Hearty Tofu Stew

Hearty Tofu Stew
Serves 4
Can be doubled| Can be halved| Freezes well| Makes great leftovers

Mahir and I enjoy having friends over for casual weeknight dinners. Scheduling during the weekends can be hard with everyone’s packed schedules, and a weeknight is an easy way to catch up without making the meeting into a drawn out affair. We have a lot of  vegetarian friends, and I’m always hard pressed to come up with creative meal ideas that will satisfy non-meat eaters and carnivores alike. I was browsing through recipe books one day on a hunt, but nothing appealed so I turned to Susan for help. In classic Susan style, she had several tasty ideas, but this one jumped out the most. Our guests love it and so do the three of us- when it was 42 degrees last week in New York, I made a big batch that lasted us several meals. And, for those who can’t go without with animal protein in their meal, you can substitute flank steak bits or chicken breast cubes for the tofu.     ~Shivani

Ingredients:

1 14 ounce packet of firm tofu, cut into cubes
1 tablespoon of olive oil
2 medium red onions, cut into medium chunks
1 large carrot or two medium carrots, peeled and cut into medium-sized chunks
4 large stalks of celery, cut into medium-sized chunks
1 8 ounce package button mushrooms, halved
1 15 ounce can diced, unsalted tomatoes
1 bay leaf
a generous splash of red wine
2 teaspoons dried basil or 1/2 cup loosely backed fresh basil leaves, torn
2 teaspoons dried thyme
2 teaspoons garlic powder
Up to 1 cup of water
salt and pepper, to taste
chopped flat leaf parsley
red chili flakes, to taste (optional)

Instructions:

Heat oil on medium heat in a large non-stick sauce pan or cooking pan that has some depth.

Saute onions until slightly brown(about 10 minutes)

Add in the rest of the ingredients, stir well, cover and simmer on low for 40 to 50 minutes. For a thicker stew use less water. If you like a more soupy consistency, use more.

Taste and adjust seasonings as needed.

Top with parsley and enjoy.

Serving Suggestions:

Serve on top of brown rice or quinoa or with a crusty whole- wheat roll.

Fish In a Packet

Fish in A Packet
Serves 2
Can be Doubled| Can be Halved

As a seafood lover, I’m always looking for different ways to prepare my favorite crustaceans. I came up with this recipe after reading an article about cooking en papillote– basically a French term for cooking in parchment paper. Sealing the fish inside the paper makes it extra moist which means you can skip using any added fat. I used a teaspoon of butter in my creation because a small portion makes this very light dish taste extra-indulgent even though it’s not. You can even make the packets ahead of time and pop them in the oven when you’re ready to eat. The presentation also makes this an entertainment worthy main course. Get ready for “oohs” and “aahs” as your guests open their packets.     ~Shivani

Ingredients:

1 pound of your favorite white fish such as lemon sole, tilapia or halibut
A few sprigs of thyme, oregano or rosemary (you can also use a combination of all three)
1 small zucchini or 1/2 a larger zucchini, thinly sliced longways
1/2 bulb fennel, thinly sliced
1 ripe tomato, thinly sliced
4 to 6 kalamata olives
2 teaspoons of butter
red pepper flakes, to taste (optional)
salt and pepper, to taste

Instructions:

Preheat oven to 375 degrees.

Cut two 12-inch long pieces of parchment paper. Foil also works if you don’t have parchment.

Season one fillet fish with salt and pepper and place in the center of the paper.

Layer the rest of the ingredients on top of the fish ending with one teaspoon of butter.

Season with more and salt and pepper and red pepper flakes if using.

Seal packet by folding excess paper over the fish and tucking underneath.

Repeat with the remaining fillet.

Rest on a baking tray, and bake for 15 to 20 minutes. The time will vary depending on the thickness of the fish and your oven.

Serving Suggestions:

A crusty whole wheat roll is the way to go with this super light fish recipe. You already get in your veggies, but to bump up your quota even more, try a simple green salad with tomatoes, cucumbers, onions and a balsamic and olive oil dressing.

