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Tofu and Veggie Stir-Fry with Brown Rice

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Why order in greasy food when you can cook your own stir-fry with only ingredients you know are wholesome? This stir-fry can be made with any lean protein  – I’ve replaced the tofu with shrimp before, as well as chicken, and it’s always been amazing and authentic tasting. Also, depending on which veggies I find at the farmer’s market or grocery stores, I’ve switched up the components of this dish to reflect seasonality and local offerings when possible. This healthy stir-fry will fill you up with fiber and protein and give you a hearty dose of antioxidants. Wok not included!

Ingredients (serves 2):

8 oz extra firm tofu

1/2 C sugar snap peas

1 C broccoli florets

2 baby bok choy

1/2 onion, diced

2 large carrots, sliced

1 C mushrooms, sliced

1 C brown rice

1/4 C corn (off the cob – I like to buy frozen corn!)

1 Tbsp olive oil or canola oil

1/4 C low-sodium soy sauce (or you can try a different stir-fry sauce – just try to avoid products with ingredients such as caramel color and high fructose corn syrup!)

This time I used baby corn!

This time I used baby corn!

Directions:

1. Steam carrots in microwave until soft (approximately 5 minutes).

2. Steam broccoli florets in microwave for 1 minute and 30 seconds.

3. Steam corn in microwave for 45 seconds.

4. Cook brown rice according to directions on package (I find it easiest to buy fully cooked frozen brown rice and steam it in the microwave).

5. Drain excess water from tofu and gently squeeze dry with a paper towel. Cut into small cubes.

6. Pour oil and half the soy sauce (about 2 Tbsp) into skillet and warm over medium heat.

7. Place onion and mushrooms in skillet and cook for 5 minutes, stirring occasionally.

8. Slice bok choy into large pieces and add to skillet.

9. Wash sugar snap peas and pat dry. Add steamed carrots, corn and broccoli to skillet. Add tofu and sugar snap peas. Add remaining soy sauce and cook for another 5 minutes, stirring occasionally.

10. Place brown rice on plate and pour mixture over rice. Serve hot and enjoy!

the Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 377 calories, Total Fat 15 g, Saturated Fat 2 g, Cholesterol 0 mg, Carbohydrates 46 g, Fiber 9 g, Protein 19 g, Calcium 194 mg, Sodium 739 mg

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Quinoa with Lentils and Veggies

Quinoa with Lentils and Veggies

This dish is packed with protein and fiber, so you can feel full while loading up on some plant-based foods, like veggies, lentils and grains. Using zucchini, bell pepper, spinach, mushrooms, onions and garlic, this staple packs in flavor, along with a ton of vitamins and minerals. Also, this dish is amazing to have as leftovers – serve it hot the first time and then serve it cold days later with some crumbled feta cheese. Craving some extra protein? I’ve also made this dish using tofu in combination with the lentils, for a heartier meal.

shown with tofu

shown with tofu

Ingredients (serves 5):

1 C quinoa, uncooked

3/4 C lentils, cooked (I like to use lentils that are pre-cooked and vacuum packed. These usually just require 2 minutes in the microwave, or can even be eaten out of the package, cold – just watch out for the sodium content!)

1 medium zucchini squash

1 red bell pepper

2 C spinach, raw

1 small onion (about 1 C chopped)

2 C mushrooms, sliced

2 cloves garlic

1/8 tsp ground black pepper

dash salt (depending on how much salt you prefer)

dash cayenne pepper

1/8 tsp garlic powder

1 Tbsp butter (or Smart Balance or other butter alternative)

1.5 Tbsp olive oil

I added yellow squash this time!

I added yellow squash this time!

Directions:

1. Cook quinoa according to instructions on box (*note: you may choose to replace the water with low-sodium vegetable broth, which also tastes really good! If you do this, you do not need to add the 1 Tbsp butter – this is used to enhance the flavor when the quinoa is cooked with water)

2. Warm olive oil in large saucepan over medium heat.

3. Chop onion, bell pepper, mushrooms and mince garlic. Add onion to saucepan and cook for 2 minutes. Add bell pepper, mushrooms and spices (black pepper, salt, cayenne and garlic powder) and cook another 8-10 minutes. Add garlic.

4. Microwave lentils in microwave-safe bowl according to directions -usually about 2-4 minutes. (*note if you are soaking your own lentils you can omit this step).

5. Add spinach and sauté  until wilted, about 2-3 minutes. Add cooked quinoa and lentils to saucepan and cook another 2-3 minutes. Serve hot (or chill in the refrigerator and serve cold!)

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The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 320, Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 51 g, Fiber 12 g, Protein 13 g, Calcium 42, Sodium 70 mg

me leftover lunch - served cold with feta!

my leftover lunch – served cold with feta!

