oil. Set aside.
3. Peel and slice the water chestnuts and cut each slice into shreds, about three pieces per slice. Slice the green onions thinly, separating the dark green tops from the light green and white parts.
4. Spray a large non-stick skillet with oil, and heat it over medium-high heat. Add the light-colored scallion slices, the garlic, ginger, and broccoli rabe (plus additional optional veggies) and stir-fry for 1-2 minutes. Remove from the skillet and set aside.
5. Spray the skillet again, and add the tofu and its marinade to the pan, making sure the tofu is in a single layer. When the marinade has evaporated, carefully turn the tofu (which should be light brown on the bottom) and cook the other side until brown. Add the green onion mixture/broccoli rabe back to the pan and cook, stirring for another minute.
6. Add the water chestnuts and sauce and bring to a boil. Add cornstarch and water and simmer until thickened and glossy. Remove from heat and garnish with green onion tops.

Penne with Asparagus, Sage and Peas

With spring in full bloom this past weekend, I wanted to share a recipe featuring the seasonal produce we are about to see in bounty at the local farmers markets - locavores wait in eager anticipation as the root vegetables and leafy greens give way to spring onions, artichokes, asparagus, and peas. I chose this Penne with Asparagus, Sage and Peas recipe, inspired by Huffington Posts's Fresh and Flavorful Spring Pasta Recipes.

The key to this recipe is finding fresh veggies as the dish is designed to feature them; consequently the sauce is very mild. Although subtle, the white wine-vegetable broth combination is flavorful and hearty, and eliminates the need for heavy cream or butter to create richness.

Another secret ingredient is the sage, which provides a wonderful earthy tone against the sweet asparagus and peas. This recipe can be treated like a primavera, so feel free to use whatever vegetables you want: I added mushrooms, onions and olives to mine too.  Of course, I used whole wheat pasta, and added in chickpeas for a protein boost. Cannellini beans would taste great too. Finish with a generous sprinkle of chopped parsley and Parmigiano-Reggiano cheese, and you can almost taste the blooming flowers and budding trees in the first bite.

Penne with Asparagus, Sage and Peas
Yield: 4 servings


Ingredients:
1/2 pound whole wheat penne
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1 pound thick asparagus, cut into 1-inch lengths
1/4 cup sliced onion/scallions, or 2 shallots, minced
1/2 cup dry white wine
1/2 cup chicken or vegetable stock
2 cups English peas (10 ounces shelled) or frozen baby peas, thawed
1/2 cup canned garbanzo or cannellini beans
1 tablespoon chopped fresh sage
1/2 cup freshly grated Parmigiano-Reggiano cheese, plus more for serving (fat-free feta works too)
1/4 cup chopped parsley
Salt and freshly ground pepper
Optional: 1/3 cup mushrooms, artichokes, or other desired vegetables; 1/4 cup sliced black olives; hot red pepper to garnish

Directions:
1. Bring a large pot of water to a boil. Add the penne and cook, stirring occasionally, until al dente. (this is very important because the pasta will finish cooking in the pan.) Drain.
2. Meanwhile, in a large skillet, heat the olive oil. Add the garlic and onion/shallot and cook for 3 minutes. Add asparagus and all other optional vegetables except the peas and cook over moderately low heat, stirring occasionally, until vegetables are tender, about 5 minutes. Add the wine, peas and beans and increase heat to medium-high and simmer until liquid is reduced to a glaze, about 3 minutes. Add broth and bring to a simmer.
3. Add the pasta to the skillet and cook over low heat with the vegetables, stirring frequently with the top off, until the sauce has reduced; about 3 minutes.
4. Toss with salt & pepper to taste, grated cheese, parsley, and hot red pepper flakes (if desired). Serve immediately with extra cheese for sprinkling on the side.

Chocolate Caramel Crack(ers)

This is how this post was born: unable to bear the thought of facing a full 8 days without non-kosher desserts during Passover, I set out to make Momofuku Milk Bar's Crack Pie, but realized it contained oats. Then I got the brilliant idea to make Milk Bar's Compost Cookies and substitute matzoh for pretzels, but that recipe still called for flour. In a frantic Google search I somehow managed to combine the terms "matzoh" and "crack", and ta-da!!! I introduce to you your new addiction, Chocolate Caramel Crack(ers). Smitten Kitchen to the rescue, I should've known!