Poached Chicken Salad

Poached Chicken Salad
Serves 2
Can be doubled| Can be halved| Makes great leftovers

I can’t take complete credit for this recipe. Back when Susan used to cook for us, I was desperate for tasty yet light lunch options, and this was one of the first creations she presented me with. I was blown away right away, but I never thought to ask her for the recipe because I always imagined it as something complicated. But I had such an intense craving for it when I was pregnant, and when I called to ask her how to make it, I was stunned by the simplicity. Indian style curry powder isn’t something that’s traditionally used in chicken salad, but that’s the touch which makes this a unique recipe. I make it a few times a week for lunch when I’m home. Meenakshi shares it with me, and Mahir often requests it to take for lunch as well. Three happy Voras with one easy recipe.     ~Shivani

Ingredients:

2 chicken breasts (about 1/2 pound)
1 medium carrot, finely chopped
2 celery stalks, finely chopped
1 bunch of scallions, finely chopped
1 handful of cilantro, finely chopped (optional)
1 tablespoon of low-calorie vegan mayo (I love the one by Spectrum)
1/2 to 1 teaspoon curry powder
1/2 teaspoon cayenne pepper (optional)
salt and pepper, to taste

Instructions:

Boil the chicken breasts in a pot of water until done, about 10 to 15 minutes depending on the thickness of the breast, reserving about a tablespoon of the water.

Once cool, shred with your fingers or finely chop with a knife.

Mix with the vegetables, spices, mayo, cilantro and water (this makes the salad especially moist).

Serving Suggestions:

Try this salad tucked inside a whole wheat pita, in between two slices of bread or on top of greens with some whole grain crackers on the side. Canned tuna would also make a great substitution.

Ultimate Vegetable Salad with Lemon Mustard Dressing

Ultimate Vegetable Salad with Lemon Mustard Dressing
Serves 1 to 2
Can be Doubled| Can be Halved

Any who knows me well knows that I start off nearly every dinner with a big plate of salad. I try to get as many different vegetables as I can in there with as many different colors. It looks pretty, is loaded with vitamins and because I try and buy the highest quality produce I can, it tastes pretty darn good too. I find a good salad very satisfying, and if I go for a few days without having one, I find myself craving it. I’ve experimented with different dressings, but this one is a staple. You can make a bigger batch and store it in a container in the fridge to use all week long.     ~Shivani

Ingredients for Salad:

1 head of endive, individual leaves torn
1 cup of chopped radicchio
1 cup of chopped red leaf lettuce
1 cup of chopped butter lettuce (also known as Boston lettuce)
1/2 small red onion, chopped
1 medium carrot, chopped
1/2 red pepper, cut into thin slices
1/2 orange pepper, cut into strips and then chopped
1/2 bulb fennel, chopped
1 small tomato, chopped or 3 to 4 cocktail tomatoes chopped

Ingredients for Dressing:

the juice of two lemons
1/4 cup dijon mustard
1 tablespoon of olive oil
salt and pepper, to taste

Instructions:

For the salad:

Arrange the endive leaves around a large plate, layer with lettuces and then vegetables.

For the dressing:

Whisk together lemon juice, mustard, salt and pepper.

Add in olive oil in a slow stream and blend well.

Serving Suggestions:

This salad is an ideal starter or side dish for any meal. To make it a meal in and of itself, top it with some form of protein such as a grilled chicken breast, can of tuna, grilled tofu, 1/2 cup of your favorite bean or two fried eggs.

My Mother’s Gobi

My Mother’s Gobi (Indian Cauliflower)
Serves 2 to 3
Can be Doubled| Makes Great Leftovers

It’s a treat for me to have my mother’s cooking. Since I only get to have it every few months, she always makes whatever I request. No matter what else I ask her to cook, this gobi is always part of the menu. It’s my absolute favorite Indian vegetarian dish, and unlike a lot of versions which use onions and tomatoes, the beauty of her version is its simplicity. Indian cooks never have recipes for their creations since they cook by feel, but I’ve watched my mom make this so many times now and have a version that is pretty close to hers. The secret is the addition of a Bengali five-spice mix called punch pudan which is blend of mustard, nigella, fenugreek, fennel and cumin seeds. You can blend the seeds together and make it yourself, buy it from any Indian store or online from Kalustyan’s. I’m not a big fan of filling my cabinets with unnecessary spices, but this one is worth your while since you can also use it in many other Indian dishes. So mom, this recipe is in honor of you. I don’t have your hand, but I’ve done my best imitation!     ~Shivani

Ingredients:

1 head of cauliflower cut into bite-size florets
2 to 3 tablespoons of punch pudan (see note above)
1 teaspoon coriander powder
1 teaspoons cumin powder
1/2 teaspoon red chili powder (optional)
1/2 cup water
2 teaspoons of canola or olive oil
Salt, to taste
Cilantro for garnish (optional)

Instructions:

Heat oil in a medium size non-stick pan over medium to high heat.

