Healthy Orechiette with Cannellini Beans and Veggies

Unless you want a heart attack, you can't cover everything in a layer of potato chips and cheese. Even though I love indulgent comfort foods, I spend most of my time in the kitchen making much lighter dishes. This particular pasta will give you delicious dose of almost every vitamin, mineral, etc. you need (including some of the ones carnivores always say you don't get enough of as a vegetarian) with barely any fat.

I used kale, which is high in fiber, calcium, and a bunch of other essentials. It's basically one of the best things you can eat. If you don't have kale, swiss chard is an excellent substitute. And if you don't particularly like either green, just use spinach. The cannellini beans add protein, iron, and fiber - but most importantly, they make this sauce more substantial and filling. You can use another type of pasta if you don't have orecchiette (try whole grain, it's loaded with fiber but doesn't have the gross, pastey texture of whole wheat), but I like how the sauce pools in each little ear and the beans kind of get stuck in the indent which is nice. 

Anyway, here's what you'll need

Orechiette with Cannellini Beans and Veggies in Light Tomato Sauce

8 oz. orecchiette, prepared according to box directions 

14 oz. canned diced tomatoes (preferably with a lot of liquid and some basil, too)

About 1/3 cup rosé wine (you can use white if that's all you have around. the type doesn't really matter as long as it's not a sweet/dessert wine)

About 1/2 cup Imagine Brand No-Chicken Broth (this is essential to have in your fridge at all times!

1 can cannellini (white kidney) beans, drained

About 1 cup of kale or other leafy greens (make sure you rinse, drain, and dry the leaves. I also like to discard any long, tough stems)

1/2 bag frozen peas

1/2 white onion, sliced

1-2 handfuls white mushrooms

2-3 cloves garlic, minced

2-3 tbs. olive oil 

Salt and pepper to taste

Pinch of sugar (optional)

Fresh basil and fresh parsley to taste

Grated Parmesan for topping

Start by heating the olive oil over a medium-low flame and sauteing the garlic for about half a minute. Add the kale or chard (if you're using spinach you don't have to put it in so early, since it wilts quickly). Cook a minute or two until it starts to go limp, then add the onions and saute until they start to soften. Throw in the mushrooms and frozen peas. Add a little more oil if you need it - the kale seems to absorb a lot. Add the beans and saute everything a few minutes until almost the veggies are almost cooked through. If you're using spinach, toss it in now. Season with a few pinches of salt. Add the can of tomatoes/liquid, the broth, and the wine. Let the sauce come to a gentle boil so the alcohol cooks off, leaving a nice, subtle wine flavor. Add a pinch of sugar if you want - I personally like a sweeter sauce than most. Reduce heat and simmer for 3-4 minutes. Taste the sauce and adjust the salt and pepper to your liking. Sprinkle in the basil and parsley. Pour over cooked pasta and top with Parmesan (or a vegan substitute).

Sweet and Spicy Seitan and Japanese Eggplant Stirfry (for beginners!)

This recipe is perfect for anyone who isn't yet confident enough to make their own sauce...or just feels like taking a very very delicious shortcut. Store bought, jarred sauces are ok, but they always seem just a little off. My solution? Mix a couple of them together until the taste is exactly what you're looking for. The following sort of resembles a typical General Tso's but with more soy/teriyaki flavor and less unabashed sweetness (honestly most General Tso's I get in restaurants is way too sugary). You'll need to buy 3 different sauces, but each is very useful, so I promise it won't be a waste!

Sweet and Spicy Seitan and Japanese Eggplant Stirfry 

Serves 2-3 depending how hungry everyone is

3-4 small Japanese eggplants, sliced into rounds and then
1/2 bag frozen broccoli
3 stalks celery, chopped
2-3 carrots, chopped
Generous handful of water chestnuts (I buy the slices and then cut them in half one more time)
4-5 button or white mushrooms, sliced
Any other veggies you want to add - bamboo shoots, peppers, etc.
1 package chicken style seitan (you can get it in pre-shredded chunks but I like to buy it "cubed" and slice it myself)
Heaping plateful of cornstarch
4 tbs. vegetable oil, divided

For the sauce combination, start with the following approximation:
1 part sweet chili sauce (I used Thai Kitchen)
1 part sichuan stir-fry sauce (I used House of Tsang)
2 parts Soy Vay Veri Veri Teriyaki (you can use this in a bunch of different Asian dishes or as a dipping sauce for spring rolls, dumplings, etc)

You can adjust the ratio however you want to acheive your ideal balance of sweet, tangy, and spicy.