This is literally one of the best things I've ever eaten. Each cracker is so perfectly crunchy yet chewy and the flavors evolve seamlessly- first matzoh crunch, then melt-in-you-mouth caramel, followed by sinfully rich chocolate with a burst of sea salt- then the nuts. Deb from Smitten Kitchen puts it perfectly: stored in a container, "it should keep for a week," she says, "but I've never seen it last that long."

Why these crackers bear the addictive attributes of crack: 1. They combine sweet and salty. 2. Chocolate caramel sea-salt never fails- (I cite Butter Lane's sea-salt chocolate frosting shot here as evidence). 3.Smooth layers of caramel and chocolate are sandwiched between a matzoh base and crushed pecan/almond top to create a perfect harmony of chewy and crunchy.

I think the caramel in this recipe deserves its own paragraph. I don't know if it was from toffee deprivation during my braces years, but I literally could not get enough of the delectable caramel gooeyness. Who knew butter and brown sugar yielded such an amazing result? Watching the caramel bubble as it formed (see pictures below) and then cool into the perfect thickened consistency sent me into a wide-eyed frenzy of excitement. My taste buds were in love.

Chocolate Caramel Crack(ers) (from Smitten Kitchen)

Ingredients:

4 to 6 sheets matzo or approximately 40 Saltine crackers or crackers of your choice


1 cup (2 sticks or 8 ounces) unsalted butter, cut into a few large pieces


1 cup packed light brown sugar


A big pinch of sea salt

1/2 teaspoon pure vanilla extract


1 1/2 cups semi- or bittersweet chocolate chips (or chopped bittersweet or semisweet chocolate)


1 cup toasted chopped almonds, pecans, walnuts or a nut of your choice (optional)


Extra sea salt for sprinkling (optional) but HIGHLY recommended!

Directions:

Preheat the oven to 350°F. Line an 11-by-17-inch baking sheet completely with foil, and then line the base of the foil with parchment paper, cut to fit.

Line the bottom of the baking sheet with matzo or crackers, covering all parts. [If using matzo, you'll need to break pieces to fit any extra spaces, which will be annoying because despite being perforated, it does not actually break in straight lines. I have some luck pressing a serrated knife straight down along a section between perforations, if that (hopefully) makes sense.]

In a medium heavy-duty saucepan, melt the butter and brown sugar together, and stir it over medium heat until it begins to boil. Once it has begun boiling, let it bubble for three more minutes, stirring it well. It will thicken a bit as it cooks. Remove from the heat and add the salt and vanilla, and then quickly pour it over the matzo or crackers. You’ll want to spread it quickly, as it will begin to set as soon as it is poured.

Bake the caramel-covered crackers for 15 minutes, watching carefully as it will bubble and the corners might darken too quickly and/or burn. You can reduce the heat if you see this happening.

Remove from oven and immediately cover with chocolate chips. Let stand five minutes, and then spread them evenly across the caramel. An offset spatula works great here. If you’re using them, sprinkle the chocolate with toasted chopped nuts and/or sea salt. (The sea salt is great on matzo. On Saltines, it’s really not necessary.) Once completely cool - I sometimes speed this process up in the fridge, impatient as should be expected in the face of caramel crack(ers)- break into pieces and store it in a container.

 

Black Bean, Orange and Corn Quinoa Salad

For most of us, the week before Passover consists of stuffing our face with every chametz product out there in preparation for the dreaded 8 days of matzoh overload.  Luckily, quinoa, my favorite protein-packed grain-that-isn't-really-a-grain, is considered to be kosher for Pesach!! (Chabad delves into the debate here.) So move over matzoh pizza and pb &j, because quinoa will be stealing the spotlight during my 8 days of leavened-grain abstinence!  I chose Black Bean, Orange and Quinoa Salad for this post because it is super easy to make and exceptionally filling for a lunch or dinner salad; a quality you don't always find in a green-leaf based one.

 I know I've already gone into extensive detail on previous posts about the health benefits of quinoa, but I have even more to report as the Whole Grain Council named quinoa its March grain of the month. The article starts off with this quote from Philip White: "While no single food can supply all the essential life sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom."  One of the only plant foods that is considered a complete protein, quinoa helps you feel full longer with its unusually high ratio of protein to carbohydrate.  Quinoa has been shown to help reduce the risk of diabetes and serve as a nutritious option in gluten free diets, plus its significant potassium content can help to control blood pressure.

