Search This Blog

Monday, June 2, 2014

Chicken and Tofu Satay with peanut dipping sauce

Chicken and Tofu Satay with peanut dipping sauce

The trick is to marinate the meat for at least an hour and grill at high temperature (500-550 F works best) for just a few minutes on each side. You can also pan fry, use a panini press or grill plate, bake or broil. Just don't overcook or these will be tough (like you get at a lot of restaurants where the protein is stuck to the skewers!).

Leftovers can be de-skewered, cut up into pieces, and used in any other dish in which these flavors would taste good (peanut noodles or stir fries in particular).

1 lb total chicken tenders, or chicken breast cut into strips, 1" cubed extra firm, drained and desaturated tofu
1/2 cup coconut milk
2 Tbsp peanut butter, very soft (so it mixes easily with the coconut milk)
1/2 tsp Thai curry powder
1/2 tsp turmeric
2 cloves garlic, crushed (about 2 tsp)
pinch dried cilantro
2 tsp GF tamari or soy sauce

Wooden skewers, soaked in water for 30 minutes or more

1. Combine coconut milk, peanut butter, curry, garlic, and soy sauce in large dish or container. Add chicken and tofu toss to coat. Cover and refrigerate for at least 45 minutes and up to overnight.

2. Preheat grill, broiler, or fry pan. Thread chicken strips and tofu cubes (about 1-2 tenders scrunched up a bit and 4-5 cubes tofu) onto soaked bamboo skewers.

3. Grill for 2-3 minutes per side or until done. Cooking time will vary depending on thickness of chicken. Mine took about 4 mins each side to get a grill mark.

4. Serve with Thai Peanut Sauce (recipe below).

Thai Peanut Sauce 

 3/4 cup coconut milk
1 Tbsp water
1.5 Tbsp peanut butter
1 Tbsp brown sugar
1 tsp soy sauce
1/2 tsp curry powder
Squeeze of Sriracha if you like a little kick

1. Place all ingredients in a small saucepan over medium-low heat. Simmer for 5 minutes, stirring frequently.

2. Remove from heat and cool before serving. Sauce will thicken as it cools.

Serves 4 ~ Serve with marinated vegetables, like my cucumber salad

Calories 297.2
Calories from Fat 123.75
Total Fat 14g
Saturated Fat 4g
Monounsaturated Fat 0g
Polyunsaturated Fat 0g
Trans Fat 0g
Cholesterol 19mg
Sodium 231mg
Potassium 53mg
Total Carbohydrate 5g
Dietary Fiber 1g
Sugars 1g
Protein 37g
Calcium 7%
Iron 22%

Asian Marinated Cucumber Salad

Asian Marinated Cucumber Salad

Serve this with satay 

1 large English (seedless) cucumber or 5-6 Persian (mini) cucumbers, very thinly sliced
¼ of a sweet onion, very thinly sliced
1/3 cup rice vinegar
1 tablespoon toasted sesame seeds
1 tablespoon minced fresh dill or ½ teaspoon dried dill weed
1/4 teaspoon salt
1 teaspoon sugar
1/4 teaspoon crushed red pepper flakes (or more for added kick)

1. Slice the cucumbers as thinly as you can, preferably with a mandoline. (watch your finger tips!!)
2. If you don't have them pre-roasted or toasted, toss your tablespoon of sesame seeds into a small dry frying pan over medium heat and stir until the seeds just begin to brown (less than 30 secs usually).
3. Toss together all of the ingredients until everything is evenly coated. Put in a container with a tight fitting lid and refrigerate for at least an hour before serving.

Refrigerate for up to 5 days. Toss again before serving. Makes about 4-6 side servings.

