Sesame-Maple Roasted Tofu

1 14-ounce block extra-firm water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
1 medium red onion, sliced
2 teaspoons canola oil
2 teaspoons toasted sesame oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon tahini
1 tablespoon reduced-sodium soy sauce
2 teaspoons pure maple syrup
1 teaspoon cider vinegar
3 cups sugar snap peas, trimmed
1 tablespoon sesame seeds


DIRECTIONS:  

1. Preheat oven to 450°F.
2. Toss tofu, onion, canola oil, sesame oil, salt and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the onions are browning in spots, 15 to 20 minutes.
3. Whisk tahini, soy sauce, maple syrup and vinegar in a small dish until combined. Remove the tofu from the oven, add snap peas and drizzle with the maple sauce; stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting until the peas are crisp-tender, 8 to 12 minutes more.

Serves:  4 (Serving:  1-1/4 cup)  Serve with Udon noodles

Calories:  197

Fat:  12g

Protein:  11g

Carbs:  13g

Arugula and Goat Cheese Pizza

1/4 cup coarsely chopped walnuts
2 teaspoons olive oil, divided
1 cup thinly sliced red onion
1 (8-ounce) whole-wheat pizza crust
1 cup grape tomatoes, halved
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 ounces goat cheese, sliced
3/4 cup loosely packed baby arugula

DIRECTIONS:  

1. Preheat oven to 450°. Toast walnuts on a baking sheet 3–4 minutes or until fragrant and lightly browned. Transfer immediately to a plate; let cool.

2. Heat 1 teaspoon oil in a nonstick skillet over medium heat; add onion. Cook, stirring occasionally, 6–8 minutes or until onion is soft and golden.

3. Place crust on a baking sheet coated with cooking spray. Top with walnuts, onion, and tomatoes. Season with salt and pepper; arrange goat cheese on top.

4. Bake for 7 minutes or until crust is golden, crisp, and warmed through. Scatter arugula on top, and drizzle with remaining oil. Let cool slightly before cutting into wedges.

Serves:  4 (serving- 1 slice)

Calories:  295
Fat:  15g
Protein: 9g
Carbs:  6g

Grilled Portobello Tacos with Salsa and Soyrizo

Marinade:
1/3 cup olive oil
3 Tbs. balsamic vinegar
1 tsp black pepper

Tacos:
6 large portobello caps
6 6-inch soft whole-wheat tortillas
1 package of soy chorizo
2 cups chopped tomatoes
3 cups shredded cabbage
Plain greek yogurt
Salsa- I used Trader Joe's Salsa Especial and Trader Joe's Guacamole Salsa

DIRECTIONS:

1.  Preheat grill or grill pan to high heat.  To make marinade combine all ingredients in a small bowl.

2.  To make tacos:  Brush mushroom caps with marinade.  Grill mushrooms 3-5 minutes per side.  Cool until easy to handle, then slice into strips.

3.  Cook soyrizo in nonstick pan until done. Toss with the mushrooms.

4.  Fill tortillas with mushroom and soyrizo mixture, tomatoes, and cabbage.  Serve with salsa of your choice and top with a dollop of greek yogurt.

Serves:  6  (1 tortilla)

Caramelized Onion Tart

2 Tbs. Olive oil
2 large onions, thinly sliced (6 cups)
1 tsp dried thyme
1/2 tsp ground black pepper
2 tsp balsamic vinegar
1 16-oz. ready-to-bake whole-wheat pizza dough
1 cup grated part-skim mozzarella cheese
1/2 cup grated aged provolone cheese
20 green olives, halved

DIRECTIONS:

1.  Heat oil in a skillet over medium heat.  Add onions, and sprinkle with salt, if desired.  Saute 5-7 minutes or until softened.  Reduce heat to medium-low and stir in thyme and pepper.   Cook 15 minutes more or until onions are browned and caramelized, stirring often.  Stir in vinegar and cook 5 minutes more.  Remove from heat.

2.  Preheat oven to 425 F.  Coat a 12-inch pizza pan or rectangular cookie sheet with cooking spray.  Press dough into 10-inch circle on pizza pan or sheet.  Sprinkle 1/2 cup mozzarella and 1/4 cup provolone over dough.  Spread onions over top, then sprinkle with remaining cheese and olives.  Bake 20 minutes or until crust is golden.