The highlights of this recipe are the tangy lime-cumin dressing and juicy orange chunks. The jalapeno gives the salad a nice kick, which when tossed with the black beans, cilantro and pepper exhibit a southwestern zest.  Make a large batch to hold you over for a few meals- I promise you won't get sick of it- and when its time to return to that matzoh, maybe it won't be so bad after all!

Black Bean, Orange and Corn Salad (from The Little Yellow Kitchen)

Yield: 4 servings

Ingredients:

1 cup quinoa

1 can black beans, rinsed

1 orange, segmented and cut into small chunks

1 cup corn kernels

1/2 red onion, chopped

1 red or orange bell pepper, diced

1 small bunch cilantro, chopped

1 jalapeño, minced

Dressing:

1/4 cup lime juice 

1/4 cup olive oil (I used 1/8 cup)

1 teaspoon cumin

Salt and pepper to taste

Optional additions: 1 cup baby spinach leaves, diced avocado,  feta cheese for garnish

Directions:

1. Cook 1 cup quinoa with 2 cups water for 10-15 minutes, according to package directions.

2. Add the black beans, orange and the rest of the ingredients in the salad. Stir to combine.

3. Whisk together lime juice, olive oil, cumin, salt and pepper. Drizzle over quinoa mixture. Serve.


Sources:

"Quinoa – March Grain of the Month." Whole Grains Council. Web. 2 Apr. 2012. <http://wholegrainscouncil.org/whole-grains-101/quinoa-march-grain-of-the-month?utm_source=Fresh+Fridays%3A+Fresh+Asparagus%3A+A+Cause+for+Celebration_3%2F9%2F12_JK&utm_campaign=Fresh+Fridays3%2F9%2F12&utm_medium=email>.

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Tandoori Chicken with Homemade Mango Chutney

Some might consider "light Indian cooking" an oxymoron, but this Tandoori Chicken with Homemade Mango Chutney recipe proves that theory wrong! A refreshing blend of nonfat Greek yogurt, minced ginger and spices -trip to a specialty food store to track down obscure authentic Indian spices: not required- make up the classic tandoori rub, which coats the chicken, cooking into a light crust bursting with flavor. While this dish typically usually dark meat chicken thighs to keep it moist; I opted to use the leaner white meat chicken breast. Tandoori chicken is derived from the tandoor clay oven this dish is usually prepared in, but baking in a regular oven or on a grill works too. A light coat from an olive oil spritzer is all you need in the baking pan, eliminating excessive oil and butter heaviness you might find at a restaurant.

 A note on the color: tandoori chicken's bright red hue originates from a combination of cayenne pepper and paprika, but some restaurants actually just use food coloring to create the fiery color and skimp on the spice! Tumeric, a yellow spice, can make the rub more orange. Although the bright red coloring is really beautiful, be mindful that the taste will be extremely hot. Balance according to your threshold for spiciness. This tandoori marinade is versatile, so feel free to apply to shrimp, lamb, or tofu too.

I was so excited to find a mango chutney recipe to accompany the chicken, as I usually buy the bottled kind which is both expensive and pretty calorie heavy due the massive amounts of added sugar.  A time-saving tip: buy frozen mango chunks at Trader Joe's at less than $3 a bag to skip the mango peeling and dicing process.

I am going to jump over the canning process for the chutney, because it was confusing and involved extra time and effort. I was content that this one-pot recipe had a five minute prep time and 20 minute cook time; you can make the whole thing while the chicken is baking.

Tandoori Chicken (from Prevention Magazine)
Yield: 4 Servings
Prep time: 5 minutes       Cook time: 25 minutes

Ingredients:

1 sm onion, quartered (I didn't use the onion in the marinade, the amount seemed a little excessive to me. Instead, I chopped and roasted them along with the chicken for a crunchy bite to accompany it.)