Add in cauliflower, spices, salt and water.

Mix well, cover and cook on medium until done (around 20 minutes). Gobi should be soft but not overly mushy.

Top with cilantro.

Serving Suggestions:

Gobi can be scooped up with a whole wheat or brown rice tortilla. For protein, go for any style of lentil, tandoori chicken or spiced fish fillet. Susan’s channa masala from last week is the perfect pairing.

Asian Style Shrimp and Scallop Medley

Asian Style Shrimp and Scallop Medley
2 -3 servings
Can be doubled| Can be halved

We just returned from two amazing weeks in Africa, and Tess surprised us with this welcome home meal. It’s a recipe she makes often for her and her husband, and she has been promising to make it for us one day.  Last week, that day finally came! It’s a snap to put together, and even though it’s free of any spices, it’s still flavor packed thanks to the generous amounts of ginger, garlic and green chili. The lemon takes out the fishy taste of the shellfish and also help give the sauce a tasty little gravy, and the butter adds a touch of indulgence. We ate ours over a bed of brown rice and a side of steamed baby bok choy. I’m already craving it again so it will likely be part of our menu in the next week.     ~Shivani

Ingredients:

1/2 pound scallops
1/2 pound extra-large shrimp, peeled (it’s okay to leave the tails on)
1 bunch scallions, thinly sliced
2 tablespoons minced garlic
1 tablespoon of minced ginger
1 tablespoon of butter
1 teaspoon of minced green chili (optional)
the juice of one lemon
salt and pepper, to taste

Instructions:

Melt the butter over medium heat in a non-stick pan

Add in garlic, scallions and ginger and saute until slightly brown (around 1 to 2 minutes)

Add in shrimp, scallops, salt, pepper, the juice of the lemon and chili pepper

Cook until done (maybe 5 to 6 minutes- take care not overcook the seafood)

Serving Suggestions:

This dish is great over brown or white rice or soba noodles. For a side dish, try an Asian style vegetable such as steamed bok choy, Chinese cabbage sauteed with a little canola oil and minced garlic or sliced shitake mushrooms sauteed in canola oil and garlic.

Vegetarian Substitutes:

Cubed extra-firm or firm tofu would also make for a tasty recipe. Freeze the tofu for 20 minutes before cutting for a slightly meatier texture.

Spicy Tuna Fish Cakes

Spicy Tuna Fish Cakes
Serves 2 to 3
Can be doubled| Can be halved| Makes great leftovers

How do you jazz up a plain old can of tuna? Forget the obvious mayo loaded tuna salad, and try these fish cakes instead. They are loaded with Asian flavors such as ginger, chili paste, cilantro and scallions which make wonders of a pantry staple. Pulsing the tuna in a food processor adds an extra step to another wise quick creation, but this helps the cakes bind together easier and means you can omit using breadcrumbs. You can also put the cakes together the day before, let them sit in the fridge and cook them just before you’re ready to eat. After trying these, you’ll never look at tuna the same way again.     ~Shivani

Ingredients:

2 cans tuna packed in water, preferably without salt (I love Whole Foods 365 brand)
1 teaspoon of grated ginger
1 teaspoon paprika
1 teaspoon cumin
1 tablespoon chili paste with garlic
1/2 bunch of thinly sliced scallions
1 egg white, gently beaten
1 handful of chopped cilantro
salt and pepper, to taste

Instructions:

Blend all of the ingredients together in a food processor.

Form cakes out of the mixture. You should be able to get four generous sized cakes.