Serves:  8 (1 slice) -  Serve with simple side salad

Calories:  287
Fat:  11g
Protein:  11g
Carbs:  37g

Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage

• 1/2 lb. whole-wheat spaghetti
• 3 Tbs. olive oil
• 4 large garlic cloves, peeled,  halved, and sliced (3 Tbs.)
• 1 1/2 lb. ripe tomatoes, coarsely  chopped (6 cups)
• 3/4 cup cooked chickpeas
• 2 Tbs. fresh chopped sage, plus more leaves for garnish
• 2 Tbs. chopped green olives

DIRECTIONS:  

1. Cook spaghetti in large pot of boiling salted water 10 to 11 minutes, or until al dente.


2. Heat oil and garlic in large saucepan over medium heat. Cook 2 to 3 minutes, or until garlic is browned, stirring occasionally. Stir in tomatoes, chickpeas, sage, and olives, and simmer 3 to 4 minutes. Season with salt and pepper, if desired.


3. Drain spaghetti, and return to pot. Add sauce, and toss to coat. Season with salt and pepper, if desired. Divide among 6 serving bowls, and garnish with sage leaves.

Serves:  6 (1-cup serving)

Calories:  258

Fat:  9g

Protein:  9g

Carbs:  40g

Portobello Mushroom and Bell Pepper Sloppy Joes

3 Tbsp exra-virigin olive oil
1 each small green and red bell pepper, cored, seeded, and thinly sliced
1 yellow onion, thinly sliced
1 pound portobello mushrooms, wiped clean, black gills scraped out and discarded, thinly sliced
1 cup tomato sauce
2 Tbsp tomato paste
1 Tbsp worcestershire sauce
2 tsp chopped fresh oregano
1/2 tsp hot sauce
1 package of Yves soy beef
4 whole-wheat hamburger buns

DIRECTIONS

1.  Heat 2 Tbsp oil in a large skillet over medium-high heat.  Add bell pepper and onion; cook, stirring, until softened- about 10 minutes.  Add the rest of the oil, garlic, mushrooms and soy beef; toss well.  Cook, stirring occasionally, until mushrooms are soft and liquid is absorbed- about 8-10 minutes.  Season with salt and pepper to taste.

2.  Reduce heat to medium.  Add tomato sauce and paste, worcestershire sauce, oregano, hot sauce and 3/4 cup water; stir well.  Cook, stirring often, to thicken, about 10 minutes; season with salt and pepper to taste.

3.  Spoon mixture inside hamburger buns.  Serve immediately.

Serves:  4 (1 sandwich)

Roasted Vegetable Linguine with Soy Meatballs

2 cups sliced cremini mushrooms 
1/2 lb. fresh or frozen asparagus, cut into 1 1/2 inch pieces
1 small onion, coarsely chopped (approx. 1 cup)
2 Tablespoons olive oil
2 cloves garlic, minced (approx. 2 teaspoons)
1/2 teaspoon red pepper flakes
2 cups cherry tomatoes
1/2 cup white wine
1/2 13.25 oz. package whole-wheat linguine 
1/2 cup torn fresh basil leaves
One bag of Trader Joe's Meatless Meatballs


DIRECTIONS


1.  Preheat oven to 450 degrees. Toss together mushrooms, asparagus, onion, oil, garlic, and red pepper flakes on a coated cookie sheet.  Roast 20 minutes or until mushrooms and onions begin to brown, stirring occasionally to prevent sticking.

2.  Start your pasta water, if you haven't already.

3.  Add tomatoes and meatballs to pan, and roast 7-10 minutes more, or until tomatoes shrivel and soften. Transfer vegetables to bowl.

4.  Sprinkle wine over vegetables return pan to oven and let wine cook off about 5 minutes.

5.  Meanwhile, prepare pasta according to package directions. Drain pasta.

6.  Return pasta to pot. Add wine mixture and vegetables, and toss over medium-low heat until heated through. Season with salt and pepper, if desired. Stir in torn fresh basil leaves, and serve immediately.


Serves 6 (1-1/2 cups)


Calories:  324
Fat:  10g
Protein:  20g
Carbs:  43.5g