Braised Tempeh with Vegetables

Recipe: Braised Tempeh with Vegetables

I once learned, the hard way, not to attempt and “trick” Jack into trying new foods. Explain what it is, why we are going to eat it, and give him fair warning. My husband is reasonable and will try (almost) anything once. Unfortunately, years ago, I did not know this.

I wanted to attempt a recipe containing tofu. I had read in an article that tofu picks up the flavor of the foods which it is cooked with and gullible me surmised “if it is cooked with chicken, it will taste like chicken”.

Here I should mention that I failed my first bout with Fundamentals of Logic in college, and had to repeat that course. Apparently the lessons learned failed to stick with me.

Jack was horrified as he chewed the “chicken and tofu” stir fry. I had not told him about the tofu and he thought that it was something awful, like a glob of fat, so he ran and spit it into the disposal in the kitchen sink. I attempted to explain about this new burst of culinary creativity, but he would have nothing of it. I speared all of the tofu cubes from his plate, and exchanged them with the chicken cubes on my plate. I deceived him (yes, his actual words) and he resisted tofu for years to come. Eventually I was able to try a few tofu-containing recipes which he enjoyed (as much as he could) but I had learned my lesson.

At the food co-op a few weeks ago, I picked up a couple of packages of tempeh. Tempeh is cooked, slightly fermented soybeans which are formed into a cake and sometimes mixed with grains. It is very high in protein and fiber, is firm in texture with a nutty flavor, and is an all-around excellent meat substitute. I chose both a garden vegetable and a wild rice version, then several days later I set about trying to find recipes. After a while, although I hadn’t located a recipe that I wanted to try, I had a preparation in mind. Jack loves all Asian food, and I decided that this would be how I would make tempeh for this first time. But, of course, I would first explain in detail what tempeh is and that it was in our dinner.

I don’t know what I expected, but not this. I unwrapped a very firm block of … something. Yes, soybeans and all of that stuff, but I suppose that I thought it would be the consistency of tofu.

Nope.

This stuff is decidedly better-tasting that it looks.

Much.

The tempeh was cut into cubes, then browned and braised in a very flavorful sauce. As the tempeh cooks, veggies are stir-fried then added to the tempeh and sauce; this mixture is then served over rice. We were both pleasantly surprised at how good this was. In fact, Jack said that I should make this again, and experiment with more tempeh recipes! This never happened with tofu… ;)

* Exported from MasterCook *

Braised Tempeh with Vegetables

Recipe By: Vicci

Servings: 2

Amount Measure Ingredient -- Prep Method

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2/3 cup basmati rice -- uncooked

8 ounces Wild Rice Tempeh

1/2 cup low sodium vegetable broth

3 tablespoons hoisin sauce

3/4 teaspoon Sriracha sauce -- any hot sauce may be used; adjust to taste

1 teaspoon minced ginger

2 teaspoons minced garlic

1 teaspoon olive oil

5 ounces red bell pepper -- 1/2" dice (about 1 cup

4 ounces broccoli floret -- (about 2 cups)

4 1/2 ounces carrot -- diagonally sliced, 1/4" wide (about 1 cup)

3 whole green onions -- thinly sliced, diagonally

Prepare the rice according to package directions, omitting fat and salt. Keep warm.

Cut the tempeh into 1/2" cubes and set aside.

Mix broth through garlic in a small bowl and set aside.

Drizzle olive oil into a medium skillet and heat over medium high heat. Add the tempeh cubes in a single layer, reduce the heat to medium, and cook until browned, about 3 minutes. Flip over and cook for 2 minutes.

Add the sauce, bring to a boil, turn heat to very low, cover, and simmer for 5 minutes.

In a wok, drizzle 1 teaspoon canola oil and stir fry the broccoli for one minute, add the carrots and red pepper and continue to stir-fry for 2 minutes. Add the vegetables to the skillet with the tempeh and stir to coat all with the now-thickened sauce. Add the green onions, cover, and simmer for another minute.

Serve over rice.