Eggplant Parmesan

Eggplant Parmesan

This healthy, vegetarian twist on the classic chicken parmesan will have you fueling up with lighter fare! Eggplant is a hearty vegetable that will fill you up with fiber and plenty of vitamins and minerals. Add sauce and cheese you and you will be eating a decadent Italian dish that tastes fresh, whole and hearty, without overdoing it on carbs or saturated fat.

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Ingredients (serves4):

1 eggplant (approximately 2 lbs.)

12 oz low sodium tomato sauce

4 oz shredded, part-skim mozzarella cheese

2 Tbsp olive oil

nonstick vegetable oil cooking spray

Directions:

1. Slice eggplant into 1/4 inch-thick slices (or as desired). Remove skin from eggplant at this step if you choose (or you can leave the skin on to reap extra nutrients!)

2. Spray nonstick vegetable oil cooking spray on medium or large, non-stick pan and add olive oil. Warm over medium heat.

3. Add eggplant slices and cook until browned (about 5-7 minutes on each side). While eggplant is cooking, preheat oven to 350 degrees F.

4. Remove eggplant slices from pan once cooked and place on plate covered with paper towel to drain excess oil. Spray casserole dish with nonstick vegetable oil cooking spray. Layer eggplant with sauce and cheese on top and repeat as necessary, depending on size of casserole dish.

5. Bake in oven until cheese is melted, approximately 10 minutes. Serve hot and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 211, Fat 12 g, Saturated Fat 5 g, Cholesterol 20 mg, Carbohydrates 18 g, Fiber 7 g, Sugars 9 g, Protein 9 g, Calcium 230 mg, Sodium 237 mg

Roasted Potatoes and Onions

Roasted Potatoes and Onions

This healthier twist on home fries is simple to make and tastes every bit like comfort food! Potatoes are a great source of fiber, potassium and the skin contains a ton of nutrients! Enjoy this side dish as a snack, or paired with a lean protein (I love eating this with grilled chicken) to round out dinner! The best part? Leftovers taste amazing with eggs the next morning!

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Ingredients (serves 3)

5 small (2″ diameter) yukon gold potatoes (red potatoes also work!)

1 small onion, chopped

2 Tbsp extra virgin olive oil

dash salt (to taste)

dash cayenne pepper (to taste)

1/4 tsp ground black pepper

1/4 tsp paprika

nonstick vegetable oil cooking spray

IMG_0512Directions:

1. Preheat oven to 400 degrees.

2. Wash potatoes. Dry thoroughly with paper towel. Chop into eighths.

3. Spray casserole dish with nonstick vegetable oil cooking spray. Add potatoes.

4. Add chopped onions and olive oil. Mix.

5. Add spices. Mix.

6. Bake in oven for 45 minutes – 1 hour, mixing every 15-20 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 301 calories, Fat 10 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 49 g, Fiber 5 g, Sugar 5 g, Protein 6 g, Sodium 70 mg, Calcium 38 mg

Get Excited About Your Lunchtime Salad!

Beet and Goat Cheese Spinach Salad

Salad can sometimes sound like a snooze – shake things up with this plate of greens! Using spinach instead of lettuce pumps up the nutrient content of this salad, since spinach supplies vitamins A,K,C,E and many of the B vitamins, including folate. Also, spinach is a great source of iron and calcium! The sweet taste of beets with goat cheese and the filling protein in the soybeans make this salad extra satisfying! Also, walnuts offer way more than a satisfying crunch to this salad – walnuts are a great source of omega 3 fatty acids, which help to reduce inflammation. Eat this salad to fuel your body with tons of nutritional goodness!

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Ingredients (serves 1):

2 C spinach

2 medium ready-to-serve beets (skinned, pre-cooked, refrigerated)

1 Tbsp walnuts

2 Tbsp edamame (out of pods, unsalted)

.5 oz chevre (goat cheese), crumbled

1 small cucumber, sliced

1 tsp extra virgin olive oil

1 Tbsp red wine vinegar

Directions:

1. Place spinach on plate. Add edamame, cucumber slices, walnuts and goat cheese.

2. Dice beets. Add to salad.

3. Combine olive oil and vinegar in small cup. Pour over salad. Serve.

*Bringing this salad to work? No problem! Prevent soggyness by investing in a container that has a separate compartment for salad dressing. Just remember to store your lunch in the fridge!

The Goods: What’s Inside?

Nutritional Analysis Per Serving

Calories 259 calories, Fat 16 g, Saturated Fat 4 g, Cholesterol 10 mg, Sodium 155 mg, Carbohydrates 21 g, Fiber 6 g, Sugar 11 g, Protein 12 g, Calcium 189 mg.