Ginger and Garlic Tofu Stir-Fry
Chicken, Cashew, and Veggie Stir-Fry
Miso Cod with Spinach and Sweet Potatoes
Pan-Roasted Chicken with Fennel and Tomatoes
Lemon Caper Chicken and Artichokes with Fettuccine
Italian Sausage with Kale and Cannellini Beans
Ginger and Garlic Tofu Stir-Fry
This is a simple recipe with clean flavors. If I’m in the mood for a little more heat, I throw some hot pepper flakes in the pan. SERVES 4
Cooking oil spray
¼ cup (60 mL) chopped onion
¼ cup (60 mL) minced peeled fresh ginger
3 cloves garlic, minced
2 cups (500 mL) low-fat firm tofu
2 cups (500 mL) diced peeled sweet potato
1 bunch broccolini or Chinese broccoli, chopped
4 cups (1 L) shredded cabbage (any kind)
½ cup (125 mL) water
Salt
3 cups (750 mL) cooked quinoa
1. Heat a wok or large nonstick sauté pan over high heat. Spray with cooking oil.
2. Add onions, ginger, and garlic; stir-fry until fragrant, about 1 minute.
3. Add tofu; stir-fry until tofu begins to brown, about 4 minutes. Transfer tofu mixture to a bowl.
4. Spray pan again. Add sweet potatoes; stir-fry until they begin to caramelize, about 5 minutes.
5. Add broccolini and cabbage; stir-fry until they begin to soften, 5 to 8 minutes.
6. Add water; cover and steam for 4 minutes.
7. Stir in tofu mixture and heat through. Season to taste with salt.
8. Place ¾ cup (175 mL) quinoa in each of 4 large dishes. Top with stir-fry.
Nutritional Information (per serving)
Calories 385 • Carbs 57 grams • Protein 22 grams • Fat 9 grams • Fiber 10 grams
I enjoy this stir-fry on its own, but for a little change of pace it’s great spooned into Bibb lettuce cups. SERVES 2
Cooking oil spray
1 tablespoon (15 mL) grated or finely chopped peeled fresh ginger
1 clove garlic, finely chopped
5 ounces (140 g) skinless chicken breast, chopped in small pieces
1 cup (250 mL) thinly sliced red bell pepper
1 cup (250 mL) frozen peas
½ cup (125 mL) thinly sliced or chopped red cabbage
Salt and pepper
2 large eggs, beaten
1½ cups (375 mL) cooked quinoa
2 tablespoons (30 mL) low-sodium soy sauce
Juice of 1 lime
¼ cup (60 mL) chopped fresh cilantro
2 large green onions, finely chopped
1. Heat a wok or large nonstick sauté pan over high heat. Spray with cooking oil.
2. Add ginger, garlic, and chicken; stir-fry until chicken begins to brown, about 5 minutes, making sure not to let the garlic burn.
3. Add red pepper, peas, and cabbage; season with salt and pepper. Stir-fry for another 4 minutes.
4. Push chicken mixture to edges of pan. Add eggs to middle of pan. Scramble the eggs, then stir in chicken mixture.
5. Add quinoa, soy sauce, and lime juice; stir to combine. Cook for another 2 to 3 minutes.
6. Divide stir-fry between 2 bowls. Top with cilantro and green onions.
Nutritional Information (per serving)
Calories 386 • Carbs 52 grams • Protein 31 grams • Fat 6 grams • Fiber 10 grams
This vegetarian sauté is inspired by the hearty meat-free meals common in South Asian cuisine. SERVES 4
