Oven Roasted Tofu Recipe (makes 4 servings)

Ingredients:


16 ounce extra firm tofu, drained
½ teaspoon oregano leaves, dried and crushed
½ teaspoon salt
3 tablespoon balsamic vinegar
1 sweet red pepper, quartered
2 teaspoons soybean oil
1 medium onion, quartered
2 tablespoons sugar
4 medium mushrooms, quartered
1 clove garlic, minced
Chopped parsley for garnish



Directions:


Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible. Score surfaces to allow more marinade to penetrate the tofu. Combine the 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 the vinegar mixture. Let stand 30 minutes, brush again and let stand 30 minutes longer. Bake the tofu, pepper and onion at 500 degrees F for 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.



Nutrition Information:


Serving size: ¼ of dish
Calories: 138
Fat: 4.6g
Protein: 9.5g
Carbohydrates: 15.5g
Fiber: 1.3g

Northern Style Shredded Beef with Tomatoes

Ingredients: 


1 pound boneless lean beef chuck, cut into 1½-inch pieces
1 onion, diced and divided
2 ripe tomatoes, cored, peeled and chopped
2 garlic cloves, minced
1 jalapeno pepper, seeded and finely chopped
1 tablespoon soy oil
¼ teaspoon fresh ground pepper
2 scallions, chopped into ¼-inch pieces



Directions:


Bring two quarts water to a boil in a large saucepan and add all of the meat. Skim off any grayish foam that rises to the top. Add half of the onion and garlic to the meat. Simmer over medium heat until the meat is very tender, about 1 hour. Cool the meat in the broth. Strain the liquid and spoon off the fat that rises to the top, discard. Finely shred the meat with your fingers and dry the meat with paper towels. Heat the soy oil in a large frying pan over medium high heat. Add the rest of the onion, garlic and scallions until slightly browned. Add the shredded beef and cook until the meat is browned, about 10 minutes. Reduce the heat and add the tomatoes and chilies, cook until the tomatoes have softened, about 8 minutes. Stir in ½ to 2/3 cup of the reserved broth; simmer until the liquid evaporates, about 15 minutes. Season with freshly ground pepper.



Nutrition Information:


Serving size: 1/3 recipe
Calories: 310
Fat:  23g
Protein: 22g
Carbohydrates: 9g
Fiber: 2.2g

Maple-Glazed Pork Tenderloin with Cauliflower (makes 4 servings)

Ingredients: 


1 tablespoon whole-grain mustard
½ teaspoon ground cumin
1 tablespoon minced fresh rosemary
½ teaspoon ground coriander
1 pound cauliflower florets
¾ teaspoon salt
¼ cup dried apricot, diced
1 pound pork tenderloin
2 teaspoon olive oil
1 tablespoon maple syrup



Directions:


Preheat the oven to 425 degrees F. Combine the mustard and rosemary and set it aside. In a medium bowl, combine cauliflower, apricots, olive oil, cumin, coriander and ¼ teaspoon of salt. Toss to coat. Season the pork with the remaining salt and brush with maple syrup. Add pork to an oven-safe pan and sear for 45 to 60 seconds per side to caramelize the maple syrup. Add 1 tablespoon of water to the pan to deglaze. Use a wooden spoon to scrape up any cooked-on bits. Add cauliflower mixture and cook for 5 minutes. Top the cauliflower with pork, brush the top with mustard-rosemary mixture, and place it in the oven. Roast for 20 minutes or until the internal temperature reaches 145 degrees F. Remove from oven and tent with foil. Let rest for 5 minutes then slice into ¼-inch rounds. Toss cauliflower with pan juices.



Nutrition Information:


Serving size: ¼ of tenderloin
Calories: 214
Fat: 5g
Protein: 26g
Carbohydrates: 15g
Fiber: 3g

Grilled Sirloin with a Coffee Bean-Peppercorn Crust (makes 4 servings)

Ingredients:


2 small cloves garlic
2 tablespoon whole coffee beans
¼ teaspoon kosher salt
2 teaspoons whole black peppercorns
2 tablespoons strong freshly brewed coffee
1 pounds beef sirloin steak, trimmed of fat
2 tablespoons balsamic vinegar
1 teaspoon extra-virgin olive oil
Freshly ground black pepper to taste



Directions:


Smash and peel one garlic clove. Sprinkle with ¼ teaspoon of salt and mash into a paste. Transfer to a small bowl and whisk in brewed coffee and vinegar. Season with ground pepper and set aside. Combine coffee beans and peppercorns on a cutting board, coarsely crushing them with the bottom of a heavy pan. Set them aside. Cut the second garlic clove in half and rub the cut clove surfaces over both sides of the steak. Rub oil over the steak and coat with the coffee-pepper mixture, pressing it into the meat. Salt the steak and grill to desired doneness. Transfer the steak to a clean cutting board and let it sit for a few minutes before carving into thin slices across the grain. Fan the meat on plates and drizzle with reserved vinaigrette.



