Thai Spiced Tofu

8 oz. firm tofu, cut into 4 1/2-inch slices
3 tbsp. Thai red curry paste
3 tbsp. sugar
2 tbsp. fish sauce or tamari
1/2 lb. green beans
1/2 c. vegetable broth
1 tbsp. peanut oil

Place tofu between layers of paper towel and weigh down with a heavy skillet to remove excess water. Set aside to drain for 10 minutes.

Combine curry paste, sugar, and fish sauce; put half of the sauce in a resealable plastic bag. Add tofu, seal, and set aside for 15 minutes.

In a saucepan, combine green beans, broth, oil, and remaining curry sauce. Simmer until beans are tender, about 5 minutes. Cover to keep warm.

Lightly coat a nonstick skillet with cooking spray and place it over medium heat. When hot, add tofu and cook until golden, about 4 minutes per side. Transfer to a dinner plate and cover. Serve with green beans. Makes 4 servings.

Glazed Tofu with Bok Choy

1 (14 oz.) pkg. firm tofu, cut into 1/2-inch slices
2 tbsp. canola oil
2 heads bok choy, cleaned and cut into 1-inch pieces (about 6 c.)
3 garlic cloves (1 thinly sliced, 2 minced)
1 (14 oz.) can vegetable broth
1 (1-inch) pc. fresh ginger, peeled and grated
2 tsp. fish sauce or tamari
1/4 c. soy sauce
4 tsp. dark brown sugar
2 tsp. toasted sesame oil
2 tbsp. cornstarch

Drain tofu on paper towels. Heat 1 tbsp. canola oil in a large skillet over medium-high heat. Add bok choy and sliced garlic; cook, stirring, until wilted, about 4 minutes. Add 1-1/2 c. broth; simmer until reduced by half.

Meanwhile, combine minced garlic, ginger, fish and soy sauces, brown sugar, and sesame oil. Heat remaining canola oil in another skillet over high heat. Add tofu and brown, about 3 minutes per side. Add soy mixture and coat tofu with it. Simmer, uncovered, until sauce is syrupy, about 4 minutes.

Stir cornstarch into reserved broth; add to bok choy. Stir gently until thickened, about 2 minutes. Divide bok choy onto 4 plates and layer the glazed tofu on top. Makes 4 servings.

Szechuan Noodles

Dressing:
6 cloves garlic, roughly chopped
1/4 c. fresh ginger, peeled and roughly chopped
1/2 c. vegetable oil
1/2 c. tahini
1/2 c. creamy peanut butter
1/2 c. soy sauce
1/4 c. dry sherry
1/4 c. sherry vinegar
1/4 c. honey
1/2 tsp. hot chili oil
1 tbsp. dark sesame oil
1/2 tsp. black pepper
1/4 tsp. cayenne pepper

Noodles:
1 lb. thin spaghetti
2 bell peppers (red, orange, or yellow), julienned
4 scallions, sliced diagonally

Place garlic and ginger in bowl of a food processor fitted with steel blade. Process until finely minced. Scrape down sides of bowl. Add remaining dressing ingredients and puree until smooth. Transfer to an airtight container and store in refrigerator while preparing the pasta.

Cook spaghetti until al dente according to package directions. Drain pasta in a colander, transfer to a serving bowl, and while still warm toss with about half of the dressing. Add bell peppers and scallions; toss. Add remaining dressing to taste and serve warm or at room temperature.

Greek Salad

Dressing:
1/4 c. red wine vinegar
2 tbsp. minced fresh dill
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/3 c. extra virgin olive oil

Salad:
Romaine lettuce
Sliced red onions
Sliced black or kalamata olives
Grape tomatoes, halved
Cucumber, peeled and thinly sliced
Crumbled feta cheese

To make dressing, in a small bowl, combine all dressing ingredients. Whisk together until well combined.

To make salad, add romaine lettuce to a salad bowl. Drizzle with dressing and toss well to coat. Top as desired with red onions, black olives, tomatoes, cucumber, and feta cheese. Store leftover dressing in an airtight container in the refrigerator, and shake well before using again.