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Per serving: 590 Calories (kcal); 13g Total Fat, 1g saturated; (22% calories from fat); 31g Protein; 19g Fiber; 69g Carbohydrate; 1mg Cholesterol; 603mg Sodium

Food Exchanges: 3 Grain (Starch); 1/2 Lean Meat; 3 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates

Curried Chickpea Burgers

Recipe: Curried Chickpea Burgers

I love chickpeas, and when I’ve cooked up a bag of dried ones, I can hardly keep from snacking on them, still warm, because they are just so good! So when I saw this recipe on Holler’s blog, I was intrigued. I’ve made falafel many times, and this seemed like a similar recipe, but with a decidedly Indian twist. I did make some changes to her recipe, but they are small ones and I give Holler full credit for this-- it's great!

Both Jack and I loved these chickpea burgers, stuffed inside pita with lettuce and tomato. It did take a bit of time to put together, including at least 15 minutes of chilling in the refrigerator to firm up the patties before cooking, but they were well worth it. I put together a sauce to serve them with because I cannot seem to find a brand of pita which doesn’t taste dry, and will play with the ingredients in this next time (perhaps adding a little lemon juice), but all in all, these chickpea burgers were good enough to go on our regular summer lunch rotation.

Because I used small pitas, halved, I formed the patties in smaller ovals instead of larger burgers which would be used in the big pitas or on a sandwich bun.

Oops, took the photo before adding the tomatoes...

* Exported from MasterCook *

Curried Chickpea Burgers

Recipe By: Holler

Servings: 2

Amount Measure Ingredient -- Preparation Method

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1 slice whole wheat bread

1 1/2 ounces cashews

1/4 cup cilantro leaves, whole

3 ounces onion

1 small carrot

1 small celery rib

1 large garlic clove

4 ounces chickpeas, canned -- half of a 14-1/2 ounce can, drained

1/2 teaspoon fresh lemon juice

1/2 tablespoon biryani curry paste -- Patak's brand, Biryani Curry paste with Cilantro and Cumin (medium heat)

1 large egg white

3 tablespoons Greek yogurt

1 small garlic clove -- crushed

1/2 teaspoon mild curry powder

2 small whole wheat pita, small

In a small food processor or blender, whirl the slice of bread until fine crumbs form. Remove to a medium bowl. Add the cashews to the processor and process until coarsely chopped. Add to the bread crumbs. Add the cilantro and pulse until chopped.

Add to the cashews and bread crumbs, set bowl aside.

Add the onion, carrot, celery, and garlic and pulse until vegetables are finely chopped.

In a small nonstick skillet, heat 1 teaspoon of olive oil over medium heat. Sauté the vegetables until soft (about 4 minutes). Remove to a plate and allow to cool for 10 minutes.

Add the chickpeas to the food processor and pulse a few times to chop a bit. Add the lemon juice, egg white, and curry paste and process until mixture is smooth. Transfer mixture to the bowl with the bread crumbs and cashews and stir until blended. Form into 4 patties and place on a plate; refrigerate for 15 minutes to 1 hour.

In a medium skillet, spread 1-2 teaspoons of olive oil over the bottom. Heat over medium heat until hot, add the patties and cook for 2-3 minutes, or until browned on the bottom. Flip and cook until browned on the other side.

While the burgers cook, mix the yogurt, garlic, and curry powder in a small cup. Add cayenne or other hot pepper to taste, if desired.

Serve burgers in pita with sauce. Add garnishes such as chopped tomatoes, lettuce, etc. as desired.

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Per serving: 501 Calories (kcal); 14g Total Fat (3g saturated); (24% calories from fat); 21g Protein; 80g Carbohydrate; 1mg Cholesterol; 781mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates

Recipe: Blueberry Allspice Muffins

Recipe: Blueberry Allspice Muffins


Okay, I whined enough in yesterday's post-- now it's back to the food!

These ain’t your bakery muffins. Nor are they too sweet and contain a lot of fat. These are the kind of muffins we have for breakfast (Muffin Monday, anyone???), not the type which you buy in a bakery or make for a special brunch. First, they are kind of plain. And they are not topped or filled. But what they are makes them entirely appropriate for eating every day-- spicy, lowfat, a healthy breakfast which can be made ahead of time and frozen, then thawed in the microwave or toaster oven on those busy days.