Heat 2 tbs. of the vegetable oil in a large skillet or wok. Stirfry the vegetables in order of hardness, waiting about 45 seconds after each addition so that by the end everything is nicely softened. Start with the celery and carrots together, then the water chestnuts, then the frozen broccoli, and finally the mushrooms and eggplant together.

While the veggies are cooking, roll each piece of seitan in cornstarch on both sides. Heat the remaining oil in a different skillet over medium heat and fry the seitan pieces until golden brown. The excess cornstarch will mix with the oil and make what looks like a gross mess, but don't worry about it. The pan might get a little dry since the cornstarch is so absorbent, so add a little more oil if you need to. When the seitan is nice and crispy, place the pieces on a piece of paper towel to drain, then add them to the stirfried vegetables.

In a small saucepan, heat the sauce combination until warm. Drizzle the sauce over the seitan and veggies and toss to coat. Don't use too much sauce, since it's really flavorful and may overpower the stirfry...you just want a nice glaze. Serve over brown rice or noodles. Unfortunately this cell phone picture really does no justice!

Quick Cuban-Inspired Feast

As usual, this week's "Meatless Monday" recipe from my mom's blog was actually one of my own. Except for the plantains - those were already in progress when I got home from work, and oh my god were they tasty.

I don't know why it took me so long to try coating seitan in cornstarch before frying it - after all, this is my favorite way to make tofu super delicious. Anyway, now that I've discovered that "battered" seitan is ridiculously good (in fact it's kind of addictive and I'm already craving more despite eating this dish for dinner) I've been trying it in different flavors and styles. Here's a sweet and tangy seitan recipe paired with delicious plantains and some rice and beans with plenty of cilantro. 

Note: All of these can easily be made vegan, just use Earth Balance or another dairy-free spread where it calls for butter.

Crispy Seitan with Guava-Passion Fruit Glaze

1 package of chicken-style seitan (just use the bigger chunks and save the smaller pieces for something else)
2 tbs. olive oil or canola oil for frying
About 1/2 cup cornstarch (you don't have to measure, as long as you have enough to coat the seitan(
Pinch of salt

Spread the cornstarch out on a plate. Drain the seitan pieces and roll them in the cornstarch mixture. Heat oil in a skillet over medium heat and fry seitan until it begins to brown on each side. Don't let the pieces get too dark, or they will taste burnt. Sprinkle in a pinch of salt to season. When the seitan is done, drain the excess oil by placing the pieces on a paper towel. Coat with guava-passion fruit glaze - recipe follows.

1 cup (Goya brand) guava jelly
2 tbs. passion fruit juice concentrate (if you can find it. I used Goya brand)
Juice of 1/2 lime
Pinch of salt or to taste

Pinch of chipotle chili flakes or to taste (optional)

In a small saucepan, melt the guava jelly over medium-low heat. Whisk in the juices and a bit of salt to taste. Pour over the fried seitan pieces, making sure they are entirely coated. Serve over rice and beans with a side of plantains.

Short-Cut Seasoned Rice and Beans

1 pouch of microwavable while or Jasmine rice, cooked (I used 365 brand, but you can also get this at Trader Joes)
1 can black beans, drained
Sprinkle of salt to taste
1/2-1 tsp. each garlic and onion powder
Fresh ground pepper to taste

1/2 tbs. Earth Balance or butter
2-3 drops chipotle chili sauce (optional)

Squeeze of lime juice
1/4 cup fresh chopped cilantro

Add garlic and onion power, salt, chipotle sauce, lime juice, and cilantro to the black beans and mix well. Combine cooked rice with salt and Earth Balance. Mix together beans and rice and top with more cilantro if desired.

Sweet Sauteed Plantains with Chipotle and Lime

2 ripe plantains (should be black on the outside)
2 tbs. Earth Balance
2 tsp. chipotle chili hot sauce (Tabasco makes a decent one)
Salt to taste
2 tbs. brown sugar
Juice of one lime

Slice plantains on a diagonal. Melt Earth Balance and chipotle-lime butter in a pan on medium heat. Add plantains and season with salt. When plantains are slightly browned on both sides, add sugar and lime juice.