Pioneer Woman's Baked Mac & Cheese

4 c. uncooked macaroni
4 tbsp. butter
1/4 c. all-purpose flour
2 1/2 c. whole milk
2 tsp. dry mustard
1 egg, beaten
1 lb. cheese, grated (any variety/combination)
1/2 tsp. salt
1/4 tsp. garlic powder
1/4 tsp. onion powder
1/2 to 1 tsp. ground black pepper
Dashes of cayenne, paprika, and thyme (optional)

Preheat the oven to 350°F. Cook macaroni according to package directions until slightly firm. Drain and set aside.

In a large pot, melt butter over medium-low heat. Whisk in flour and cook mixture for five minutes, whisking constantly and being careful not to burn. Add milk to pot, stir in dry mustard, and whisk until smooth. Cook mixture for five minutes until very thick. Reduce heat to low.

Add beaten egg to a small bowl. Take 1/4 c. warm sauce and slowly pour it into the beaten egg, whisking constantly to avoid scrambling the egg. Whisk until smooth. Pour tempered egg mixture back into sauce, whisking constantly. Stir until smooth. Mix in cheese, reserving a handful for topping, and stir until completely melted. Add salt and other seasonings. Taste and adjust seasonings accordingly. Add drained cooked macaroni to pot and mix well.

Pour mixture into a baking dish, top with reserved cheese, and bake for 20 to 25 minutes or until golden and bubbly on top.

Pasta Salad with Roasted Broccoli

2 lb. (2 heads) broccoli
3 garlic cloves, halved lengthwise (skin on)
2 tbsp. olive oil
Coarse salt and ground pepper
8 oz. penne pasta
1 to 2 tbsp. fresh lemon juice
8 oz. jarred roasted red peppers, rinsed and cut into 1/2-inch strips (1 c.)
1/4 c. pitted Kalamata olives, halved lengthwise
1/2 c. walnuts, broken into pieces

Preheat oven to 450°F. Trim 1 inch from stems of broccoli. Peel outer layer of stems; cut diagonally into 1/2-inch slices. Separate florets into bite-size pieces. On one large or two small rimmed baking sheets, toss broccoli, garlic, and 1 tbsp. oil; season with salt and pepper. Spread in a single layer; roast, rotating sheets and turning broccoli halfway through, until tender and beginning to brown, 15 to 20 minutes. Set aside.

Meanwhile, cook pasta in a large pot of boiling salted water, according to package directions. Drain pasta, reserving 1/4 c. cooking water; rinse under cold water until cool, and drain. Return to pot.

Remove skin from roasted garlic. In a small bowl, mash garlic until it forms a paste; whisk in lemon juice and remaining tbsp. oil. Season with salt and pepper. Pour mixture over pasta; toss in broccoli, red peppers, olives, and walnuts. Add some reserved cooking water, if needed. Serve at room temperature or chilled.

Chickpea, Cherry Tomato, and Feta Salad

1/4 c. canned chickpeas
1/2 c. quartered cherry tomatoes
1/4 c. crumbled feta cheese
1 tbsp. fresh lemon juice
2 tsp. olive oil
1 tsp. dried oregano
1/8 tsp. salt
Ground pepper

Rinse and drain chickpeas. Combine chickpeas with tomatoes, feta, lemon juice, olive oil, oregano, salt, and a pinch of pepper. Makes 1 serving.

Spinach and Artichoke Wrap

1 can (15 oz.) artichoke hearts in water, well-drained
2 whole wheat sandwich wraps (12-inch)
8 slices provolone cheese (4 oz.)
1 red bell pepper, ribs and seeds removed, cut into strips
1 c. baby spinach, packed
Coarse salt and ground pepper

Wrap artichoke hearts in paper towels; squeeze out liquid and coarsely chop. Set sandwich wraps on work surface. Lay 4 cheese slices down center of each, leaving a 1-inch border at top and bottom. Dividing evenly between wraps, layer artichoke pieces, bell pepper, and spinach on top of cheese. Season with salt and pepper. Fold in tops and bottoms of wraps by about 1 inch, then roll tightly from one of the open sides to enclose filling.Wrap tightly in plastic or waxed paper. Refrigerate until ready to serve, up to overnight. Makes 2 wraps.