The idea for these muffins came from Laura’s blog and the recipe which she reviewed for Allspice Crumb Muffins . The allspice intrigued me (I ordinarily use cinnamon or a baking spice mix from Penzey's in muffins), but when I looked closely at the ingredients I knew that I would have to make some changes. Five tablespoons of butter in the streusel, and another 8 tablespoons in the batter, plus whole milk and whole eggs made them a bit on the “heavy” side both fat- and calorie-wise. I have no doubt that these are delectable muffins, but I needed to make them more acceptable to our diet so that we could enjoy them more often.

Anyone who has been reading my writing for the past year+ knows that I’m a big advocate of using pear puree to sub for oil in everything from quick breads to brownies. Sometimes, in certain recipes, I even substitute the puree for butter. Although the butter in this muffin recipe will add flavor and a very tender crumb, I decided to use pear puree and oil instead and see what happened. Also, I have found that yogurt adds a nice texture and moistness to baked goods (I have used it in everything from cinnamon rolls to waffles to scones with success), so I added some lowfat yogurt as well. And I used some egg whites instead of all whole eggs. In addition to flavor, blueberries lent moisture and a dose of antioxidants as well. I eliminated the streusel to get rid of fat and calories (I have made streusel muffins in the past but have never been impressed with streusel prepared with oil instead of butter).

The resulting muffins were very good. Not the tender pull-apart variety, but an excellent healthy option. I have previously made blueberry muffins with a cinnamon-spiced batter, and I liked the allspice option very much. Use the recipe on Laura’s website when you want to impress someone with your baking talents for a special occasion (she gave them a very good review), but to keep you and your family healthy, make wholesome substitutions for your everyday muffins.

Remember—not pretty, healthy!!!

* Exported from MasterCook *

Blueberry Allspice Muffins

Recipe By: Vicci

Servings : 12 (2 muffins per serving)

Amount Measure Ingredient -- Preparation Method

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2 cups white whole wheat flour

2 cups all-purpose flour

3/4 cup sugar

1 1/2 tablespoons baking powder

1 teaspoon baking soda

1 teaspoon ground allspice

3/4 teaspoon salt

2 large eggs

2 large egg whites

1/4 cup brown sugar

1/2 cup pureed pears

1/3 cup canola oil

3/4 cup skim milk

1/2 cup lowfat vanilla yogurt

1 teaspoon vanilla extract

2 cups blueberries -- fresh or frozen (not thawed)

Preheat oven to 375F. Coat 24 muffin cups with cooking spray and set aside.

In a large bowl combine flour through salt, then form a “well” in the center of the ingredients; set aside. In a medium bowl, beat the eggs with a whisk until frothy. Add the remaining ingredients and combine.

Pour the liquid ingredients into the dry and stir until almost combined. Add blueberries and stir lightly until just mixed. Divide batter between muffin cups and bake for 15-18 minutes, rotating the pan 180-degrees about halfway through baking. Remove from oven, allow to sit for 1 minute, then remove the muffins to a cooling rack.

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Per serving: 368 Calories (kcal); 8g Total Fat (1g saturated)t; (20% calories from fat); 10g Protein; 65g Carbohydrate; 32mg Cholesterol; 457mg Sodium; 5g fiber

Food Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 19 1/2 Fat; 1 1/2 Other Carbohydrates

Patio Table Woes

I'm going to stray off of my usual food post today.

A couple of years ago we re-built our patio and built a new one at the other back entrance of our house. For the first time since we moved in here in 1983, we actually had the need for patio furniture.

I looked at several stores before I found what I wanted, and I wanted this set badly. All-weather wicker, a nice 4' diameter, glass-topped table and 4 very comfortable chairs. Being a thrifty sort, I decided to wait for it to go on sale even though that decision would mean that we would not be able to eat on our new patio until the following summer. No matter. I wanted that table and chairs, it was too expensive, and I had the time to wait.

