= Serves: 4
= Serving size: ¼ recipe
= Active time: 15 minutes
= Total time: 30 minutes
Even if you’re not a vegetarian, occasionally substituting tofu for meat is a healthy bet. Personally, I’m not a tofu fan. But you could do this with pork loin just as well. In any case, the nuts and cheese mean it won’t last long in your house.
Ingredients
1 carton (12 ounces) firm tofu
½ cup dry cornmeal or quinoa
½ cup fresh oregano leaves, or 3 tablespoons dried oregano
2 garlic cloves, peeled and minced
2 tablespoons pine nuts or chopped almonds or sesame seeds
¼ cup olive oil
Salt and pepper, to taste
1 cup grated Parmesan, Manchego, or pecorino romano cheese
STEP 1: Drain the tofu on paper towels. Slice crosswise into 6 pieces. Cut each piece into triangles.
STEP 2: Put the quinoa or cornmeal into a small bowl.
STEP 3: In a blender, or food processor if you have one, add the oregano, garlic, and nuts. Process until all are finely chopped. Add 3 tablespoons olive oil. Process until a paste forms.
STEP 4: Season the dry tofu lightly with salt and pepper to taste. Rub the pesto mixture over the tofu triangles. Toss the cheese and the quinoa or cornmeal together in a small bowl. Press this into the tofu.
STEP 5: Heat a heavy skillet over medium heat. Add the tofu pieces and fry on both sides, about 3 minutes per side.
VARIATIONS:
• Use a different herb to make the pesto: basil, parsley, or tarragon would all work.
• For a quick version, coat tofu with Basil Pesto and proceed with recipe.
• Play around with different kinds of nuts: almonds, walnuts, or pecans.
• Use this preparation with meat, such as pork loin, boneless chicken thighs, or fish fillets.
GOES WELL WITH:
• Sliced tomato salad
• Green salad
• Steamed brown rice over polenta patties or quinoa
• Cracked wheat salad
Per serving: Calories 440, Calories from Fat 280, Total Fat 32g (49% DV), Saturated Fat 8g (40% DV), Trans Fat 0g, Cholesterol 20mg (7% DV), Sodium 640mg (27% DV), Carbohydrates 17g (6% DV), Dietary Fiber 4g (16% DV), Sugars 1g, Added Sugars: 0g, Protein 26g, Vitamin A 8%, Vitamin C 2%, Calcium 90%, Iron 25%.
WHOLE GRAINS—A TUTORIAL
Grains have become hugely popular lately not only because they are super nutritious and delicious, but also because they’re not difficult to cook. If you can cook rice, you can cook grains. In general, ½ cup of cooked grains makes a reasonable serving.
STORING
Grains stored in airtight containers away from light, heat, and moisture should keep for a few months. Make sure to smell the grain before using it; if it smells strongly, it has probably gone bad.
SOAKING
Soaking is not absolutely necessary, but it is recommended for hard grains like spelt and wheat berries—they will cook up more quickly if soaked and rinsed first.
BROWN RICE
Brown rice is not milled and retains the bran and germ that surrounds the rice kernel, giving it a chewy texture and a flavor often described as nutty. It takes longer to cook, but it’s more nutritious.
SHORT-GRAIN BROWN RICE
Short and plump; about as long as it is wide. It sticks together when cooked and stays tender even at room temperature, like when it is used in sushi. When cooking, use 1 cup rice to 2¼ cups liquid and simmer for 45 minutes.
LONG-GRAIN BROWN RICE
Long and slender with a length that’s four to five times its width. Its grains separate while being light and fluffy, making it a perfect side dish. When cooking, use 1 cup rice to 2 cups liquid and simmer for 45 minutes.
Cooking Rice
Step 1: Bring water (and salt, if using) to a boil, add grains and return to a boil. Stir, reduce heat so the water just simmers, cover the pot tightly, and simmer. Do not lift the cover—releasing the steam will slow the cooking process.
Step 2: Check grains for doneness by biting into one grain. Most whole grains will be slightly chewy after they are cooked.
Step 3: When grains are done cooking, remove from heat and fluff them using a fork or chopstick. Cover again and allow to sit for 5 to 10 minutes before serving.
BARLEY
Barley is lightly milled to retain all of the germ and at least two thirds of the bran for a tender, slightly chewy texture and a mild flavor. Use in grain salads, soups, stews, and chilis. Try barley as a stuffing for peppers, tomatoes, or poultry. Barley comes in several varieties: “unhulled” barley is the most complete grain; “hulled” barley retains the bran; “pearled” barley has neither hull nor bran, but is still a pretty good source of fiber.
Cooking Barley
Use 3 cups liquid per 1 cup barley. Simmer for 40 minutes.
QUINOA
Pronounced “KEEN-wah,” this grain is packed with nutrition and has a light, nutty flavor that works well in soups, salads, and pilafs.
Cooking Quinoa
When cooking, use 1 cup quinoa to 2 cups liquid. Bring to a boil and simmer covered for 15 minutes. Toss with a fork, cover again, and let sit for 5 more minutes.
STEEL-CUT OATS
Chewier than rolled oats, steel-cut oats are groats cut into smaller pieces.
Cooking Steel-Cut Oats
When cooking, use 1 cup oats to 4 cups liquid. Start in cold water and then simmer uncovered for 30 minutes.
ROLLED OATS
Often called “old-fashioned oats,” rolled oats are groats that have been steamed, rolled, and cut into flakes.
Cooking Rolled Oats
When cooking, use 1 cup oats to 2 cups liquid. Start in cold water, bring to a boil, then simmer for 10 to 15 minutes.
CRACKED/BULGUR WHEAT
Wheat berries cracked into small pieces. It’s similar to oatmeal. Use in casseroles, salad, or as a stuffing.
Cooking Cracked/ Bulgur Wheat
Use 2 cups liquid for each 1 cup of wheat. Simmer covered for 20 minutes; let stand covered for 5 minutes.
WHEAT BERRIES
Chewy texture, high in protein; wheat berries work well as a stuffing or added to a green salad. Wheat berries labeled “soft” cook more quickly.
Cooking Wheat Berries
When cooking, use 1 cup wheat berries to 4 cups liquid. Soak for 8 hours or overnight. Drain. Add water, bring to a boil, and simmer for 50 to 60 minutes.
GROATS
Rich and hearty, a great alternative to oatmeal. Can be used in savory dishes like pilaf or stuffing.
Cooking Groats
When cooking, use 1 cup of groats for each 3 cups of liquid. Start in cold water, bring to a boil, and then simmer covered for 45 minutes. Turn off heat and let it sit for 15 minutes.
CORNMEAL
Cornmeal is a coarse flour ground from dried maize or corn. You can buy it in fine, medium, or coarse consistencies.
Cooking Cornmeal
When cooking, use 1 cup of cornmeal for each 4 cups of liquid. Cook the same as you would cook polenta; the cornmeal will be done in 30 to 45 minutes.
POLENTA
Polenta is coarse ground cornmeal boiled into a porridge and can be eaten directly, baked, fried, or grilled.
Cooking Polenta
When cooking, use 1 cup polenta for each 4 cups of liquid. I don’t use instant polenta. It’s more processed than the traditional grind. Add polenta to boiling water, gradually reducing the heat while stirring every 10 minutes. You can eat it after 45 minutes or so. The longer it cooks, the creamier it gets. If cooking longer, keep adding water as needed to keep it from getting too thick.