Recipes

Crunchy Oriental Chicken Salad

Crunchy Oriental Chicken Salad

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Equipment

  • Small bowl

Ingredients

  • DRESSING
  • 1 ⁄3 cup mayonnaise or salad dressing
  • 1 ⁄4 cup Asian sesame dressing and marinade
  • SALAD
  • 1 package 10 or 10.5 oz frozen chicken-style breaded soy-protein nuggets
  • 8 cups torn mixed salad greens
  • 1 cup shredded red cabbage
  • 1 cup shredded carrots 11⁄2 medium
  • 2 medium green onions sliced (2 tablespoons)
  • 1 cup wide chow mein noodles

Instructions

  • In small bowl, mix dressing ingredients with whisk until creamy.
  • Heat nuggets as directed on package.
  • Divide salad greens, cabbage, carrots and onions among 4 plates or 4 shallow bowls.
  • Top with nuggets; sprinkle with noodles.
  • Drizzle with dressing.

Notes & Wine Advice

When time is tight, the produce department of the supermarket can come to the rescue! To save you time in the kitchen, look for all the convenience items you can find—such as preshredded carrots.

Nutrition values

Calories: 440 kcal
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Course; Meat substitutes / Salad
Diets; Vegetarian

Pepper and Soybean Stir-Fry

Pepper and Soybean Stir-Fry

4 servings
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Ingredients

  • 2 ⁄3 cup uncooked jasmine rice
  • 1 cup water
  • 1 tablespoon vegetable oil
  • 1 tablespoon curry powder
  • 1 bag 1 lb frozen bell pepper and onion stir-fry
  • 1 bag 12 oz frozen shelled edamame (green) soybeans
  • 4 cloves garlic finely chopped
  • 1 cup unsweetened coconut milk not cream of coconut
  • 1 ⁄2 cup salted roasted cashews
  • Chopped fresh cilantro or parsley if desired

Instructions

  • Cook rice in water as directed on package.
  • Meanwhile, in 12-inch nonstick skillet, heat oil over medium-high heat.
  • Add curry powder; cook 1 minute, stirring frequently.
  • Stir in bell pepper and onion stir-fry, soybeans and garlic.
  • Cook 2 minutes, stirring frequently.
  • Cover; cook about 3 minutes longer or until vegetables are tender.
  • Stir in coconut milk.
  • Reduce heat to medium-low; simmer uncovered 2 minutes, stirring occasionally.
  • Serve mixture over rice.
  • Sprinkle with cashews and if desired, cilantro.

Notes & Wine Advice

Be sure you’re on the right page—coconut milk is made from the flesh of coconut, not the thin liquid found inside the ripe fruit. It gives the sauce subtle coconut flavor and a creamy texture. Look for regular and reduced-fat (“lite”) coconut milk in the Asian foods aisle.

Nutrition values

Calories: 520 kcal
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Course; Side Dish
Diets; Vegetarian

Stir-Fried Tofu with Almonds

Stir-Fried Tofu with Almonds

4 servings
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Ingredients

  • 4 oz uncooked spinach fettuccine or fettuccine broken into 3-inch pieces
  • ½ cup vegetable broth
  • ⅓ cup dry white wine or vegetable broth
  • 1 tablespoon cornstarch
  • 3 tablespoons hoisin sauce
  • 1⅛ teaspoon pepper
  • 1 package 14 oz firm or extra-firm tofu, drained if needed
  • 2 tablespoons vegetable oil
  • 1½ cups small fresh cauliflower florets
  • 1 large red or green bell pepper cut into 1⁄4-inch strips
  • 2 cloves garlic finely chopped
  • ⅓ cup sliced almonds toasted*

Instructions

  • Cook and drain fettuccine as directed on package.
  • Meanwhile, in small bowl, mix broth, wine, cornstarch, hoisin sauce and pepper; set aside.
  • Place drained tofu between 2 layers of paper towels; press gently to remove as much water as possible.
  • Cut into 3⁄4-inch cubes; set aside.
  • Heat wok or 12-inch skillet over high heat.
  • Add 1 tablespoon of the oil; rotate wok to coat side.
  • Cook and stir cauliflower and bell pepper in oil about 4 minutes or until crisp-tender.
  • Remove vegetables from wok.
  • Add remaining 1 tablespoon oil to wok; rotate wok to coat side.
  • Cook tofu and garlic in oil over high heat 5 minutes, stirring gently.
  • Stir in reserved broth mixture; cook and stir about 1 minute or until thickened.
  • Stir in vegetables and fettuccine; cook until thoroughly heated.
  • Sprinkle with almonds.

Notes & Wine Advice

*To toast almonds, sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are light brown.
Uniquely flavored hoisin sauce can best be described as an Asian barbecue sauce, yet it’s nothing like its American counterpart! It can be found near the other Asian sauces.