By mid-September I had been visiting this store weekly for almost 2 months, watching the price go down, but it never went low enough for me. Two weeks later, Christmas decorations filled the space that the patio furniture had taken. I asked the salesperson and was told that all of the stock had been returned and there was nothing left. I was absolutely crushed.

The following spring, I started to look again for a table and chairs for the patio. I found nothing similar to the set I had fallen in love with the previous summer, in fact, I found nothing that I liked period!

Out on errands one day, I wandered in to the store where my dream patio set had been. Nothing jumped out at me, and I started out of the store. As I walked down the aisle, I looked up past the lawn mowers and... there it was! Table, four chairs, all by itself near the doors that led to a back storage room. Leftover from last year, shuffled around in storage, it was still in good shape and 70% off the listed price!

I couldn't buy it fast enough. I also bought a big ol' cover to keep the sun from deteriorating the "wicker" and an umbrella. Jack and I have used this table and chairs over and over. We also bought a black metal set for the larger patio, but I didn't like it as much.

This year, we brought out the "wicker" set last week. I brushed the cobwebs off and got the chair cushions from their winter storage place in the basement. Yesterday I set up the umbrella, and we ate outside for the first time.

This morning, it was beautiful and I opened the umbrella so that it wouldn't fade in a "fold" pattern. The wind whipped up a bit, but I didn't think anything of it. Until I heard a crash. And my heart sank.

The wind, blowing from direction which it rarely does, lifted the umbrella which, in turn, lifted the table, and they all turned over. The umbrella was fine, the glass top on the table shattered.



I cannot describe how bummed I am!

It took over an hour to clean up the mess, and there are still tiny bits of glass in the cracks between the stones that I cannot get without tweezers (and I don't have that much time on my hands!). Worse, I called three different glass shops and the least expensive one quoted me $250 to cut a replacement. We paid $350 for the entire set.

Can we use the table without the glass top? Probably. Crumbs will regularly have to be vacuumed out, and it will have to be covered all of the time we aren't using it to keep pollen, dirt, etc. from settling in the "wicker". But it looked so nice with the glass top. *sigh*

Reminder to all of you who are assembling your outdoor spaces for the summer-- keep an eye on the wind and always close your table umbrella when you aren't using it!

Pan-Fried Striper with Charred Corn, Avocado, and Tomato Salsa

Recipe: Pan-Fried Striper with Charred Corn, Avocado, and Tomato Salsa

A few weeks ago I met my friend Jenni at Trader Joe’s for our semi-regular Foodie Shop-a-Thon. This would not be necessary if I lived near TJ’s or Whole Foods, but since the trip to that part of town takes about 50 minutes, I have to stock up when I get the opportunity. Because of my broken ankle this past winter, I have not been there since November and the trip to these stores was greatly missed.

I brought a cooler and plenty of ice so I was able to buy some frozen and refrigerated items. While looking through the selection of frozen fish, I was pleasantly surprised to find striper fillets. Jack and I have had striper when we go on vacation because it’s a local fish to the middle/ southern Atlantic coast but I have never seen it in the stores in western Pennsylvania. It is a great tasting fish—mild, sweet, delicate, similar to tilapia but the fillets are larger. Of course, I bought two packages. It was an incredibly fun day, we had a great lunch while sitting in the outdoor courtyard of Casbah, and I returned home with lots of food and meal ideas for the next few weeks.

I wanted fish for dinner last night and when I opened the big freezer and slid open the lower bin, guess what was lying on top. An internet search for striper recipes was uninspiring, so I looked in the refrigerator. I needed to use an avocado asap, and the cherry tomatoes on the counter were looking very ripe, so I came up with pan-frying the striper, then topping it with a salsa. This was served with rice, and it was excellent. The fish, under a crispy cornmeal crust, was tender; the avocado-tomato salsa was the perfect accompaniment with a little added jalapeño contributing some spice. Our favorite restaurant while on vacation in Lewes, DE is called Striper Bites, and we usually buy three or four bottles of their own (wonderfully spicy, chipotle-based) hot sauce every year, so we also added some additional heat with several drops of that.

