Easy Teriyaki Tofu and Broccoli

Tofu has lots of health benefits and if prepares right is delicious!

In a hurry? I have successfully used a high quality frozen broccoli (Costco’s) that I thaw and drain and pat well on paper towel. Just add it to the almost-done tofu and heat.

Easy Teriyaki Tofu and Broccoli

1/2 cup divided teriyaki sauce store bought such as the one shown here or homemade teriyaki sauce. I sometimes use Soy Vay Teriyaki or Trader Joe’s Soyaki.

Trader Joe’s has a similar sauce.

16 oz extra firm tofu

1/2 pound of cleaned broccoli florets

1 Tbsp sesame oil, olive oil or canola oil (for frying)

Toasted Sesame Seeds, optional but recommended for their nice crunch

Drain and wrap the tofu in a clean kitchen towel. Put something heavy on it and refrigerate it for an hour or more to get as much excess water out of it as possible. I like mine tofu firm and dry, so I repeat the process with another towel.

Make the homemade teriyaki sauce. (Omit this step if using store bought sauce).

Cut the tofu into 1 inch cubes.

Marinate the tofu in 1/3 cup of the teriyaki marinade for at least 15 minutes.

Steam the broccoli until cooked but still tender crisp.

Put 1/2 Tbsp of sesame, canola or olive oil in a fry pan on medium-high heat, flipping  until the tofu cubes become somewhat crispy on all sides. (See photo below). Add broccoli and remaining 3 Tbsp of teriyaki sauce  to pan and stir to combine and heat.

Top with sesame seeds if desired.

Optional garnish: If you want to get fancy, take green onions, use this scallion shredder tool and make a pretty garnish.

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Red Lentil Soup

This soup is a favorite amongst my clients who come to me for weight loss or those who want to incorporate more plant-based foods into their diet. It is easy to prepare, nutritious, delicious and freezes well. 

Unless making it for one person (this makes 4 bowls) I suggest DOUBLING the recipe. I always regret it when I don’t! This recipe makes 7 cups.

Another option is to not add the cup of water. Not adding it will of course make it thicker.

  • 3 tablespoons olive oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  •  Pinch of ground chili powder (or more to taste)
  • 4 cups chicken or vegetable broth
  • 1 cups water (do not add this if you like thick soup)
  • 1 cup red lentils
  • 1 large carrot, peeled and diced
  •  Juice of 1/2 lemon, more to taste
  • 5 tablespoons chopped fresh cilantro

 

  1. In a large pot, heat 3 tablespoons oil over high heat until hot and shimmering. Add onion and garlic, and sauté until golden, about 5 minutes.
  2. Stir in tomato paste, cumin, salt, black pepper and chili powder and sauté for 2 minutes longer to intensify the flavor.
  3. Add broth, 1 cup water, lentils and carrot. Bring to a simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 20-25  minutes.
  4. Stir in lemon juice. Stir, taste and add more if necessary. Stir in cilantro.
  5. Taste and add salt if necessary.

 

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Maria Faires Meatless Quinoa Vegetable Lasagna

quinoa

Makes: 8 servings Active time: 45 minutes Total: 1 1/2 hours

This recipe has become a favorite meatless recipe. It uses highly nutritious quinoa in the most delicious way: paired with red sauce, vegetables and cheese!

Quinoa is officially a seed but is classified as a whole grain and is a great source of plant protein and fiber. Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own. One cup cooked provides about 8 grams of protein and 5 grams of fiber.

Its easy to mix and match vegetables. I have successfully made it with roasted eggplant, instead of zucchini or spinach and have also had success if I didn’t happen to have either the mushrooms, zucchini or spinach on hand. Power greens (baby spinach, kale and chard) also work well in this.

If you do choose to add some meat, use half a pound of browned and cooked lean ground beef or lean ground turkey breast. And diced tofu also works well here as its flavor is masked by the spaghetti sauce and the tofu adds another source of complete yet, plant-based protein. 

And this reheats in the microwave so leftovers can be taken to work for lunch.

1 3/4 cups water

1 cup quinoa

2 tablespoons canola oil or olive oil

1 cup chopped onion

1 cup sliced mushrooms

2 cloves garlic, minced

2 ½ cups tomato sauce or 1 jar prepared pasta sauce

2 cups low-fat cottage cheese (or reduced fat ricotta)

1 large egg, beaten

1/4 cup grated Parmesan cheese

2 tablespoons minced fresh basil or 1/2 teaspoon dried

1 1/2 tsp. dried oregano

2 cups sliced zucchini

2 cups packed fresh spinach, tough stems removed (or package of frozen spinach, thawed, drained and liquid squeezed out)

1 1/2 cups shredded part-skim mozzarella cheese

  1. Coat a 9-by-13-inch baking dish with cooking spray. Combine water and quinoa in a medium saucepan. Bring to a boil. Reduce to a simmer, cover and cook for 13 minutes. Remove from heat. Fluff with a fork. Evenly spread the quinoa in the prepared dish. Save pan for next step.
  2. Preheat oven to 350°F. 3. Wipe out the saucepan you used for the quinoa, then add oil and heat over medium heat. Add onion; cook, stirring frequently, until transparent and starting to brown, 5 to 6 minutes. Add the mushrooms; cook, stirring, until the mushrooms are softened and very little moisture is left in the pan, 3 to 4 minutes. Add the garlic and sauce. Stir until hot. Remove from heat.
  3. Combine cottage cheese and egg in a medium bowl; mix well. Stir in Parmesan, basil and oregano. And stir in frozen spinach if using.
  4. Spread one-half of the sauce over the quinoa. Make a layer of all the zucchini, then all the cottage cheese mixture, then all the spinach. Finish with the remaining sauce and sprinkle the mozzarella on top.
  5. Bake the lasagna uncovered until it is hot and the cheese is melted and slightly browned around the edges, 35 minutes. Let stand for about 10 minutes before serving.
Nutrition Facts
Servings 8.0
Amount Per Serving
calories 333
% Daily Value *
Total Fat 9 g 14 %
Saturated Fat 3 g 13 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 36 mg 12 %
Sodium 415 mg 17 %
Potassium 1001 mg 29 %
Total Carbohydrate 53 g 18 %
Dietary Fiber 20 g 79 %
Sugars 8 g
Protein 17 g 35 %
Vitamin A 38 %
Vitamin C 17 %
Calcium 76 %
Iron 92 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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