Tuesday, October 14, 2008

Italian-Style Spaghetti Squash

This squash resembles strands of spaghetti.
Serves 4.

Ingredient List
* 2 lb. spaghetti squash, halved lengthwise and seeded
* 2 Tbs. olive oil
* 1 medium-sized red onion, thinly sliced
* 1 zucchini (8 oz.), diced
* 4 medium-sized tomatoes, diced
* 1/4 tsp. salt
* 1/4 tsp. coarsely ground black pepper
* 1/2 cup reduced-fat grated Parmesan cheese for garnish, optional
* 1 small lemon, sliced

1. Preheat oven to 350F.

2. Place squash halves, cut side down, in baking dish. Add 1/4 cup water, and cover dish with foil. Bake for about 30 minutes, or until tender. Remove from oven, and cool slightly.

3. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add onion, and cook for 3 minutes, or until onion is translucent. Add zucchini, reduce heat to medium, and cook for 4 to 5 minutes, or until zucchini begins to brown. Add tomatoes, salt and pepper. Reduce heat to low, and cook, uncovered, for about 10 minutes.

4. Using a fork, scrape squash strands into a bowl. Toss with remaining 1 tablespoon of oil. Mound squash in the centers of four pasta bowls. Spoon vegetable mixture around or over squash strands, dividing vegetables equally among bowls. Drizzle with more oil, if desired, and garnish with Parmesan cheese. Add lemon slices, and serve.

Italian-Style Spaghetti Squash » Vegetarian Times Issue: January 1, 2004 p.67

Tuesday, October 7, 2008

Spicy Tofu Bento Bowl

Bento boxes are lunch containers with separate compartments used for take-along and take-out lunches in Japan. Here we’ve assembled traditional bento box components in a one-bowl salad. Serves 6.

Ingredient List
* Spicy Tofu
* 1/4 cup low-sodium soy sauce
* 1/4 cup hot chili-garlic sauce
* 2 Tbs. dark sesame oil
* 14-oz. extra-firm tofu, cubed
* 5 green onions, finely chopped (about 1/2 cup)
* 1/4 cup nonfat yogurt
* 2 Tbs. lemon juice

* 1/4 cup low-sodium soy sauce
* 2 Tbs. lemon juice
* 1 Tbs. minced fresh ginger
* 1 tsp. hot chili-garlic sauce
* 2 cups cooked short-grain brown rice
* 4 1/2 cups mixed baby greens
* 2 carrots, peeled
* 1 cucumber, sliced (about 1 1/2 cups)
* 1 avocado, peeled and sliced
* 1 Tbs. toasted sesame seeds

1. To make Spicy Tofu: Whisk together soy sauce, chili sauce and sesame oil in bowl. Heat nonstick skillet over medium heat. Dip tofu in chili mixture. Cook 10 minutes, or until browned, turning occasionally. Cool. Add green onions, yogurt and lemon juice to remaining chili mixture. Toss with tofu.

2. To make Salad: Whisk together soy sauce, lemon juice, ginger and chili sauce in bowl. Mound rice in bowls. Top with greens. Shave strips of carrots over top with vegetable peeler. Top with tofu, cucumber and avocado. Sprinkle with sesame seeds, and serve with sauce.

Spicy Tofu Bento Bowl » Vegetarian Times Issue: October 1, 2006 p.84

Monday, October 6, 2008

Spicy Red Lentil Soup

Red lentils soften up quickly when cooked, which makes them great for thickening soups. Tamarind paste has a sweet-sour flavor and can be found in Indian groceries or high-end supermarkets. Serves 6.

Ingredient List
* 1 cup red lentils
* 1 tsp. salt
* 1 15-oz. can diced tomatoes
* 2 Tbs. minced fresh ginger
* 1 Tbs. vegetable oil
* 2 cloves garlic, minced (2 tsp.)
* 1 15-oz. can light, unsweetened coconut milk
* 1 Tbs. tamarind concentrate or paste, optional
* 1 Tbs. ground coriander
* 1 tsp. ground cumin
* 1 tsp. turmeric powder
* 1 small jalapeño, stemmed, seeded and minced
* 1/4 cup chopped cilantro

1. Combine lentils, salt and 5 cups water in large saucepan. Cover, and bring to a boil. Reduce heat, and simmer, partially covered, 20 to 25 minutes, or until lentils are tender. Blend lentils with whisk for rustic texture, or purée in food processor for creamier feel.

2. Purée tomatoes and ginger in blender or food processor until smooth. Set aside.

3. Heat oil in large pot over medium heat. Add garlic, and cook 30 seconds, or until just golden, stirring often. Add tomato mixture, coconut milk, tamarind if desired, coriander, cumin, turmeric and jalapeño. Simmer 15 minutes, stirring occasionally.

4. Stir in lentils, and simmer, partially covered, 20 minutes. Season with salt and pepper. Sprinkle with cilantro, and serve.

Spicy Red Lentil Soup » Vegetarian Times Issue: October 1, 2006 p.60