1 teaspoon (5 mL) canola oil
1 cup (250 mL) chopped onion
¼ cup (60 mL) minced peeled fresh ginger
1 pound (450 g) low-fat firm tofu, cubed
2 cups (500 mL) cubed peeled sweet potato
2 cups (500 mL) chopped carrots
2 cups (500 mL) canned chickpeas, drained and rinsed
¼ cup (60 mL) curry powder
¼ cup (60 mL) water
20 cups (5 L) fresh spinach (1¼ pounds/565 g), chopped
1 cup (250 mL) thawed frozen peas
Salt and pepper
Chopped fresh cilantro, for garnish
1. Heat a wok or large nonstick sauté pan over medium-high heat. Add oil.
2. Add onions and ginger; stir-fry for 1 minute.
3. Add tofu; stir-fry until tofu begins to brown and onions are soft, about 5 minutes.
4. Add sweet potatoes, carrots, and chickpeas; stir-fry for 8 minutes.
5. Stir in curry powder. Stir in water, cover, and cook for 5 minutes.
6. Stir in spinach and peas; cook, uncovered, until spinach is wilted. Season with salt and pepper.
7. Divide stir-fry among 4 dishes. Top with fresh cilantro, if desired.
Nutritional Information (per serving)
Calories 374 • Carbs 64 grams • Protein 24 grams • Fat 5 grams • Fiber 16 grams
This is one of my absolute favorite stir-fries. It’s rich and delicious and perfect any time of year. SERVES 4
1 teaspoon (5 mL) coconut oil or any vegetable oil
2 cups (500 mL) diced purple, red, or other potato
1 cup (250 mL) chopped onion
1 cup (250 mL) diced bell pepper (any color)
12 ounces (340 g) shrimp, peeled and deveined
1 cup (250 mL) chopped tomato
2 tablespoons curry powder or to taste
1 can (14 ounces/398 mL) chickpeas, drained and rinsed
1 tablespoon (15 mL) fish sauce
4 cups (1 L) fat-free chicken broth
1 can (14 ounces/398 mL) light coconut milk
4 cups (1 L) chopped broccoli
¼ cup (60 mL) chopped fresh basil
Salt and pepper
1. Heat a soup pot over medium-high heat. Add oil.
2. Add potatoes, onions, and bell pepper; stir-fry for 4 minutes.
3. Stir in shrimp; stir-fry for about 4 minutes.
4. Add tomatoes; stir-fry for 2 minutes.
5. Stir in curry powder. Add chickpeas, fish sauce, broth, and coconut milk. Bring to a boil, reduce heat, and simmer for 15 minutes.
6. Stir in broccoli; simmer, stirring occasionally, until broccoli is just tender, about 10 minutes.
7. Stir in basil. Season with salt and pepper.
Nutritional Information (per serving)
Calories 371 • Carbs 46 grams • Protein 28 grams • Fat 9 grams • Fiber 10 grams
Chicken, Cashew, and Veggie Stir-Fry
Next time you’re craving Chinese food, skip the grease (and expense!) and whip up this delicious stir-fry in a matter of minutes. SERVES 4
2 tablespoons (30 mL) cornstarch
½ cup (125 mL) fat-free chicken broth
6 ounces (170 g) skinless chicken breast, chopped
¼ cup (60 mL) sliced peeled fresh ginger
2 cloves garlic, chopped
2½ teaspoons (12 mL) grapeseed or other vegetable oil
Salt and pepper
4 cups (1 L) chopped or thinly sliced broccoli
3 cups (750 mL) sliced zucchini
1 cup (250 mL) sliced red bell pepper
2 tablespoons (30 mL) low-sodium soy sauce
1 teaspoon (5 mL) hoisin sauce
4 cups (1 L) cooked brown rice
5 raw cashews, chopped
1. In a small bowl, whisk together cornstarch and broth; set aside.
2. In a bowl, mix together chicken, ginger, and garlic.
3. Heat a wok or large nonstick sauté pan over medium heat. Add oil.
4. Add chicken; season with salt and pepper. Stir-fry until chicken is almost cooked through.
5. Add broccoli, zucchini, and bell pepper; stir-fry until vegetables are cooked through, 5 to 8 minutes.
6. Stir in soy sauce and hoisin sauce. Stir cornstarch mixture and add. Stir to evenly coat chicken and vegetables. The sauce will thicken immediately.
