Wednesday, August 27, 2008

Oven Roasted Tofu and Vegetables


16 oz extra firm tofu, drained
3 tbsp balsamic vinegar
2 tsp vegetable oil
2 tbsp Sugar
1 clove garlic, minced
1/2 tsp each dried oregano, crushed, and salt
1 sweet red pepper, quartered
1 medium Onion, quartered
3 medium Mushrooms, quartered
chopped parsley for garnish


Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible.

If desired, score surfaces to allow more marinade to penetrate tofu. Combine vinegar, oil, Sugar, garlic, oregano and salt; mix well.

Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture.

Let stand 30 minutes, brush again and let stand 30 minutes longer. Bake tofu, pepper and Onion at 500 F 30 to 35 minutes.

Turn once halfway through baking time. Add Mushrooms during last half of roasting time.

Transfer to platter and sprinkle with parsley.

From : United Soybean Board

Thursday, August 21, 2008

Healthy Banana Bread (video recipe)

John Gabaldon Shows You How To Cook Healthy Banana Bread (Fat free and sugar free)

Watch the video for directions

Grilled Tofu and Mushroom Brochettes

Ingredients (serves 4)
1 lemon
1 garlic clove, crushed
3 tablespoons olive oil
4 tablespoons white wine vinegar
1 tablespoon fresh rosemary, chopped
1 tablepoon cilantro, chopped
1 tablepoon fresh thyme, chopped
10 1/2 oz. package of firm beancurd (tofu)
12 oz. white button mushrooms
salt and pepper, to taste

1. Wash outside of lemon thoroughly with warm water and soap. Pat dry then grate peel and set aside. Slice lemon in half and squeeze out juice into a medium sized bowl.

2. Add the garlic, oil, vinegar and chopped herbs with the lemon juice and mix well. Add salt and pepper to taste.

3. Clean mushrooms with a damp cloth to remove any excess soil. Slice mushrooms in half and set aside.

4. Using a sharp knife, slice the tofu into medium sized chunks. Thread tofu alternated with sliced mushrooms onto metal or wood skewers. Place brochettes into a shallow pan and pour the lemon-herb marinade over the skewers, coating evenly. Cover with plastic wrap and refrigerate for 1-2 hours.

5. Prepare grill. Remove brochettes and set aside marinade for basting. Cook brochettes over a hot grill, brushing often with the reserved marinade for about 6 minutes or until cooked through.

6. Serve with an extra sprinkling of chopped fresh herbs and lemon wedges.

Cucumber yogurt dip

Serve this Greek-style dip with baked pita chips or whole wheat pita bread.

Ingredients (serves 6)
2 cups plain low-fat yogurt
2 large cucumber, peeled, seeded, and grated
½ cup nonfat sour cream
1 Tbsp lemon juice
1 Tbsp fresh dill
1 garlic cloves, chopped
1 cup cherry tomatoes
1 cup broccoli florets
1 cup baby carrots

1. Peel, seed, and grate one cucumber. Slice other cucumber and set aside.

2. Mix yogurt, grated cucumber, sour cream, lemon juice, dill, and garlic in a serving bowl. Chill for 1 hour.

3. Arrange tomatoes, cucumbers, broccoli, and cucumber on a colorful platter. Serve with cucumber dip.

You can add other fresh cut vegetables : radishes, asparagus, cauliflower, or zucchini.

Tuesday, August 19, 2008

Sundried Tomato Hummus

Hummus is a great item to take with you for lunch or for a snack. Bring along dippable veggies, such as carrots and broccoli, to eat with the delicious hummus.

Ingredients (serves 8)

2 (15 oz) cans garbanzo beans, rinsed and drained
1/3 cup fat-free yogurt
1/4 cup tahini (sesame seed paste)
3 garlic cloves
1/2 cup chopped and drained sundried tomatoes packed in oil
1 tsp dried oregano leaves
2 tsp lemon juice


1.Process garbanzo beans, yogurt, tahini, and garlic in food processor until smooth.

2.Stir in sun-dried tomatoes and herbs; season to taste with lemon juice.

3.Refrigerate two hours before serving.