Kung Pao Tofu II (WFPBNO)

I have a Kung Pao Tofu recipe on the blog, but this one is all made in 1 oven safe dish. It was amazing> If you don't have dried red chilies you can omit this and use more crushed red pepper, if you enjoy some heat.

The pic of my plated dish wouldn't let me edit it. The software said it was corrupt. So the bottom didn't come out the way it should have. Sorry!

I wanted to use a red bell pepper but didn't have a red so I used the small orange salad peppers that we grew along with green bell pepper. But next time I will use a red bell for the beautiful color and sweetness. You will want to make some rice or some type of grain to serve this saucy entre over. 

Sauce:

• 1/2 cup vegetable broth
• 1/4 cup low-sodium soy sauce
• 1/4 cup hoisin sauce
• 1/4 cup maple syrup
• 2 tablespoons dry white wine, I used Pino Grigio
• 2 tablespoon balsamic vinegar
• 1/2 teaspoon dried ground ginger
• 1/2 teaspoon crushed red pepper
• 4 teaspoons cornstarch

Whisk all the sauce ingredients into a bowl until the cornstarch is well mixed in. Set aside.

Ingredients:

• 1 package (16 ounces) super firm tofu, cubed (see notes)
• 2 tablespoon low-sodium soy sauce
• 2/4 cup cornstarch, divided
• 1 cup red bell pepper, cut into bite-sized pieces
• 1 cup green bell pepper, cut into bite-sized pieces
• 1/2 cup green onions, sliced
• 3 cloves garlic, thinly sliced
• 5 dried Thai red chilies, optional for spice
• 1/2 cup dry roasted peanuts
• a drizzle of water or broth

Preheat oven to 450F. Cut the tofu into cubes  approximately the same size. Add to bowl and drizzle 2 tablespoons soy sauce over and mix well.

Add 1/4 cup cornstarch and mix again. Be gentle so you don't break up the tofu.

This will be a little goopy but it's okay.

Add tofu to a oven safe 9x13 baking dish.

Add the bell peppers, green onion, garlic and dried chilies with a drizzle of broth.

Bake for 20 minutes until tofu is slightly brown.

Add the sauce you made earlier and stir. Bake for another 15 minutes, until sauce if thick and bubbly.

Add the peanuts.

Stir dish

Serve with rice, couscous or whatever grain you have chosen. Garnish with white sesame seeds.

Enjoy!!!!

Notes:

• You can add more vegetable if you want, broccoli would make a good choice. 
• If you don't have super firm tofu you can use extra-firm and just press it before proceeding with the recipe.

Pasta Puttanesca (WFPBNO)

This delicious pasta dish uses a store-bought Marinara sauce and then adds capers, olives, etc to amp up the flavors. I found this Marinara sauce at Aldi's with 0 fat added and no added sugars. It is inexpensive and tasty and complies with the WFPBNO way of eating. If you don't like olives you can leave them out and maybe use a few more capers. 

• 1 sweet onion, chopped
• 1 heaping tablespoon minced garlic
• 2 tablespoons red wine (I use Pinto Noir)
• 1 tablespoon balsamic vinegar
• 1 jar fat-free Marinara sauce (mine was 23 ounces)
• 2 tablespoons Italian seasoning
• 1/3 cup capers
• 1/2 cup kalamata olives, pitted (I used whole but halves would work too)
• 1 can hearts of palm drained and chopped
• 2 handfuls fresh baby spinach, roughly chopped
• 1 teaspoon red pepper flakes
• 1 box pasta (I used spaghetti noodles)

Start a large pot of water to cook your pasta in. In a medium saucepan add onion, garlic, red wine and vinegar. Cook, stirring frequently for about 5 minutes. 

Add the Marinara sauce and Italian seasoning. Cook for 5 more minutes.

Add the remaining ingredients, except the pasta, heat through. I covered and simmer on medium low while the pasta cooked.

Drain the pasta and serve with the sauce over it. I garnished with nutritional yeast.

Enjoy!!!

Pasta Sauce (WFPBNO)

I love pasta. I also love all good sauces. This sauce pulls out all the punches, it's flavorful, thick and filling. I love the kalamata olives in this sauce. If there is an ingredient you don't care for either leave it out or substitute with something you do like. This made a thick hearty sauce. Serve over your favorite pasta or whatever you have on hand. I also think the leftover pasta and sauce would be good mixed together and topped with with some panko and baked in the oven. I'll be making a pot of chili in a little bit for the play offs this afternoon. There are several versions of chili on the blog, just use the "search" tool. Go Jags!!!!

• 3 garlic cloves, minced
• 1 small sweet onion, chopped
• 2 teaspoons dried oregano
• 2 teaspoons fennel seeds
• 1 teaspoon black pepper
• 2 (14 ounce) cans fire roasted diced tomatoes, undrained
• 2 tablespoons capers
• 1/2 cup pinot noir
• 1/4 cup balsamic vinegar
• 1/2 cup kalamata olives, halved
• 1/4 cup fresh basil leaves, thinly sliced
• 1/4 cup fresh parsley, chopped
• 4 ounces baby bella mushrooms, sliced
• 2 cups chopped spinach

Sauté garlic and onion in a few tablespoons water until onions are translucent.

Add oregano, fennel seeds, black pepper and give it a good stir.

