Japanese Tofu Casserole

August 29, 2012

Japanese Tofu Casserole (phase 1-4) serves 2

1 teaspoon instant dashi powder (see Note) (2 carbs)
4 cups water
2 teaspoons finely grated fresh ginger
1/4 pound shiitake mushrooms, stemmed and caps thinly sliced
1cup chopped broccoli
One 14-ounce package firm silken tofu, cut into 1-inch cubes
4 celery stalks, thinly sliced
1 cup finely chopped kale
2 tablespoons Bragg’s Liquid Aminoes
1 tablespoon minced garlic
1 teaspoon fresh lemon juice
1 scallion, thinly sliced

In a large saucepan, bring the dashi and water to a simmer. Add the grated ginger, sliced shiitake, broccoli, tofu and celery and simmer over moderate heat for 5 minutes. Add the Kale, liquid aminoes, garlic and lemon juice and stir just until the Kale is wilted. Serve in bowls topped with the scallion.

Note:  Instant dashi is Japanese stock made from bonito (dried tuna flakes) and seaweed. Look for it in the Asian section of supermarkets.  You could use an alternate seasoning or leave out.

 

 

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Mini Meatloaf with Mashed Cauliflower

August 18, 2012

Mini Meatloaf with mashed cauliflower tops (phase 1-4) serves 2

Meatloaf:
1 lb lean ground turkey
1 cup grated zucchini, all moisture squeezed dry with paper towel
2 tbsp garlic, minced
1 Ideal Protein packet of garlic and onion soy nuts, crushed
1/4 cup Walden Farms ketchup
3 egg whites
1 tsp sea salt

Mashed cauliflower tops:
1 head of cauliflower, chopped
2 large garlic cloves, peeled and halved
1 Ideal protein chicken soup packet prepared with 4 oz water
3 tbsp fat free chicken broth
1/2 tsp olive oil
sea salt to taste
dash of fresh ground pepper
3 tbsp fresh thyme

Put the cauliflower and garlic in a large pot with sea salt and enough water to cover; bring to a boil. Cover and reduce heat; simmer for 10-15 minutes or until cauliflower is tender. Drain and return to pan. Add soup and remaining ingredients. Using a masher or blender, mash until smooth. Season with sea salt and pepper to taste.
Meanwhile, preheat the oven to 350°. Line a muffin tin with foil liners.

In a large bowl, mix the turkey, zucchini, garlic, crushed soy nuts, ketchup, egg whites, and sea salt. Place meatloaf mixture into muffin tins filling them to the top, making sure they are flat at the top. Bake uncovered for 18-20 minutes or until cooked through. Remove from tins and place onto a baking dish. Pipe or spoon the mashed cauliflower onto the mini meatloaves and serve.

 

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Crustless Kale, Mushroom and Garlic Quiche

August 13, 2012

(phase 1-4) serves 4

1 large bunch of Kale
2 tsp extra virgin olive oil
3 cups chopped mushrooms
2 garlic cloves, minced
Sea salt and pepper
8 egg whites
1 packet of Ideal Protein mushroom soup prepared with 4oz water
1 packet of Ideal Protein garlic and onion soy nuts
Olive oil cooking spray

Preheat oven to 375 degrees F. Spray a 9-inch pie dish with olive oil cooking spray and set aside.
Place the Kale in a large pot, cover and cook over medium heat just until wilted, about 5-6 minutes. Remove from the heat and spoon into a strainer set over a bowl. Let cool.

Press hard on the kale in the strainer with the back of a spoon to remove most of the moisture, then squeeze in your hands to remove more. Turn out onto a cutting board and coarsely chop. Place between two layers of paper towels or wrap in a clean kitchen towel and press to remove more moisture. Set aside.

Heat the oil in a large skillet over medium heat. Add the mushrooms and cook, stirring until tender, about 5 minutes. Add the garlic and cook for 1 minute more. Add the kale and cook, stirring, until any remaining moisture has evaporated, about 2 minutes. Remove from heat. Add a large pinch of sea salt and pepper to taste.

In a large bowl, whisk the egg whites until light. Stir in the soup. Spoon the kale mixture evenly into the pie dish. Sprinkle with the garlic and onion soy nuts. Pour in the egg mixture.

Bake the quiche until puffed and golden brown, about 35 minutes. Serve warm or at room temperature, cut into generous wedges.

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Sesame Ginger Noodles

August 2, 2012

(phase 1-4) serves 1

1 pkg angel hair Miracle Noodles
1 cup sliced button mushrooms
1 tsp olive oil
pinch sea salt

Dressing:
1 tbsp vinegar
1/2 tsp olive oil
2 tbsp Walden Farms Sesame Ginger dressing
1 tsp minced ginger- optional

Preheat oven to 375˚. Slice mushrooms, toss with 1 tsp olive oil and sea salt, and spread out on a baking tray. Roast 10-20 minutes.
While roasting mushrooms, prepare miracle noodles according to package.
To make dressing, whisk together vinegar, oil, 1/2 tbsp of olive oil, and sesame ginger dressing. Taste and adjust flavoring as needed.
To serve, toss noodles, mushrooms, and dressing together.

 

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