5-Can Bean Soup

Olive oil
1 sm. onion, chopped
2 garlic cloves, minced
1 chicken breast, diced (optional)
Cumin, to taste
Chili powder, to taste
1 can vegetarian refried beans
1 can black beans
1 can Ro-tel spicy tomatoes
1 can kidney beans
1 can chicken or vegetable broth

In large pan, saute onion, garlic, and chicken (if using) in olive oil. Season with cumin and chili powder. Add 5 cans to pan. Cook about 15 minutes, uncovered.

Fusilli with Spinach and Asiago Cheese

1 lb. fusilli pasta
1/4 c. olive oil
1 garlic clove, minced
1 (9-oz.) bag fresh spinach, roughly chopped
8 oz. (1/2 pint) cherry tomatoes, halved
1 c. (about 3 1/2-oz.) grated Asiago cheese
1/2 c. grated parmesan cheese
1 tsp. salt
3/4 tsp. freshly ground black pepper

Bring a large pot of salted water to a boil over high heat. Add pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta, reserving 1/2 c. cooking liquid.

Meanwhile, warm olive oil in a large, heavy skillet over medium-high heat. Add garlic and cook until fragrant, about 2 minutes. Add spinach and tomatoes and cook until spinach wilts, about 2 more minutes. Add cooked pasta and toss. Add cheeses, salt, pepper, and pasta water and stir to combine.

Transfer pasta to a serving plate and serve.

Barley-Asparagus "Risotto" with Balsamic Vinegar

2 tsp. olive oil
1 med. onion, minced
1 c. uncooked barley (quick-cooking pearl variety works best)
3 c. fat-free chicken or vegetable broth
1/2 lb. asparagus, trimmed and cut into 2-inch pieces
1/4 c. fresh chives, sliced
1 1/2 tbsp. balsamic vinegar
1/8 tsp. table salt, or to taste
1/8 tsp. black pepper, or to taste
2 tbsp. grated parmesan cheese

Warm oil in a large saucepan over medium heat. Add onion and cook, stirring, until onion is tender, about 6 minutes. Stir in barley and cook, stirring, about 1 minute more. Add broth, cover and simmer over low heat for 8 to 12 minutes; stir in asparagus and simmer 2 minutes more. Remove from heat, stir in chives and vinegar; season to taste with salt and pepper. Sprinkle with cheese and serve.

3 WW points per 1 c. serving.

Dinner Spanakopitas

2 tbsp. olive oil
1/2 c. yellow onion, chopped
2 green onions, white and green parts, chopped
1 (10-oz.) pkg. frozen chopped spinach, thawed and drained
2 eggs, lightly beaten
2 tbsp. freshly grated Parmesan cheese
Plain dry bread crumbs
1/4 tsp. grated nutmeg
1 tsp. kosher salt
1/2 tsp. ground black pepper
1 c. small-crumbled feta cheese
2 tbsp. toasted pine nuts, chopped
12 sheets frozen phyllo dough, defrosted
6 tbsp. unsalted butter, melted

Preheat oven to 375°F.

Heat olive oil in a medium sauté pan, add onion, and cook for 5 minutes over medium-low heat. Add green onions and cook for another 2 minutes until they are wilted but still green. Meanwhile, add thawed and drained spinach to a large mixing bowl. When onions are done, add them to the bowl. Mix in eggs, Parmesan cheese, 1 1/2 tbsp. bread crumbs, nutmeg, salt, and pepper. Gently fold in feta and pine nuts.