This was an excellent way to make striper, which is also called rockfish and striped bass (or you can use any other mild fish like tilapia or bass).

* Exported from MasterCook *

Pan-Fried Striper with Charred Corn, Avocado, and Tomato Salsa

Recipe By: Vicci

Servings: 2

Amount Measure Ingredient -- Preparation Method

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1 cup frozen corn kernels -- thawed and drained

3/4 cup chopped red bell pepper

2 whole green onions -- slice diagonally; keep the light colored bottom part and

dark green tops separate

2 medium garlic clove -- minced

1 teaspoon minced jalapeño

2 tablespoons fresh lime juice

2 teaspoons olive oil

1/4 teaspoon kosher salt

1/4 teaspoon ground cumin

1/4 teaspoon ground black pepper

2 tablespoons chopped fresh cilantro

2/3 cup chopped tomato

4 ounces avocado -- pit removed, peeled, diced (one small avocado, about 6

ounces before pitting and peeling)

1/3 cup cornmeal

3 tablespoons flour

1/4 teaspoon ground cumin

1/4 teaspoon kosher salt

1/8 teaspoon ground black pepper

1 teaspoon canola oil

10 ounces striper fillets

1/2 cup rice -- uncooked

Spray a medium sized skillet with cooking spray and heat over medium flame. Add the corn kernels and shake to form a single layer in the pan. Cook for 1-1/2 to 2 minutes, or until the kernels are lightly browned on one side. Mix in the bell pepper, the light-colored green onion bottom slices and cook for 2 minutes. Add the garlic and jalapeño and stir for one additional minute. Transfer to a bowl and set aside to cool a bit.

Prepare the rice and keep warm.

Mix the cornmeal, flour, and ground cumin on a large rimmed plate and set aside.

Drizzle 1 teaspoon of canola oil into a large nonstick skillet and heat over a medium-high flame. Dip the fillets into the cornmeal mixture, firmly patting the mixture into the fish, turning a few times to coat thoroughly. Place in the hot skillet and turn the heat down to medium. Cook for three minutes on one side, flip, the cook for 2 minutes on the other side.

While the fish is cooking, mix the lime juice, olive oil, salt, cumin, and pepper in a small cup. Add the reserved green onion tops, cilantro, chopped tomato and avocado to the corn mixture and lightly toss with the lime juice dressing.

When the fish is done, serve with rice and salsa.

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Per serving: 691 Calories (kcal); 22g Total Fat (5g saturated); (27% calories from fat); 33g Protein; 94g Carbohydrate; 75mg Cholesterol; 574mg Sodium

Food Exchanges: 5 1/2 Grain(Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 9 1/2 Fat; 0 Other Carbohydrates

To expand more on my "turkey post", I took this today of Spooky watching our new yard-friend...

Somehow, I don't think that they will become buddies!

Turkey Lurkey?

Well, I guess it was inevitable. Fifteen years ago, Jack and I stopped eating red meat (beef, pork, lamb, etc.) and haven’t missed it much (after the first year or so, anyway). We are now considering giving up turkey. As he said “one step closer to total vegetarianism”. Why, you may ask, are we pondering this additional change to our diets?

Here he is:

It would be stretching it a bit to call him “cute”, but there is a certain appealing way he struts into the yard when I fill the birdfeeders, waiting until I step back onto the patio before running under the feeders where I have “accidentally” spilled some extra seed. I don’t know what he does with his days, but whenever I fill the feeders he is around somewhere. One of the feeders makes a scratching noise as I screw off the top, and Jack thinks that is what attracts the turkey.

Yesterday, as Jack mowed the lawn, the turkey wasn’t fazed at all. He was eating, that large noisy John Deere be damned!

Spooky doesn’t know what to make of this large bird. He will sit, tail twitching, and watch the turkey graze.

So as we watched the big ol’ bird this morning, Jack mentioned that he has started to feel badly about eating turkey now. I agreed, but I wonder what we will do at Thanksgiving. :)