7. Serve stir-fry over brown rice, topped with cashews.
Nutritional Information (per serving)
Calories 392 • Carbs 68 grams • Protein 20 grams • Fat 5 grams • Fiber 10 grams
This quick and easy stir-fry is perfect for your next dinner party. SERVES 4
1 medium unpeeled pear, cored and chopped
1 medium unpeeled apple, cored and chopped
1 cup (250 mL) chopped onion
½ cup (125 mL) low-sodium soy sauce
1 teaspoon (5 mL) stevia or sweetener of your choice
5 cloves garlic, minced
¼ cup (60 mL) minced peeled fresh ginger
2 teaspoons (10 mL) sesame oil
8 ounces (225 g) pork tenderloin, sliced in thin medallions
2 medium sweet potatoes, peeled and diced
32 cups (7.6 L) fresh spinach (2 pounds/900 g)
Salt and pepper
Cooking oil spray
1. In a blender, combine pear, apple, onions, soy sauce, stevia, half the garlic, half the ginger, and 1 teaspoon (5 mL) of the sesame oil; blend until smooth. Set aside ¼ cup (60 mL) of the marinade. Pour remaining marinade over pork medallions in a shallow dish or resealable plastic bag; marinate at room temperature for at least 20 minutes or refrigerate overnight.
2. Heat a wok or large nonstick sauté pan over medium-high heat. Add remaining 1 teaspoon (5 mL) sesame oil.
3. Add remaining ginger and garlic; stir-fry until fragrant, about 1 minute.
4. Add sweet potatoes; stir-fry until beginning to brown, about 5 minutes. Transfer sweet potato mixture to a bowl and set aside, keeping warm.
5. Add spinach to pan; sauté for 5 minutes. Season with salt. Transfer to another bowl and set aside, keeping warm.
6. Remove pork from marinade, letting excess marinade drip off; discard marinade. Season pork with salt and pepper.
7. Wipe pan with paper towel and set over high heat. Spray with cooking oil.
8. Add pork and reserved marinade to pan; cook until pork is browned on each side and marinade has thickened, about 6 minutes.
9. Divide spinach among 4 plates. Top with pork medallions and serve with sweet potatoes.
Nutritional Information (per serving)
Calories 353 • Carbs 43 grams • Protein 33 grams • Fat 9 grams • Fiber 10 grams
When you’re buying the sirloin for this recipe, have the meat counter trim and slice the steak for you. It saves time and money! SERVES 2
Cooking oil spray
5 ounces (140 g) sirloin steak, trimmed of excess fat and thinly sliced
Salt and pepper
2 teaspoons (10 mL) coconut oil
2 cloves garlic, chopped
½ cup (125 mL) chopped onion
10 cups (2.4 L) fresh spinach (1 pound/450 g), chopped
2 cups (500 mL) chopped cabbage (any kind)
1 cup (250 mL) chopped red bell pepper
1 cup (250 mL) shredded carrots
1 cup (250 mL) sliced sugar snap peas
¼ cup (60 mL) low-sodium soy sauce
Sesame seeds, for garnish
1. Heat a wok or large nonstick sauté pan over high heat. Spray with cooking oil.
2. Meanwhile, season beef with salt and pepper.
3. Sear beef on each side, about 3 minutes total. Transfer to a plate and set aside.
4. Return pan to medium-high heat. Add coconut oil.
5. Add garlic and onions; stir-fry until onions are soft, 3 to 4 minutes.
6. Add spinach, cabbage, bell pepper, carrots, and snap peas; sauté until vegetables begin to soften, 5 to 8 minutes.
7. Stir in soy sauce. Return beef and any accumulated juices to pan; stir to combine and heat through.
8. Divide between 2 plates and top with sesame seeds.
Nutritional Information (per serving)
Calories 318 • Carbs 34 grams • Protein 27 grams • Fat 10 grams • Fiber 13 grams
Shirataki noodles are a Japanese noodle made from yams. They are a low-calorie alternative to pasta. Look for them in the international or chilled section of your grocery store. SERVES 2
2 cups (500 mL) thinly shredded cabbage (any kind)
2 cups (500 mL) shredded carrot
1 cup (250 mL) thinly sliced red bell pepper
¼ cup (60 mL) chopped fresh cilantro
8 ounces (225 g) tofu shirataki noodles, drained and rinsed
6 ounces (170 g) cooked skinless chicken breast, shredded
Salt
½ medium avocado, peeled and diced
Chopped fresh mint and basil, for garnish
¼ cup (60 mL) chopped green onions
1½ teaspoons (7 mL) sesame seeds, for garnish
DRESSING
¼ cup (60 mL) low-sodium soy sauce
1 tablespoon (15 mL) minced peeled fresh ginger
2 teaspoons (10 mL) reduced-fat peanut butter
Juice of 2 limes
Sriracha sauce
1. For the dressing: In a large bowl, combine soy sauce, ginger, peanut butter, and lime juice; whisk until smooth. Whisk in Sriracha sauce to taste.