Place one sheet of phyllo dough flat on a work surface. Brush dough lightly with butter. Working quickly, place another sheet of phyllo on top of the first, and brush it lightly with butter. Continue this process until you have a stack of 4 sheets of phyllo. Cut the stack of phyllo in half lengthwise with a pizza cutter. Place 1/3 c. spinach filling on the shorter end and roll the phyllo up diagonally as if folding a flag. Then fold the triangle of phyllo over straight and then diagonally again. Continue folding the first diagonally and then straight until you reach the end of the sheet. The filling should be totally enclosed. Continue assembling phyllo layers and folding the filling until all of the filling is used. Place on a sheet pan, seam sides down. Brush tops with melted butter, sprinkle with flaked salt, and bake for 30 to 35 minutes, until phyllo is browned and crisp. Serve hot. Makes 6 strudels

Mushroom Veggie Burgers

1 tbsp. olive oil
1 1/2 c. finely chopped yellow onion (about 1 lg. onion)
3 sm. garlic cloves, finely minced
4 c. coarsely chopped portobello mushrooms (about 2 lg. mushrooms)
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
1 c. Italian-flavored breadcrumbs
2 lg. egg whites
Buns and condiments of your choice

Heat olive oil in 12-inch nonstick skillet over moderately high heat for 1 minute. Add chopped onion and garlic and saute, stirring occasionally, until limp and golden (about 3 minutes). Add mushrooms and saute, stirring now and then, until mushrooms soften and brown (about 4 minutes). Transfer mushroom mixture to a large bowl and cool 10 minutes.

Using wooden spoon, mix salt, pepper and bread crumbs into mushroom mixture. Add egg whites and mix thoroughly. Scoop up mixture by 1/2-c. measure; using hands, shape into four patties about 3/4-inch-thick.

Wipe out skillet, spray with nonstick spray, and set over moderate heat. Add patties and brown about 3 minutes on each side. Serve on buns and add desired condiments.

Red Pepper Cream Sauce

2 red bell peppers (about 3/4 lb.), coarsely chopped
2 c. heavy cream
1 tsp. paprika
1 tsp. fresh lemon juice
3/4 tsp. salt
1/8 tsp. freshly ground white pepper
Pinch cayenne pepper

Combine bell peppers and cream in a medium heavy pot, and bring to a boil. Reduce heat to medium-low and simmer until reduced by half, about 35 minutes, stirring occasionally. Remove from heat. Add paprika, lemon juice, salt, white pepper, and cayenne. With an immersion blender, or in batches in a food processor, puree mixture until smooth. Serve hot.
Makes 2 c.

Tofu Fettucine Alfredo

2 c. cooked fettuccini
12 oz. soft tofu, drained
3 garlic cloves, minced
1/4 c. grated parmesan cheese
1/4 c. grated romano cheese
1 tbsp. olive oil
1 tbsp. onion powder
Salt and pepper to taste

Cook pasta according to package directions. While pasta is boiling, place drained tofu, garlic, both cheeses, olive oil, and onion powder into blender. Blend until smooth. Pour soy mixture into saucepan. Warm over medium heat, stirring occasionally. Toss drained pasta with alfredo sauce. Makes 4 servings.

Grilled Stuffed Portobello Mushrooms

2/3 c. fresh tomatoes, chopped
1/4 c. shredded part-skim mozzarella cheese
1 tsp. olive oil, divided
1/2 tsp. finely chopped fresh rosemary (or 1/8 tsp. dried rosemary)
1/8 tsp. ground black pepper
1 garlic clove, crushed
4 portobello mushroom caps, 5 to 6 inches in diameter
2 tbsp. fresh lemon juice
2 tsp. low-sodium soy sauce
2 tsp. fresh cilantro, chopped

In a small bowl, combine tomatoes, mozzarella, 1/2 tsp. olive oil, rosemary, pepper, and garlic. Using a spoon, scoop out gills of mushroom caps, and remove stems and discard.

In a small bowl, mix the remaining 1/2 tsp. olive oil, lemon juice, and soy sauce. Using a pastry brush, brush soy sauce mixture on both sides of mushroom caps.