5 cloves garlic

1/2" piece ginger, peeled

1/2 cup low fat plain greek style yogurt (I used 0% fat Fage)

3/4 tsp ground corinader

3/4 tsp ground cumin

1/2 tsp ground allspice (optional)

1/2 tsp ground cinnamon

1/2 tsp ground tumeric*

1/4 tsp ground black pepper

1/4 tsp ground red pepper*

8 skinless, bone in chicken thighs (about 3lbs) (Or 8 skinless chicken breast tenders/4 chicken breast fillets)

1/2 tsp salt

*use more (plus paprika) to enhance coloring.

Directions:

1. Combine onion (optional), garlic, ginger, yogurt, coriander, cumin, allspice, cinnamon, turmeric, black pepper, and red pepper in food processor and blend until smooth.

2. Place chicken in shallow dish. Add marinade, turning to coat chicken completely. Cover and chill overnight or up to 24 hours (for optimal flavor. Feel free to let marinade sit for less; even a few hours is sufficient)

3. Cook chicken.

To grill: Coat grill rack with cooking spray and preheat grill to high.

Remove chicken from marinade (discard marinade). Season chicken with salt and grill 12 minutes, turning once. Reduce heat to medium and grill 12 to 15 minutes longer, flipping once, until thighs are no longer pink inside and thermometer inserted into thickest part reads 170°F.

To bake: Heat the oven to 350°F. Bake for 15-18 minutes, turning once, until chicken is cooked through (checking frequently to make sure chicken does not overcook).

Mango Chutney (from Epicurious)

 Yield: 5 cups

Ingredients:

3 medium apples, peeled, cored, and chopped (I didn't use these and increased the mango accordingly)
2 large mangoes, peeled and chopped
1/2 medium sweet red pepper, chopped
1 1/2 cups (375 mL) granulated sugar I only used 1/2 cup and it was perfect!!
1 cup (250 mL) finely chopped onion
1/2 cup (125 mL) golden raisins
1/2 cup (125 mL) white vinegar
1/4 cup (50 mL) finely chopped peeled gingerroot
1 tablespoon (15 mL) lemon juice
2 teaspoons (10 mL) curry powder
1/2 teaspoon (2 mL) each: ground nutmeg, cinnamon, and salt

Directions:

1. Combine apples (optional), mangoes, red pepper, sugar, onion, raisins, vinegar, and gingerroot in a large stainless steel or enamel saucepan. Bring to a boil over high heat, reduce heat, and boil gently, uncovered, for 20 minutes or until fruit is tender and mixture is thickened, stirring occasionally. Add lemon juice, curry powder, nutmeg, cinnamon, and salt; boil gently for 5 minutes.

Whole Wheat Sweet Potato Pancakes

Sometimes I just wake up nostalgic for college brunch. Since I went to school in the South, this encompasses their signature breakfast delicacies of biscuits, shrimp & grits, and today's post: Whole Wheat Sweet Potato Pancakes. Not the savory latke kind, these breakfast pancakes are perfectly sweet from a combination of sweet potato, nutmeg and cinnamon. Fluffy but filling, you will never guess that there is no butter in this recipe thanks to the organic richness of the sweet potato.  Also, the natural sweetness of its beta-carotene rich flesh eliminates the need to add tons of sugar to the batter- another health benefit; as Nutrition Action just linked increased sugar intake to out-of-control belly fat in their April 2012 cover story, "Sugar Belly."

The original recipe called for half white and half wheat flour, and I substituted ground oats and flax seed for the nutrient-lacking former ingredient. The effect was perfect: I could taste earthy whole grain and nutty undertones in the satisfyingly sweet pancake. I also added a dollop of nonfat Greek yogurt because I prefer a heavier pancake; if you like a very light fluffy batter; I would skip this step. The pancake will be plenty hearty on its own from the sweet potatoes.

How Much Sugar is Too Much?

Nutrition Action Health Letter dives into the topic of sugar this month, revealing that the average American now consumes 22 to 28 teaspoons of added sugar a day. That ads up to 350-440 empty calories. The good news is that with change comes fast results: cutting back to 100 calories (6 1/2 teaspoons) a day for women and 150 calories (9 1/2 teaspoons) a day for men can contribute to a slimmer waistline and lower risk of heart disease, high blood pressure, high triglycerides, and diabetes.

