Meatless Meals: Two Scrumptious Soy Recipes for Meat-Lovers
- Published: Saturday, August 17th 2013
- in Nutrition
Whether you’re a die-hard vegetarian or you’re looking to give it a try – sometimes, for a former meat-lover, it’s hard to cut out the poultry, beef, and pork. To make it a little easier we asked some of our favorite spa chefs to share their favorite Meatless Meals for Meat-Lovers, here’s what we got!
“Chicken” Cordon Bleu from Hilton Head Health
Serving Size: ¼ of composed cordon bleu, Serves: 4
1 block tofu, extra firm
2 eggs, large
1 tablespoon + 1 teaspoon pine nuts, toasted if desired
1 teaspoon oregano, fresh, chopped
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon salt
1 cup + 2 tablespoons ricotta cheese, part skim
¼ cup + 2 tablespoons mozzarella cheese, shredded, part skim
6 cups fresh spinach
¾ oz. Panko bread crumbs, whole wheat if desired
¼ cup + 2 tablespoons egg substitute
1. Preheat oven to 400 degrees and combine all tofu mixture ingredients in a food processor and process until smooth.
2. Set out a large baking pan (with sides) and lay plastic wrap inside pan (going over the edges). Next, spread tofu mixture with spatula onto the plastic wrap making a rectangle and keeping within the plastic wrap. Spread tofu mixture until ¼ inch thick.
3. Next, wrap up all sides and place hot water in pan just enough to go around the plastic wrapped mixture.
4. Place pan and mixture in oven for about 10 minutes or until tofu mixture is firm. Then pull out of oven, drain off water, unwrap plastic carefully.
5. Place filling in the center of the rectangle then carefully use the plastic wrap to help guide you to roll one end to the other making a “tofu roll”. Let set for about 5 minutes.
6. Cut into 4 sections and carefully lift and place each section into egg beaters or egg whites then dip into Panko bread crumbs. Place on sprayed baking sheet and bake for 20 minutes.
Calories: 340 | Protein: 27g | Carbohydrates: 16g | Fiber: 3g | Fat: 18g
Tofu & Spinach Casserole From Anthony Stewart, Executive Chef at the Pritikin Longevity Center + Spa
Chef Anthony says, “This earthy, zesty casserole is great for parties but also simple enough to whip up for a weeknight dinner. Serve family-style with potatoes or whole grains like quinoa, brown rice, or couscous. It also cooks up nicely in individual nonstick muffin tins – the perfect portable snack or lunch.”
1 lb. extra-firm water-packed tofu
3 tablespoons Pritikin All-Purpose Seasoning *
¼ cup medium-diced onions
¼ cup medium-diced carrots
¼ cup medium-diced red bell pepper
1 lb. frozen spinach (defrosted and drained)
1 tablespoon chopped fresh garlic
1 teaspoon dry oregano
¼ teaspoon red crushed pepper flakes
1½ cups low-sodium tomato juice (such as Very Veggie Low-Sodium Juice from Knudsen)
2 tablespoons Veggie Grated Topping, Parmesan Flavor (made by Galaxy Nutritional Foods)
*Make your own all-purpose seasoning by blending ingredients such as paprika, garlic powder, onion powder, dried oregano, and dried basil. You can also purchase Pritikin’s All-Purpose Seasoning online at www.pritikin.com or call 866.430.3901
1. Pre-heat oven to 400 degrees F. Drain tofu of water, then dice. Season with all-purpose seasoning.
2. On a nonstick baking tray lightly sprayed with Pam, bake diced tofu just until firm, about 10 minutes.
3. In a medium nonstick skillet over a medium flame, sauté onions, carrots, and bell peppers to moisten them, about 4 minutes.
4. In a large stainless steel mixing bowl, combine baked tofu, sautéed vegetables, and all remaining ingredients except veggie topping. Using a large spoon, mix well.
5. Pour casserole into a nonstick casserole dish lightly misted with Pam, or an 8 x 13 buffet pan. Shake gently until level. Sprinkle veggie topping on top and bake at 400 degrees for 15 to 20 minutes.