Grill caps, starting stem side down, for 5 minutes on each side or until soft. Spoon 1/4 c. tomato and cheese mixture into each cap; cover and grill for about 3 minutes or until cheese has melted. Garnish with cilantro. Makes 4 servings.

NUTRITION INFO (per serving)
Calories: 83.7
Fat: 3.7 g
Carbohydrates: 8.2 g
Protein: 6.4 g

Tortellini with Vegetables

1 med. red pepper, sliced
1 med. green pepper, sliced
1 med. orange or yellow sweet pepper, sliced
1 c. snow peas, sugar snap peas, or green beans
1 lg. tomato, quartered
2 tbsp. olive oil
1 med. onion, chopped
3 garlic cloves, chopped
5 or 6 fresh basil leaves, shredded
Salt and pepper to taste
2 c. dried cheese tortellini
1/2 c. grated parmesan cheese

Cook tortellini as directed on package. Heat oil in medium sauté pan. Add onion, cook until translucent. Add garlic, peppers, basil, and beans. Continue to cook until peppers become slightly soft. Toss vegetables with drained pasta. Top with parmesan cheese. Serves 4.

Red Hot Fusilli

1 tbsp. olive oil
2 cloves garlic, minced
1/4 c. freshly minced parsley
4 c. ripe tomatoes, chopped
1 tbsp. fresh basil, chopped (or 1 tsp. dried basil)
1 tbsp. oregano leaves, crushed (or 1 tsp. dried oregano)
1/4 tsp. salt
Cayenne pepper, to taste
8 oz. uncooked fusilli pasta (4 c. cooked)
1/2 lb. cooked (or 3/4 lb. raw) chicken breasts, diced into 1/2-inch pieces (optional)

Heat oil in a medium saucepan. Sauté garlic and parsley until golden. Add tomatoes and spices. Cook uncovered over low heat 15 minutes or until thickened, stirring frequently. Add chicken and continue cooking for 15 minutes until chicken is heated through and sauce is thick. Cook pasta in unsalted water according to package directions. Drain. To serve, spoon sauce over pasta and sprinkle with coarsely chopped parsley. Serve hot as a main dish and cold for the next day's lunch. Serves 4 (1 c. per serving).

NUTRITION INFO
Calories: 311.7
Fat: 6.3 g
Carbohydrates: 30.2 g
Protein: 33.3 g

Black Bean Patties

2 c. canned black beans, rinsed and drained, divided (about 1 1/2 cans)
1/2 tsp. bottled minced garlic
1/4 tsp. ground cumin
1/8 tsp. salt
1 lg. egg white
1/2 c. (2 oz.) shredded Mexican cheese
1/4 c. chopped red onion
1/4 c. cornmeal
Cooking spray

To prepare patties, place 1 1/2 c. beans along with garlic, cumin, and salt in medium bowl; partially mash with fork. Place 1/2 c. remaining beans and egg white in food processor; process 30 seconds or until well-combined. Add bean puree to mashed beans in bowl, and stir until combined. Add cheese and onion to bean mixture; stir until combined. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Place cornmeal in a shallow dish. Dredge both sides of each patty in cornmeal. Heat pan over medium-high heat. Coat pan with cooking spray. Add patties; cook 3 minutes on each side or until browned. Garnish with shredded cheese, green onions, and/or sour cream as desired.

Mexican Corn and Bean Salad

1 can whole kernel corn, drained
1 can black beans, drained and rinsed
1 sm. can black olives, drained
1/3 to 1/2 c. mayonnaise
1/4 c. minced green onions
2 tbsp. taco sauce
2 tsp. apple cider vinegar
1/2 tsp. chili powder
Cumin, to taste
Shredded lettuce
Shredded Mexican cheese
Tortilla chips

Combine corn, beans, and olives in serving bowl. Add mayonnaise, green onions, taco sauce, vinegar, chili powder, and cumin. Mix well. To serve, portion out shredded lettuce. Add spoonfuls of corn and bean mixture as desired. Top with shredded cheese and crumbled tortilla chips.