Quesadillas with Soy Chorizo, Roasted Corn, and Queso Fresco

This is cross-posted from my mom's blog...she does vegetarian recipes every Monday...but most of them (like this one) are my idea!

 

Quesadillas with Soy Chorizo, Roasted Corn, and Queso Fresco

1/2 package (about 6 oz.) soy chorizo (I used Trader Joe's brand, which is very 

crumbly but works well in this application)

Frozen or fresh roasted corn - or regular corn if roasted is unavailable 

1/2-1 tbs. chipotle-lime butter (optional)

2 tbs. fresh chopped cilantro

2 tbs. grated Cotija cheese (this is  like a Mexican Parmesan)*

About 1/4 cup shredded Mexican Blend cheese (I used Horizon's organic)

About 1/4 cup crumbled Queso Fresco*

4 small-medium sized whole wheat tortillas

1 tbs. olive oil + a drizzle for heating each tortilla

Avocado, crema or sour cream, and your favorite salsa (optional for garnish) 

 

*For those in the Northeast, Shop Rite supermarkets usually carry a variety of Mexican cheeses

Heat 1 tbs. olive oil in a skillet over medium heat. Add the soy chorizo and cook, stirring occasionally, for 1-2 minutes. Trader Joe's brand soy chorizo is very flavorful and shouldn't require any extra seasoning, but if you use a different brand you may want to add salt, pepper, onion powder and/or garlic powder to taste.  Add the corn and the chipotle-lime butter. Cook until mixture is heated through, then sprinkle in Cotija cheese and 1 tbs. of the cilantro. Stir, then set aside. (This can be made ahead)

In another pan, heat a drizzle of oil over low heat. Fry the tortilla on one side until it just barely turns brown, then flip it over and sprinkle on an even layer of Mexican Blend. When it starts to melt, add a bit of the soy chorizo/corn mixture (not too much or the tortilla won't fold over), followed by a sprinkle of Queso Fresco. Make sure you keep an eye on the heat, as the tortilla will burn if the pan is too hot. The Queso Fresco won't melt fully like most cheeses, but when it begins to soften, add a dash of fresh chopped cilantro and fold the tortilla in half. Serve with avocado, crema/sour cream, and salsa.

SO AWESOME Cheesy Potato Casserole with Crunchy Cornflake Topping

The best thing about going to see my dad's side of the family is that there's always a delicious potato and cheese monstrosity waiting to be devoured. I'm not sure why it took me so long to try to replicate this in my own kitchen, considering it's one of my favorite side dishes in the world. My version isn't healthy by any means, but it uses low-fat sour cream and no butter, so it's probably a million times less fattening than my grandmother's (you know how old people are, they love whole milk and all that gross stuff). The following recipe is for about one serving, so double or triple accordingly if you want more.

Everything about this is awesome and if you don't like it (provided you eat cheese) there's something wrong with you.

Cheesy Potato Casserole with Crunchy Cornflake Topping

1 white or yukon gold potato, diced into small cubes

1/4 - 1/3 container (about 4-5 oz) low fat sour cream

1-2 tbs. heavy cream (optional to make it extra creamy and delicious)

Salt and ground pepper to taste

About 1/4 cup shredded Parmesan blend (the kind from Whole Foods with Asiago is perfect)

About 1/4 cup shredded cheddar

About 1/3 cup corn flakes

Put the diced potatoes in a microwave safe bowl with a little bit of water and microwave for about 4 minutes or until they are soft but not falling apart. Drain any excess water and mix in the sour cream, heavy cream, salt, pepper, and half of the Parmesan blend. Put the mixture in a small baking or casserole dish and top with a layer of cheeses, then the corn flakes (I like to crush them up a little in my hands), then the remaining cheese. Bake in a toaster oven or regular oven for about 20 minutes at 350 degrees or until the cheese melts and the top is crispy.

Spaghetti and Chik'n with Mushroom Marsala

Marsala is one of my favorite sauces of all time, and while it's traditionally served with chicken (or even worse, veal), I think it's perfectly delicious over a Quorn or Gardein cutlet and some pasta. The following recipe is for approximately one serving, so you can double or triple it accordingly. The measurements are not 100% exact, as this is really about taste and not precision. If you like more wine or less salt or whatever, feel free to experiment.