Whole Wheat Sweet Potato Pancakes (derived from Eat Live Run)
Yield: 3-4 servings

Ingredients:
1/2 large sweet potato, peeled and baked/boiled then mashed with a fork
1/2 cup rolled oats, ground finely in a food processor
1 tablespoon ground flax seed (optional)
1/2 cup whole wheat flour
2 tsp baking powder
1/2 tsp salt
2 tablespoons brown sugar
3/4 cup skim milk + 1 tbsp nonfat greek yogurt (if not using yogurt, 1 cup milk)
1 egg, slightly beaten
generous sprinkle of cinnamon & nutmeg
butter or oil to grease skillet
maple syrup for serving

Directions:
1. Grease a large skillet with butter or oil and heat over medium high heat.
2. Combine all ingredients in a large bowl, mixing just until combined and drop by quarter cups onto hot skillet. Cook for about two minutes on each side; serve hot with maple syrup.

Sources:
Liebman, Bonnie. "Sugar Belly." Nutrition Action Health Letter 39.3 (2012): 3-7. Print

Cappuccino Chocolate Chunk Biscotti

Biscotti originates from the Latin word biscotus, meaning "twice baked." I thought this was cool when I first learned that the crunchy biscuits date back to the Roman Empire, where their dry consistency facilitated long term storage for lengthy journeys and wars.  I did not think this fact was so cool while I stood drooling over the oven, my hot tea in hand, waiting for the cookies to cook once, cool, and then again...and then again. But they were definitely worth the wait.

Amongst tons of biscotti recipes featuring various combinations of dried fruits and nuts, this Cappuccino Chocolate Chunk Biscotti stood out. I loved the idea of adding a coffee and cocoa base to the traditional flour and sugar core, and a generous sprinkle of cinnamon and vanilla sealed the deal for me.  Chopped walnuts provide the signature nutty flavor to the biscotti, and I added chocolate chunks to the original recipe from Cooking Light because in my book, you can never have too much chocolate!

Biscotti can be made without butter or oil and still retain its signature crunch and flavor, making it a healthier dessert option than a traditional cookie or brownie. If you are a big fan of nuts, try adding ground flax seed to the batter for a nuttiness boost and dose of fiber.

I used half whole wheat flour and half regular for my batch, as well as amaretto flavored coffee to go along with the nut theme. This recipe is versatile so feel free to substitute walnuts for almonds or add dried cherries or chopped figs to your batter.

Cappuccino Chocolate Chunk Biscotti (derived from Cooking Light)
Yield: 2 1/2 dozen cookies
Prep Time: 15 minutes       Total time: 1 hr 15 minutes

Ingredients

2 cups all-purpose flour (I used 1 cup whole-wheat, 1 cup all-purpose)
1 cup sugar
1/3 cup chopped walnuts
1/4 cup unsweetened cocoa
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
2 teaspoons instant coffee granules*
2 teaspoons hot water
1 teaspoon vanilla extract
2 eggs
1 egg white
Vegetable cooking spray
1/4 cup chopped dark chocolate bar or dark chocolate chunks
Optional: 1/4 cup dried cherries, dried cranberries, chopped figs, chopped dates; 1 tablespoon ground flaxseed

*You can use regular coffee to create the cappuccino flavor too. Just pour 1 tablespoon of coffee into the coffee pot and fill water level with two tablespoons. The result will be an extremely concentrated coffee that you can add the vanilla too and pour straight into the batter; no additional water needed.


Directions
1. Combine first 8 ingredients in a large bowl (plus flaxseed if desired.) Combine coffee granules and hot water in a small bowl if using instant coffee. (Refer to note above if using regular.) Stir in vanilla and next 2 ingredients, and add to flour mixture, stirring until well-blended. Add chocolate bits and optional dried fruits and stir.
2. Turn dough out onto a lightly floured surface, and knead lightly 7 or 8 times. Shape dough into a 16-inch-long roll. Place roll on a baking sheet coated with cooking spray, and flatten roll to 1-inch thickness.
3. Bake at 325° for 30 minutes. Remove the roll from the baking sheet to a wire rack, and let cool for 10
minutes. Cut the roll diagonally into 30 (1/2-inch) slices, and place, cut sides down, on baking sheet. Bake for 10 minutes. Turn cookies over, and bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove cookies from the baking sheet, and let cool completely on wire rack.