Calories 71
Calories from Fat 0.1
Total Fat 1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 700mg
Potassium 7mg
Total Carbohydrate 12g
Dietary Fiber 2g
Sugars 9g
Protein 1g
Vitamin C 4%
Calcium 3%
Iron 1%

Friday, April 4, 2014

Spaghetti Squash Pad Thai

I love this grain-free version of one of my favorite entrees! I turns out so good, I almost prefer the squash 'noodles' to rice noodles, and this is a lightened up version of Pad Thai so I feel allowed to eat a BIG bowl ;)
 1 large spaghetti squash
Chopped green onions (about half a bunch, or 3-4 individual bulbs)
Chopped fresh cilantro (one bunch is plenty)
3/4 shredded or julienned carrots
1/2 cup red bell pepper cut into strips
1 T crushed garlic
2 whole eggs (leave out if vegan)
1 1/1 cup bean sprouts, divided
2 T peanut, sesame, or coconut oil
3 T sweet chili sauce
1 T tamarind paste, dissolved in a little warm water
3 T gf soy sauce or tamari
1 lime
Sriracha or another hot chili sauce or paste
1/2 cup roasted salted peanuts, chopped/crushed
* Optional additions: prepared chicken, shrimp, and/or tofu, most any other veggies you like. I added red cabbage.

  1. Preheat to 350°F. Using a large, sharp knife, cut the spaghetti squash in half (lengthwise). Scrape out the seeds and guts using a spoon, and sprinkle the cut sides with olive oil or spray with cooking spray. Season with kosher salt and freshly ground black pepper. Place the squash cut side down, uncovered on a deep baking sheet or big pan that has just a few tablespoons of water on the bottom and roast until tender and easily pierced with a knife, about 35-40 minutes. 
  2. When the squash is done, use a fork to scrape out the flesh of each half into "noodles" (just scrap the width, the 'noodles' will come out easily). Place the noodles in a colander or paper towels to remove the extra moisture.
  3. Prepare the vegetables for cooking and put in a bowl.
  4. In a small bowl, beat together two eggs. Separately, thinly slice 1 green onion and chop about ½ cup of fresh cilantro.
  5. In another small bowl, mix together the sauce: mix 3 tablespoons sweet chili sauce, 3 tablespoons soy sauce, juice of ½ lime, and a few squirts of Sriracha or chili paste or sauce.
  6. In a wok or large skillet, heat 2 T oil over medium heat. Add the garlic and scallions and cook until fragrant, about 1 minute. 
  7. Pour in the eggs and scramble until almost cooked. 
  8. Add the red pepper, carrots, 1 cup bean sprouts, and squash noodles. (and any of the extra optional proteins (cooked) and veggies.
  9. Add the sauce and stir to combine. Cook about 2 minutes, until the vegetables are heated through but still crisp.
  10. Garnish with crushed peanuts, fresh bean sprouts, chopped cilantro, green onion, and fresh lime juice.
Makes 4-6 servings.

Thursday, April 3, 2014

Spicy Vegan Almond-Ginger Slaw

This is the perfect entree salad or a yummy side to share with friends, bring to a picnic, or to work for lunch. It has a great mix of crunch, savory, sweet, and spice. I broil the tofu so it's semi-crispy without the calories and mess of frying, but you can add any kind of tofu.

1 package (16 oz) extra firm tofu. I use the high-protein kind from Trader Joe's that is not packed in water so it's ready to go.
1/2 cup shredded carrot
1/2 chop diced red bell pepper
2 cups cabbage or any slaw mix
1/4 scant cup green onions
1/2 cup diced cucumber (seeds removed)
1/2 cup broccoli florets
1/2 cup chopped bok choy
1/8 cup diced celery
Bean sprouts, crushed peanuts or almonds as garnish

2 T almond butter
2 tsp minced or crushed fresh ginger. You can also use ground ginger, about 1/2 tsp.
Sri racha to taste (I used 1 tsp) - you can also use cayenne (red) pepper
1/4 tsp crushed garlic
4 T apple cider or rice vinegar
1 T agave syrup or sugar
1 tsp gluten free soy sauce or tamari
1 tsp oil (coconut, vegetable, or canola - NOT olive oil)

1. Cut the tofu into bite-sized cubes and coat in cooking spray. Salt and pepper to taste. Place on a baking sheet (line with foil for convenient clean up). Broil or bake at 425F until slightly browned and crisp on the outside (about 10 minutes). Turn each piece over and broil another 5 minutes or so to crisp up all sides. Let it cool.
2. Mix all the veggies together in a large bowl.
3. Prepare the dressing.
4. Add the tofu to the veggies and toss with the dressing. Chill at least an hour, ideally no more than this if serving immediately after so the tofu doesn't soften up too much.

(Sorry, I don't have the nutrition breakdown added yet)