Nutrition values

Calories: 390 kcal
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Course; Meat substitutes
Diets; Vegetarian

Hearty Soybean and Cheddar Pasta Salad

Hearty Soybean and Cheddar Pasta Salad

4 servings
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Ingredients

  • 1 cup uncooked penne pasta 3 oz
  • 2 cups frozen shelled edamame green soybeans (from 12-oz bag)
  • 6 oz Cheddar cheese cut into 1⁄2-inch cubes (11⁄2 cups)
  • 1 large tomato coarsely chopped (1 cup)
  • 1 ⁄2 medium cucumber coarsely chopped ( 1⁄2 cup)
  • 1 small yellow bell pepper coarsely chopped ( 1⁄2 cup)
  • 2 ⁄3 cup Italian dressing

Instructions

  • Cook and drain pasta as directed on package.
  • Rinse with cold water; drain.
  • Meanwhile, cook soybeans as directed on package.
  • Rinse with cold water; drain.
  • In large bowl, toss pasta, soybeans and remaining ingredients.
  • Cover; refrigerate at least 1 hour before serving.

Notes & Wine Advice

Edamame is the Japanese name for fresh green soybeans, tasty little bright green gems that are high in protein and easily digested. Try eating them as a snack or appetizer—you will love them!

Nutrition values

Calories: 520 kcal
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Course; Cheese / Pasta / Salad
Diets; Vegetarian

Tailgate Pasta Salad

Tailgate Pasta Salad

The Tailgate Pasta Salad is a flavorful and colorful dish perfect for outdoor gatherings or picnics. With a mix of gemelli or rotini pasta, fresh vegetables like zucchini, spinach, and cherry tomatoes, and a tangy homemade dressing, this salad is both refreshing and satisfying.
Couverts6 1⅓ cups each
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Equipment

Ingredients

For the Salad:

For the Dressing:

Instructions

  • Cook the pasta according to the package instructions.
  • Drain the pasta and rinse with cold water to cool; drain well.
  • Meanwhile, in a small bowl, mix together the dressing ingredients: olive or vegetable oil, red wine vinegar, coarse-grained mustard, salt, pepper, and crushed garlic.
  • Mix until well blended.
  • In a large mixing bowl, combine the cooked pasta, sliced zucchini, chopped artichoke hearts, halved cherry tomatoes, fresh spinach leaves, and 1/4 cup of the chopped basil.
  • Pour the dressing over the salad mixture and toss until everything is evenly coated.
  • Cover the salad and refrigerate for 2 to 3 hours to allow the flavors to blend.
  • Just before serving, sprinkle the remaining 1/4 cup of chopped basil over the top of the salad.
  • Serve chilled.

Notes & Wine Advice

This pasta salad pairs well with a light, crisp white wine like a Sauvignon Blanc or a Pinot Grigio.

Nutrition values

Calories: 220 kcal | koolhydraten: 25 g | Eiwitten: 4 g | Vet: 12 g | Suiker: 3 g
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Course; Pasta / Salad / Side Dish
Cuisine; American
Diets; Vegetarian

Tempeh Stir-Fry with Yogurt-Peanut Sauce

Tempeh Stir-Fry with Yogurt-Peanut Sauce

4 servings
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Equipment

  • Small bowl

Ingredients

  • 1 ⁄4 cup creamy peanut butter
  • 1 ⁄4 cup vanilla fat-free yogurt
  • 3 tablespoons teriyaki marinade from 12-oz bottle
  • 1 tablespoon honey
  • 2 tablespoons vegetable oil
  • 1 package 8 oz tempeh, cut into 2×1⁄4×1⁄4-inch strips
  • 1 medium onion cut into thin wedges
  • 4 medium carrots cut into 2×1⁄4×1⁄4-inch strips (2 cups)
  • 12 oz fresh green beans cut in half crosswise (2 cups)
  • 1 ⁄4 cup water
  • 1 medium red bell pepper cut into thin bite-size strips
  • 2 cups hot cooked white or brown rice
  • 1 ⁄4 cup chopped fresh cilantro

Instructions

  • In small bowl, beat peanut butter, yogurt, teriyaki marinade and honey with whisk until smooth; set aside.
  • In wok or 12-inch skillet, heat 1 tablespoon of the oil over medium heat.
  • Add tempeh; cook 5 to 6 minutes, turning frequently, until light golden brown.
  • Remove tempeh from skillet.
  • In same skillet, heat remaining 1 tablespoon oil over medium heat.
  • Add onion; cook 1 minute, stirring occasionally.
  • Stir in carrots, green beans and water.
  • Cover; cook 5 minutes.
  • Stir in bell pepper.
  • Cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  • Stir in tempeh and reserved peanut butter mixture until well mixed.
  • Cook 1 to 2 minutes, stirring occasionally, until hot.
  • Serve over rice.
  • Sprinkle with cilantro.

Notes & Wine Advice

Tempeh, pronounced TEHM-pay and also spelled tempe, is a fermented, high-protein soybean cake with a chewy texture and slightly nutty flavor. If you can’t find it in your supermarket (sometimes it’s sold in the freezer case with other vegetarian foods), check a co-op or natural foods grocer.