Use cooking spray and pan fry on medium to high heat for 10 minutes or until cakes are warmed through and lightly browned or bake in preheated 425 degree oven for 10 minutes or until cakes are warmed through and browned.

Serving Suggestions:

My recipe for broccoli brown rice is the perfect pairing for this dish since it is also rich in Asian flavors. You can also serve these over greens tossed in a light sesame dressing or tuck inside a whole wheat pita for a tasty sandwich.

Black Bean Quesadillas

Black Bean Quesadillas
Can Be Doubled| Can Be Halved| Makes Great Leftovers (the filling only)
Serves 4

This creation was borne out of my love for Mexican food. I’m a fan of the punchy flavors and spices which are similar to Indian cuisine, but I don’t like the oil and cheese laden dishes many Mexican restaurants serve. Was it possible to capture the same delicious taste without all the fat? Our staple Mexican restaurant is a wonderful place called El Parador Cafe– which also happens to the oldest Mexican eatery in NYC-, and while the fajitas, tacos and quesadillas on the menu are crave worthy, they’re not exactly light. Mahir, as usual, was the skeptic between us that I could duplicate something similar at home, but these quesadillas hit the spot- so much so that he couldn’t believe they fit into the Tablespoon of Oil philosophy. Depending on how many tortillas you use, you’ll most likely have extra filling. For a different flavor and texture, eat the leftovers with brown rice for lunch or dinner the next day.     ~Shivani

Ingredients:

1 15-ounce can black beans, drained and rinsed
2 to 3 cups of diced zucchini
1 cup of finely chopped red onion
2 to 3 cups of diced crimini or white mushrooms
1/2 cup finely chopped cilantro
2 teaspoons cumin
up to 1 teaspoon of red chili powder (optional)
1/4 cup to 1/3 cup shredded pepper jack cheese
4 to 6 whole wheat tortillas
salt and pepper, to taste
your favorite salsa

Instructions:

Heat a large non-stick pan on low to medium heat and spray with cooking spray

In a Ziploc bag or bowl, toss veggies with part of the cumin, chili powder, salt and pepper. In a separate bowl, coat black beans with the same spices.

Cook vegetables covered on low to medium heat until tender (anywhere between 7 to 10 minutes).

Add black beans, and cook another 3 to 5 minutes .

Turn off heat and stir in cilantro.

Warm another nonstick pan on medium.

Put on one tortilla and place a few spoonfuls of mixture on one half (make sure to pour out any excess liquid from the spoon so the quesadillas don’t get too soggy.

Top the half with a tablespoon of cheese.

When cheese melts, fold the empty half of tortilla over the half with the mixture and press together with your spatula.

Remove from heat, let cool for one minute and cut into half.

Repeat procedure with remaining tortillas.

Serve with salsa and enjoy!

Serving Suggestions:

You’re in good shape with this meal because you get in your protein, carbs and vegetables, but I always like to bump up my veggie intake and usually eat my quesadilla with a large mixed vegetable salad or spinach sauteed in garlic and a little olive oil.

Substitutions:

If you want a heartier main course, use diced chicken breast instead of the beans. If you do, you will have to cook the chicken for a few minutes first until it is a few minutes from being done and then add the vegetables. Or, omit the beans and just use the veggies for a nice appetizer that’s not overly heavy.

“Fried” Chicken Cutlets

“Fried” Chicken Cutlets
4 Servings
Can be doubled| Can be halved| Makes great leftovers

Just about every non-vegetarian I know loves chicken tenders. In fact, for most of Meenakshi’s toddler friends, frozen tenders are on the menu at least a few times a week. I have never even been tempted to give her these since many brands use hormone injected chicken mixed with fillers and call them a meal. She had them once while on a playdate and enthusiastically ate a large portion, but at home, I was having a hard time getting her to eat chicken at all. Since Mahir and I enjoy it for dinner, and I’m adamant about cooking one meal for all of us, I started experimenting with recipes that I thought we would all like. The following is what I came up with, and I happy to say it was a hit with all three of us. I’ve made it several times now, and I always cook up a few extra cutlets so Mahir and I can eat for lunch the following day over salad greens.  The parsley, garlic, lemon zest and chili flakes add a nice punch to the standard breaded recipes out there, but if you like your chicken plain, feel free to omit them.     ~Shivani

Ingredients:

4 chicken breast cutlets
1 teaspoon lemon zest
1 handful chopped parsley
2 minced garlic cloves (optional)
Red chili flakes, to taste (optional)
1/3 cup whole wheat breadcrumbs (use store bought or make your own by pulsing a slice of whole wheat bread in the food processor until crumbs form)
1 tablespoon of olive oil
1 egg white, lightly beaten
Salt and pepper, to taste

Instructions:

Heat olive oil in non-stick pan.