About 2 tbs. butter (plus 1-2 more to make a beurre manie if you need it)

About 2 tbs. flour (plus 1-2 more, see above)

3-4 tbs. olive oil, divided (1 for the mushrooms and 2-3 for the cutlet)

1/4 cup Marsala wine (substitute Port if you need to, it'll turn out ok)

1/2 cup vegetable broth or Imagine brand "No-Chicken" broth

Salt and pepper to taste

1-2 handfuls sliced baby portabello or white mushrooms

1 shallot or 1/2 small onion, chopped

1 clove garlic, minced

1 Quorn "Naked" or Gardein cutlet, defrosted

1 egg, beaten

1 plate piled with flour (for coating the cutlet)

1 serving of cooked spaghetti or linguine

In a skillet, heat olive oil over medium heat and saute the onion/shallot, mushrooms, and garlic until just softened. While that cooks, I like to begin the sauce.

In a saucepan, start making a roux by whisking the butter and flour together over medium-low heat. When it begins to brown, whisk in the broth and the wine...don't let the roux get too dark or burnt, but let it turn a nice golden color before adding the liquid. Season with salt and pepper to taste. Let the sauce simmer on low heat for a minute or two so the alcohol cooks off, then add more wine if you want a stronger Marsala flavor, or more broth if you think it's too overpowering already. Add the softened mushrooms and onions. If the sauce needs thickening, make a beurre manie by smashing together equal parts softened butter and flour (in this case start with 1 tbs. of each) and stirring it in. Let it simmer on low for a few minutes and it should thicken up nicely.

Using the same pan you used for the mushrooms in, heat 2-3 tbs. olive oil. Dip the defrosted cutlet in beaten egg, then roll it in flour. I like to repeat this step for an extra crispy crust but it's up to you. Fry the battered cutlet on both sides until evenly browned.

Serve sauce and cutlet over pasta. Add a side of asparagus or some other vegetable to complete the meal. Voila!

Sorry I didn't take this photo until I'd eaten half of the Quorn!

Trying out Tempeh - Tempeh and Vegetable Stir Fry with Mango

I almost always use tofu when I make a stirfry, but for lunch today I decided to switch it up and try tempeh. Well, honestly, we didn't have any tofu but we did have three packages of tempeh sitting in the fridge waiting to be eaten, and I've been meaning to figure out what to do with it since I'm still very much a tempeh newbie. I was pleased with the results, as tempeh acquires a nice smokey flavor when you saute it, which adds an interesting dimension to this sweet and sour dish that tofu wouldn't have.

Mango Tempeh Stir Fry with Vegetables

1 8oz package tempeh, cut into cubes

1 small onion, sliced

2 carrots, peeled and chopped into diagonal rounds

1 small mango, peeled and chopped into bite-sized pieces

1 red or orange pepper, sliced

Pinch of salt

1-2 tbs. olive oil for sauteing

Sauce:

About 6 tbs. soy sauce

2 tsp. ketchup

2 tbs. + 1 tsp. maple syrup or brown sugar

2-3 tsp. Sriracha chili sauce (depending how much spice you like)

1 tbs. Mirin (Japanese rice wine)

3  cloves garlic, finely minced

1-2 tsp. ginger, finely minced

2 tbs. olive oil or canola oil

About 10 tbs. water

1 -2 tbs. Blue Dragon chili mango dipping sauce (optional, but ads a great  flavor to compliment the fruit in the stir-fry. If you don't have any, adding a few tbs. of mango juice or any sort of sweet chili sauce would work)

1 heaping tsp. cornstarch dissolved into about 3 tbs. water

 

In a saucepan, heat the oil and add the minced garlic and ginger. Keep the heat very low to start. Add the soy sauce, water, syrup, ketchup, mirin, mango chili sauce, and Sriracha. Stir well with the heat on medium-low. Taste the sauce and make adjustments if you'd like, adding more syrup, soy sauce, or water if necessary. Once the flavor is to your liking, add in the cornstarch-water mixture and stir well. Turn up the heat a bit to aid thickening, then reduce the heat to a very low simmer to keep it warm.

In a skillet, heat oil over medium heat. Add the carrots and peppers first, letting them cook for at least half a minute before adding the onions. When the onions begin to soften, add the tempeh cubes. Cook until tempeh begins to brown, then add the mango. Saute for 1-2 more minutes, then turn off the heat and the sauce into the skillet. Toss to coat, then serve mixture over warm brown rice. 

Here's a lame cell phone picture I took right before devouring this!