Nutrition values

Calories: 490 kcal
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Course; Meat substitutes
Diets; Vegetarian

Sweet-and-Sour Chicken

Sweet-and-Sour Chicken

4 servings
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Ingredients

  • 1 package 10 to 10.5 oz frozen chicken-style breaded soy-protein nuggets
  • 1 bag 1 lb frozen broccoli, carrots and water chestnuts
  • 1 can 20 oz pineapple chunks, drained
  • 1 jar 10 oz sweet-and-sour sauce (11⁄3 cups)

Instructions

  • Bake nuggets as directed on package.
  • Meanwhile, in 3-quart saucepan, heat 1⁄4 cup water to boiling.
  • Add frozen vegetables; reduce heat to medium.
  • Cover; cook 7 to 8 minutes, stirring occasionally and breaking apart large pieces, until hot.
  • Drain; return vegetables to saucepan.
  • Stir in nuggets, pineapple and sweet-and-sour sauce.
  • Cook over medium heat 3 to 4 minutes, stirring occasionally, until hot.

Notes & Wine Advice

This dish is great served over hot cooked rice or Japanese curly noodles; try sprinkling toasted regular sesame seed or untoasted black sesame seed over the top for extra Asian taste.
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Course; Meat substitutes
Diets; Low Fat / Vegetarian

Skillet Chicken Parmigiana

Skillet Chicken Parmigiana

4 servings
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Equipment

  • skillet 10-inch

Ingredients

  • 1 tablespoon olive or vegetable oil
  • 1 package 10 oz frozen chicken-style breaded soy-protein patties
  • 2 cups tomato pasta sauce any variety
  • 1 ⁄2 cup shredded mozzarella cheese 2 oz

Instructions

  • In 10-inch skillet, heat oil over medium heat.
  • Add patties; cook 5 to 7 minutes, turning once, until thoroughly heated.
  • Pour pasta sauce over patties in skillet; sprinkle with cheese.
  • Reduce heat to low; cover and cook 5 to 7 minutes or until sauce is hot and cheese is melted.

Notes & Wine Advice

Is company coming? Serve the patties over steaming-hot spaghetti and top with the pasta sauce and cheese. Add a bagged salad with Italian dressing and some sorbet for dessert and you’re all set.

Nutrition values

Calories: 270 kcal
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Course; Meat substitutes
Diets; Vegetarian

Vegetable Tetrazzini

Vegetable Tetrazzini

6 servings
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Equipment

  • 3-quart saucepan
  • oven

Ingredients

  • 7 oz uncooked spaghetti
  • 2 cups vegetable broth
  • 2 cups half-and-half
  • 1 ⁄2 cup all-purpose flour
  • 1 ⁄4 cup butter or margarine
  • 1 ⁄2 teaspoon salt
  • 1 ⁄4 teaspoon pepper
  • 2 cups frozen mixed vegetables
  • 1 can 21⁄4 oz sliced ripe olives, drained
  • 1 ⁄2 cup slivered almonds
  • 1 ⁄2 cup shredded Cheddar cheese 2 oz

Instructions

  • Heat oven to 350°F.
  • Cook and drain spaghetti as directed on package.
  • Rinse with cold water; drain.
  • In 3-quart saucepan, mix broth, half-and-half, flour, butter, salt and pepper.
  • Heat to boiling over medium heat, stirring constantly.
  • Boil 1 minute, stirring constantly.
  • Stir in spaghetti, frozen vegetables and olives.
  • In ungreased 2-quart casserole, spread mixture.
  • Sprinkle with almonds and cheese.
  • Bake uncovered 25 to 30 minutes or until hot and bubbly.

Notes & Wine Advice

Less fat doesn’t mean less taste! Lower the fat by substituting fat-free half-and-half for the regular half-and-half, cutting the butter from 1⁄4 cup to 2 tablespoons and using 1⁄2 cup reduced-fat Cheddar cheese.
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Course; Pasta
Diets; Low Fat / Vegetarian

Vegetable Curry with Couscous

Vegetable Curry with Couscous

4 servings
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Equipment

  • skillet 12-inch

Ingredients

  • 1 tablespoon vegetable oil
  • 1 medium red bell pepper cut into thin strips
  • 1 ⁄4 cup vegetable broth
  • 1 tablespoon curry powder
  • 1 teaspoon salt
  • 1 bag 1 lb frozen broccoli, cauliflower and carrots (or other combination)
  • 1 ⁄2 cup raisins
  • 1 ⁄3 cup mango chutney
  • 2 cups hot cooked couscous or rice
  • 1 ⁄4 cup chopped peanuts

Instructions

  • In 12-inch skillet, heat oil over medium-high heat.
  • Add bell pepper; cook 4 to 5 minutes, stirring frequently, until tender.
  • Stir in broth, curry powder, salt and vegetables.
  • Heat to boiling.
  • Boil about 4 minutes, stirring frequently, until vegetables are crisp-tender.
  • Stir in raisins and chutney.
  • Serve over couscous.
  • Sprinkle with peanuts.

Notes & Wine Advice

Mango chutney is a delicious sweet-spicy blend of mango, raisins, vinegar and spices.

Nutrition values

Calories: 330 kcal
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Course; Curry / Vegetables
Diets; Vegetarian