Add diced tomatoes, tomato paste, balsamic vinegar and wine. Stir well and simmer 5 minutes.

Add mushrooms and spinach. Cover and simmer about 30 minutes. Be sure to get your water on for your pasta at this point.

Add the olives, capers, basil and parsley. Stir well.

Serve the sauce over your favorite pasta shape. I used penne today. But any short pasta with ridges would work great so that the sauce has something to "hold" onto.

Serve with a side salad and/or your favorite bread for a complete meal.

Enjoy!!!

Chickpea & Artichoke Casserole (WFPBNO)

This casserole has some of my favorite foods in it. Who doesn't love a bite of artichoke and Kalamata olives are one of my favorites. I wanted to be sure the potatoes were done, so I boiled them for about 10 minutes before assembling this casserole. However, they may cook just fine in the casserole without the precook. I just didn't want to take any chances. I also used Yukon gold potatoes since you don't have to peel them. If you use a different type of potato you should probably peel them. 

• 1 can chickpeas, rinsed and drained
• 1 can artichoke hearts, quartered, rinsed and drained
• 2 cups Yukon gold potatoes, cut into 1-inch pieces
• 1 cup grape tomatoes, halved
• 1 cup red bell pepper, diced
• 1/2 cup kalamata olives, halved (I buy already pitted and halved olives)
• 1 tablespoon garlic, minced
• 3 tablespoons water
• 2 tablespoons balsamic vinegar
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• black pepper, freshly ground, to taste

I boiled my potatoes for about 10 minutes. Until a toothpick pierced it easily. Don't over cook them since they will cook more in the casserole. Drain and set aside.

In a large mixing bowl add all the ingredients, except for the vinegar. Toss to combine well.

Pour into a large casserole and cover with foil. Cook for 20 minutes.

Remove casserole from oven, toss and replace foil. Cook another 20 minutes.

Remove from oven, discard the foil. Add the vinegar, stir and bake another 15 minutes.

Serve hot with a side salad or over some pasta.

Enjoy!!!

Sweet Potato Buddha Bowl (WFPBNO)

I've been inspired by the bowls I've seen in the Forks Over Knives magazine and some I've come across online. I decided to use up some of the produce we had in the house and created this bowl. You can substitute with the things  you have in your frig and pantry. Choose a different bean for protein, kale or spinach instead of romaine, etc. This was so good and simple to prepare. The peanut balsamic dressing was delicious and will be part of our salad dressings from now on. This made 2 bowls with leftover rice and chickpeas.

Dressing:

• 1/4 cup creamy peanut butter (find one that is just peanuts)
• 1/4 cup maple syrup
• 1/4 cup balsamic vinegar
• 1/4 cup reduced-sodium soy sauce

Mix all the ingredients in a pint sized mason jar and shake, shake, shake it.

Per Bowl:

• 2 lettuce leaves, torn
• 1 cup brown rice, cooked
• 1/2 baked sweet potato
• 1/2 can chickpeas, rinsed & drained 
• 1/4 cup Pampered Chef Pineapple Rum Sauce
• 1/4 cup Spicy BBQ Sauce
• 3 cherry tomatoes, halved
• 1/2 avocado, sliced or cubed

Scrub your sweet potatoes and dry it. Slice in half and sprinkle with garlic seasoning (or whatever  you like). Place cut side down and cook in a preheated toaster oven at 350 until done. Mine took about 40 minutes.

Add rinsed and drained chickpeas to a small pan. I added equal parts of Pampered Chef Pineapple Rum Sauce and Spicy BBQ Sauce. Cook until heat and sauce thickens on chickpeas.

Cook rice according to package directions. You may need to start this first depending on how long it needs to cook.

To build your bowl add a cup of rice to the center of your bowl.

Place remaining ingredients around the edges. Garnish with dressing (not shown).

Enjoy!!!

Avocado & White Bean Wrap (WFPBNO)

Okay, these aren't the best pictures and I'm not going to lie it's hard to make mashed beans look attractive. But this is a delicious wrap. If I had spinach instead of iceberg lettuce it would have helped with the presentation. However, you have to make use of what is on hand. These wraps were very filling and would be good with a cup of tomato soup. 

• 1 can (15-ounce) great northern beans, rinsed and drained
• 1 tablespoon liquid aminos
• 1 tablespoon white balsamic vinegar
• 1 Haas avocado, halved
• 2 tablespoons lime juice
• 2 tablespoons cilantro, chopped
• 1 can (4-ounce) canned green chilies
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon onion powder
• 2 large tortillas
• 1 tomato, thinly sliced
• Lettuce (or spinach)

Sauté beans in a large nonstick skillet for 1-2 minutes until warm. 

Add the liquid aminos and cook until it evaporates. Then add the vinegar and warm until it evaporates. Remove from heat and mash the beans.

Scoop the avocado pulp into a bowl and mash until it's smooth. 

Add the beans, lime juice,cilantro, green chiles, garlic power, paprika and onion powder.

Mix until combined well.

Spread h alf of the avocado mixture onto one wrap.

Add a row of tomato slices across the wrap. Then add a row of lettuce (spinach), another row of tomatoes and finally another row of lettuce.

Roll the wrap over the first row of tomatoes and continue rolling until it's all rolled up. Cut in half and enjoy!

Repeat process with the 2nd wrap.