2. Add cabbage, carrots, bell pepper, cilantro, noodles, and chicken. Toss to coat with dressing. Season with salt.
3. Cover and refrigerate for at least 30 minutes before serving.
4. Serve topped with avocado. Garnish with chopped herbs, green onions, and sesame seeds, if desired.
Nutritional Information (per serving)
Calories 339 • Carbs 34 grams • Protein 34 grams • Fat 9 grams • Fiber 11 grams
Between the tempeh, the Swiss chard, and the kale, this vegetarian dish is loaded with iron, which many vegetarians lack in their diets. SERVES 2
1 teaspoon (5 mL) olive oil
6 ounces (170 g) tempeh, diced or crumbled
1 cup (250 mL) chopped onion
4 cups (1 L) chopped kale
2 cloves garlic, chopped
2 tablespoons (30 mL) fennel seeds
2 tablespoons (30 mL) Worcestershire sauce
2 teaspoons (10 mL) hot pepper flakes
Salt and pepper
2 cups (500 mL) fat-free vegetable broth
4 cups (1 L) chopped Swiss chard
1. Heat a soup pot over medium heat. Add oil.
2. Add tempeh and onions; cook, stirring often, until tempeh has begun to crisp and onions are soft, about 5 minutes.
3. Add kale and garlic; cook, stirring often, until wilted.
4. Stir in fennel seeds, Worcestershire sauce, and hot pepper flakes. Season with salt and pepper. Add broth, scraping up any browned bits on bottom of pan.
5. Add chard; simmer until chard and kale are soft and liquid has reduced, 5 to 8 minutes.
Nutritional Information (per serving)
Calories 341 • Carbs 46 grams • Protein 22 grams • Fat 10 grams • Fiber 15 grams
As pad thai’s popularity grew in North America, it seemed to get further from its roots as a fresh, fragrant dish full of fresh veggies and closer to pasta with peanut sauce. This version tastes like the original. SERVES 2
Cooking oil spray
8 ounces (225 g) low-fat firm silken tofu
2 cups (500 mL) whole or chopped sugar snap peas
2 cups (500 mL) mung bean sprouts, washed
2 cups (500 mL) chopped bok choy
1 cup (250 mL) canned or thawed frozen shelled edamame
2 cups (500 mL) chopped broccoli stems and florets
½ cup (125 mL) water
4 ounces (115 g) rice noodles, cooked
¼ cup (60 mL) pad thai sauce
2 tablespoons (30 mL) chopped peanuts
Chopped fresh cilantro, basil, and/or mint
Lime wedges
1. Heat a wok or large nonstick sauté pan over high heat. Spray with cooking oil.
2. Add tofu; sauté until beginning to brown, about 5 minutes. Transfer to a plate and set aside.
3. Spray wok again. Add snap peas, bean sprouts, bok choy, and edamame; sauté until bok choy has wilted and snap peas are tender-crisp, about 5 minutes.