Mix together crumbs, parsley, lemon zest, garlic, chili flakes and salt and pepper in a shallow bowl.

Place egg white in shallow bowl.

Dip chicken in egg white and dredge in crumbs.

Cook in pan until done.

Serving Suggestions:

A crusty whole wheat roll is always a fail proof starch with this dish. Just about any vegetable will work as a side, but my favorite is shredded brussels sprouts: use a cheese grater to shred brussel sprouts, toss with a little oil, salt and pepper, and bake in a preheated 450 degree oven until crispy and slightly golden- about 15 minutes.

Spicy Indian Scallop Curry

Spicy Indian Scallop Curry
Serves 2 to 3
Can be doubled| Can be halved| Freezes well (curry base only)

During our first year of marriage while Mahir was still in business school, and I quit my consulting job to move to Philadelphia to be with him, we spent hours making time consuming Indian curries. The recipes we used- a mix from Web sites and cookbooks- weren’t only  elaborate in their preparation but also in their calorie and fat content. The dishes called for 1/4 cup to 1/2 cup oil and copious amounts of either coconut milk or fresh coconut. I remember buying the whole fruit from the local Whole Foods, spreading newspapers on our kitchen floor, cracking the shell open and going through the laborious process of scraping the meat from the inside.

Though I loved how they tasted, I wasn’t thrilled at what the curries did to my figure, and I begged him to come up with a tablespoon of oil worthy version. The following recipe is what he turned out. It satisfies not only my picky palate but is also a winner with everyone from my old-fashioned Indian grandparents to non-Indians who like Indian food. They think they’re eating some decadent Indian curry, and are always surprised when we tell them an entire generous batch uses less than one tablespoon of oil. We usually make a triple batch without the seafood and freeze what we aren’t using so whenever that Indian food craving strikes, we defrost the curry, warm it in a shallow pan with some water, add some seafood and are ready to tuck in within minutes .    ~Shivani

Ingredients:

1 pound of fresh scallops
1 medium red onion, finely chopped
3 garlic cloves, finely minced
2 teaspoons fresh ginger, finely minced
1 14.5 ounce can of unsalted diced tomatoes
1 teaspoon coriander powder
1/2 teaspoon cumin powder
1/2 teaspoon garam masala (a pungent spice mixture sold at specialty food stores and available online at (www.kalustyans.com)
1/8 teaspoon turmeric
1/8 teaspoon red chili powder (optional)
2 teaspoons of oil
1 handful of chopped cilantro
Salt, to taste

Instructions:

Heat the oil on medium heat in a large non-stick pan.

Add onions, mix with oil and set heat to medium-low. This lets the onions cook without burning.

After 5 to 6 minutes or when onions are soft, set heat to medium and let onions slightly brown.

Add in ginger and garlic and fry for one minute, stirring frequently.

Add coriander powder and fry for 30 seconds, stirring frequently.

Add the remaining spices and mix well.

Add one cup of water.

When water is almost evaporated, add in tomatoes, salt, mix well and cook for 10 minutes, covered

Add in scallops and cook until done.

If too much of the water has evaporated, and you want a more soup like curry, add 1/4 cup at a time until you get your desired consistency.

Top with cilantro.

Serving Suggestions:

Brown or white rice absorbs up the flavorful curry juice beautifully. Onion slivers squeezed with lime juice adds a nice crunch. Spicy cauliflower, steamed spinach or a salad with your favorite lettuce, tomatoes, onions and cucumbers and a lemon and olive oil dressing are great vegetable sides.

Substitutes:

Scallops are only type of seafood you can use in this curry. Any mild fish including shrimp, tilapia fillets and halibut make for an equally tasty end result!