Nutrition Information:


Serving size: ¼ of steak
Calories: 230
Fat: 10g
Protein: 30g
Carbohydrates: 3g
Fiber: N/A

Fall Curry Chicken (makes 4 servings)

Ingredients:


1 pound boneless, skinless chicken breast, cut into ¼-inch strips
½ teaspoon salt
1 tablespoon tomato paste
1½ teaspoon vegetable oil
1 cup light coconut milk
1 small onion, diced
1 butternut squash, peeled and cut into ½-inch cubes
2 teaspoon curry powder
¼ cup golden raisins
¼ teaspoon ground cayenne pepper  
1 Granny Smith apple, diced
2 pods cardamom
¼ cup roasted pumpkin seeds



Directions:


Preheat a sauté pan over medium-high. Season the chicken with ¼ teaspoon of salt. Add ½ teaspoon vegetable oil and chicken strips to pan. Sear for 2 minutes per side or until golden brown and cooked through. Remove cooked chicken and set aside. Add onion and remaining vegetable oil to pan. Reduce heat to medium-low and cook, stirring occasionally, until onion begins to soften. Add curry powder, cayenne pepper, cardamom and tomato paste. Deglaze pan with coconut milk, scraping up any cooked-on bits and mixing them into the sauce. Add squash to sauce and cover. Let simmer for 15 minutes or until squash has softened. Return chicken and juices to pan. Simmer for 2 minutes, add raisins and apple and stir to combine. Divide evenly among four plates and top each with 1 tablespoon of roasted pumpkin seeds.



Nutrition Information:


Serving size:
Calories: 352
Fat: 13g
Protein: 29g
Carbohydrates: 32g
Fiber: 5g

Cranberry- Rosemary Stuffed Pork Loin (makes 12 servings)

Ingredients:


Brine:

¼ cup packed brown sugar
¼ cup kosher salt
1 tablespoon chopped fresh rosemary
2 cups boiling water
12 ice cubes


Pork Loin and Stuffing:

1 3-pound pork loin, trimmed                                                          
½ cup fresh coarse whole wheat breadcrumbs
2 tablespoons canola oil, divided                                                          
2 tablespoons packed brown sugar
½ cup chopped pancetta or prosciutto                                  
2 tablespoons chopped fresh rosemary
1½ cups chopped fresh cranberries                                        
¾ teaspoon freshly ground pepper, divided



Directions:


To prepare brine: Place ¼ cup brown sugar, salt and rosemary in a 9-by-13-inch baking dish. Pour in boiling water and stir to dissolve the sugar. Stir in ice cubes.

To butterfly and brine pork: Make two long horizontal cuts, one on each side of the pork loin, dividing the roast in thirds without cutting all the way through. Place the roast on a cutting board. Holding the knife blade flat so that it is parallel to the board, make a lengthwise cut into the side of the roast just about the center, stopping short of the opposite edge so that the flap remains attached. Rotate the tenderloin 180 degrees. Still holding the knife parallel to the cutting board, make a lengthwise cut into the side opposite the original cut, just below the center, taking care not to cut all the way through. Open up the two cuts so you have a large rectangle of meat. Cover with a sheet of plastic wrap and pound to an even thickness of about ½ inch. Place the butterflied pork in the brine, adding more water to cover, if necessary. Cover and refrigerate for at least 2 hours and no more than 4 hours.

To prepare stuffing: Meanwhile, heat 1 tablespoon of oil in a medium skillet over medium heat. Add pancetta (or prosciutto) and cook, stirring, until crisp, about 4 minutes. Transfer to a medium bowl along with any dripping from the pan. Stir in cranberries, breadcrumbs, 2 tablespoons of brown sugar and the rosemary. Refrigerate until ready to serve.

Remove the pork from the brine and discard the brine; rinse well and thoroughly dry with paper towels. Season the pork with ½ teaspoon of pepper. Spread cranberry stuffing over the pork. Roll tightly and secure in 4 places with kitchen string. Sprinkle with the remaining ¼ teaspoon pepper.

Preheat oven to 375 degrees F. Line a rimmed baking sheet with foil. Heat the remaining 1 tablespoon of oil in a large skillet over medium-high heat. Add the pork, brown on all sides, turning often, 5 to 7 minutes total. Place on the prepared baking sheet. Roast the pork, turning twice, until an instant-read thermometer inserted into the thickest part of meat (not the stuffing) registers 140 degrees F, about 45 minutes to 1 hour. Transfer to a clean cutting board and let rest for 10 minutes. Slice and serve.



Nutritional Information:

Serving size: 1/12 of recipe
Calories: 343
Fat: 18.6g
Protein: 32.8g
Carbohydrates: 8.7g
Fiber: 1.2g

Crab Brunch Casserole (makes 2 servings)

Ingredients:


½ cup eggs, beaten  
¾ teaspoon dried parsley
½ cup milk
¼ pound fresh crabmeat
2 ounces shredded cheddar cheese
Salt and pepper, to taste
¾ teaspoon dried onion, minced
1 tablespoon grated parmesan cheese



Directions:


Preheat oven to 325 degrees F. Lightly grease a medium-sized baking dish. In a large bowl, mix the eggs, milk, cheese, onion and parsley. Stir in the crabmeat. Season the mixture with salt and pepper. Spoon the mix into the prepared baking dish and sprinkle with parmesan cheese. Bake for1 hour in the preheated oven, or until a knife inserted into center of the casserole comes out clean. Serve immediately.



Nutrition Information:


Serving size: ½ of casserole
Calories: 286
Fat: 17g
Protein: 21.1g
Carbohydrates: 12.5g
Fiber: N/A


(Source: www.allrecipes.com)