4. Add broccoli and water. Cover and steam for 2 minutes.
5. Return tofu to pan along with rice noodles and pad thai sauce; stir to combine. Heat through.
6. Divide between 2 large bowls. Top with peanuts and chopped herbs. Serve with lime wedges.
Nutritional Information (per serving)
Calories 386 • Carbs 47 grams • Protein 26 grams • Fat 11 grams • Fiber 10 grams
This is a great dish for when you’re hosting vegetarians or if you’re just not in the mood for meat. SERVES 4
1½ teaspoons (7 mL) olive oil
¼ cup (60 mL) chopped red onion
2 cloves garlic, minced
½ cup (125 mL) diced carrot
1 cup (250 mL) crumbled, shredded, or diced tempeh
2 cups (500 mL) diced mushrooms
1 can (14 ounces/398 mL) artichoke hearts, drained and diced
Salt and pepper
3 cups (750 mL) canned diced tomatoes
1 cup (250 mL) tomato purée or sauce
2 tablespoons (30 mL) Worcestershire sauce
1 tablespoon (15 mL) fennel seeds
1 teaspoon (5 mL) hot pepper flakes
10 cups (2.4 L) fresh spinach (1 pound/450 g), chopped
8 ounces (225 g) whole-grain pasta, cooked
Chopped fresh basil, for garnish
1. Heat a soup pot over medium-high heat. Add olive oil.
2. Add onions; sauté until fragrant, about 1 minute.
3. Add garlic, carrots, and tempeh; cook, stirring occasionally, until onions and carrots are soft, about 4 minutes.
4. Add mushrooms and artichokes; season with salt and pepper. Sauté until mushrooms are tender, about 5 minutes.
5. Add diced tomatoes, tomato purée, Worcestershire sauce, fennel seeds, and hot pepper flakes; stir to combine. Bring to a boil, reduce heat, and simmer for 15 to 20 minutes. Stir in spinach during last 5 minutes of cooking. Season with salt and pepper.
6. Divide cooked pasta among 4 dishes. Spoon approximately 1½ cups (375 mL) sauce over each serving. (Alternatively, stir pasta into Bolognese and then divide.) Garnish with basil.
Nutritional Information (per serving)
Calories 395 • Carbs 74 grams • Protein 18 grams • Fat 6 grams • Fiber 11 grams
Miso Cod with Spinach and Sweet Potatoes
Sweet potatoes and miso strike a perfect balance between sweet and savory in this nutritious dish. Look for aji-mirin, a sweet rice wine, in the Asian foods section of the supermarket. SERVES 2
4 teaspoons (20 mL) white miso paste
1 tablespoon (15 mL) low-sodium soy sauce
1 tablespoon (15 mL) aji-mirin
2 skinless cod fillets (3 ounces/85 g each)
Cooking oil spray
2 cups (500 mL) sweet potato sliced ¼ inch (5 mm) thick
1 teaspoon (5 mL) canola oil
Salt and pepper
20 cups (5 L) fresh spinach (1¼ pounds/565 g)
¼ medium avocado, peeled and chopped in small pieces
Sesame seeds (optional)
1. In a small bowl, stir together miso, soy sauce, and mirin. Set aside 2 teaspoons (10 mL) of marinade for the potatoes.
2. Coat all sides of cod with marinade. Marinate, covered and refrigerated, for at least 20 minutes or overnight for maximum flavor.
3. Preheat oven to 400°F (200°C). Spray a baking sheet with cooking oil.
4. In a large bowl, toss sweet potatoes with canola oil, reserved marinade, and a pinch each of salt and pepper. Spread in a single layer on the baking sheet. Bake, turning once halfway through, until browned, about 15 minutes.
5. Meanwhile, heat both a small and a large nonstick sauté pan over medium-high heat. Spray both with cooking oil.
6. Add spinach to large sauté pan, working in batches if needed; cook until just wilted. Season with a pinch of salt.
7. Add cod to small sauté pan; cook, turning once, until browned on both sides and cooked through, about 4 minutes per side.
8. Divide spinach and sweet potatoes between 2 plates. Top with cod. Top sweet potatoes with avocado and sesame seeds (if using).
Nutritional Information (per serving)
Calories 376 • Carbs 53 grams • Protein 28 grams • Fat 8 grams • Fiber 12 grams
Pan-Roasted Chicken with Fennel and Tomatoes
Cooking this chicken dinner makes me feel like I’m on Top Chef. The fennel and rapini turn it into a stunning meal fit for your most discerning guest. SERVES 2
1½ teaspoons (7 mL) olive oil
¼ cup (60 mL) chopped red onion
2 cloves garlic, minced
2 cups (500 mL) chopped fennel
6 ounces (170 g) skinless chicken breast, thinly sliced crosswise
Salt and pepper
4 cups (1 L) halved cherry tomatoes
2 tablespoons (30 mL) Worcestershire sauce
2 tablespoons (30 mL) balsamic vinegar
2 cups (500 mL) chopped rapini
2 tablespoons (30 mL) crumbled soft goat cheese
1. Heat a large nonstick sauté pan over medium-high heat. Add olive oil.
2. Add onions and garlic; sauté until fragrant, about 1 minute.
3. Add fennel; sauté until soft, about 6 minutes. Transfer to a plate and set aside.
4. Return pan to heat. Add chicken; season with salt and pepper. Sauté until chicken begins to brown and is mostly cooked through, about 4 minutes. Transfer chicken to plate with fennel.
5. Return pan to heat. Add tomatoes; sauté until they begin to blister and pop. Stir in Worcestershire sauce and balsamic vinegar.
6. Stir in rapini, fennel, and chicken; season with salt and pepper. Cover, reduce heat, and simmer until flavors combine, about 10 minutes.
7. Serve topped with goat cheese.
Nutritional Information (per serving)
Calories 315 • Carbs 34 grams • Protein 30 grams • Fat 9 grams • Fiber 10 grams
Lemon Caper Chicken and Artichokes with Fettuccine
I love this meal; it reminds me of chicken piccata (my father-in-law’s favorite), but unlike the classic, it’s not weighed down by a heavy flour-and-butter batter. SERVES 2
1 tablespoon (15 mL) olive oil
¼ cup (60 mL) chopped shallot or onion
6 ounces (170 g) skinless chicken breast, sliced horizontally into 2 thin fillets
Salt and pepper
2 tablespoons (30 mL) white wine (optional)
¼ cup (60 mL) fat-free chicken broth
2 tablespoons (30 mL) drained capers
Juice of 1 lemon
1 can (14 ounces/398 mL) artichoke hearts, drained and chopped
2 cups (500 mL) asparagus cut diagonally in bite-size pieces
2 ounces (55 g) whole-grain pasta, cooked
2 tablespoons (30 mL) chopped fresh parsley
1. Heat a large nonstick sauté pan over medium-high heat. Add olive oil.
2. Add shallot; sauté until fragrant, about 1 minute.
3. Season chicken with salt and pepper. Add chicken to pan; cook, turning once, until cooked through and beginning to brown, about 3 minutes per side. Transfer chicken and shallots to a plate.
4. Return pan to heat. Add wine (if using), broth, capers, and lemon juice, scraping up any browned bits on bottom of pan.
5. Stir in artichokes and asparagus. Return chicken, shallots, and any accumulated juices to the pan. Cover and cook for about 5 minutes, until asparagus is tender-crisp.
6. Toss with cooked pasta. Divide between 2 dishes and sprinkle with parsley.
Nutritional Information (per serving)
Calories 378 • Carbs 45 grams • Protein 29 grams • Fat 9 grams • Fiber 12 grams
Italian Sausage with Kale and Cannellini Beans
You won’t believe you made this meal in 15 minutes—and neither will anyone else! SERVES 4
Cooking oil spray
1 cup (250 mL) chopped onion
4 cups (1 L) halved cherry tomatoes
8 cups (2 L) chopped kale
Salt and pepper
1 cup (250 mL) fat-free chicken or vegetable broth
2½ cups (625 mL) canned cannellini beans, drained and rinsed
1 large pork Italian sausage or 2 chicken Italian sausages, casings removed, shredded or finely chopped
1. Heat a Dutch oven or soup pot over medium-high heat. Spray with cooking oil.
2. Add onions and tomatoes; sauté until tomatoes begin to caramelize and burst, about 6 minutes.
3. Stir in kale; cook until wilted. Season with salt and pepper.
4. Add broth, scraping up any browned bits. Stir in beans and sausage. Simmer until sausage is cooked, about 5 minutes. Adjust seasoning if needed.
Nutritional Information (per serving)
Calories 369 • Carbs 58 grams • Protein 23 grams • Fat 7 grams • Fiber 15 grams
