Tag Archives: healthy weeknight

5-Spice Tofu with Soba Noodles Mushroom and Sugar Snap Pea Stir Fry

The Asian Diet has shown significant low amounts of Breast Cancer which is the leading cancer found in women. Studies have shown that replacing soy with animal products help reduce your risks of cancer as long as you eat less then 5 servings a day of soy.

As a Mother of two little girls it is very interesting to me to find in a study that if you starting consuming Soy as a Child you had a greater chance of fighting breast cancer than starting to consume soy later in life. Mushrooms also play a part in the diet, studies of Asian women who ate a diet of at least 15 mushrooms a month had significant lower amounts of breast cancer.

All of this information can be found at Nurtitionfact.org video which credits the exact studies that were performed "Why do Asian Women Have Less Breast Cancer"

As a Chef I love Buckwheat Soba Noodles they cook in under 5 minutes, they have great texture and color to your plate. Nutritionally they are wonderful, they are vegan and made with Whole Wheat, Buckwheat Flour and Yam with 11g of protein and 3g of fiber for one 1/2 bundle portion.

I love this dish for a quick under 20 minute weeknight dinner and you can switch with your favorite sauces and vegetables to make it your own.

Ingredients:
Serves 4
For Tofu
1 package of firm tofu, drained and placed into between paper towels with something heavy on top to press out liquid. I do this for a few hours but even just 10 minutes will help remove liquid.
1/2 cup of corn starch
1 tsp of salt
2 tsp of Chinese 5-spice
2 Tablespoons of EVOO

For Stir-Fry
1 cup of sliced mushrooms
1 cup of sugar snap peas
1 cup of broccoli florets
green onion for garnish
1/4 cup of soy sauce, separated
1 tablespoon of black bean sauce
1 bunch of soba buckwheat noodles

Directions:

Slice tofu into chunks. On a plate combine corn starch, salt and Chinese 5-Spice. Toss tofu into corn starch mixture. In a large non-stick or cast-iron skillet on medium-high heat add Extra Virgin Olive Oil. Once hot sear tofu until crispy on two sides about 2 minutes per side. Place on paper towel.

Boil soba noodles as directed on package and add 2 tablespoons of soy sauce to water takes about 5 minutes to cook noodles. Drain noodles and reserve water if needed for stir fry.

In same skillet as tofu add mushrooms and saute on medium-high heat for 5 minutes add one more tablespoon of EVOO if needed. Add sugar snap peas and broccoli and saute for another 3 minutes. Add noodles, black bean sauce, remaining 2 tablespoons of soy sauce and add reserved water from noodles if needed to become saucey. Saute for an additional 2 minutes. Top with tofu and green onions and enjoy.

 

 

 

Healthy Weeknight Paella

Using turkey chorizo and lean and flavorful seafood this paella has a lighter feel and is simple and fast to prepare perfect for weeknight dinner.
Photography By: Ricardo Torres   Photo Jan 14, 8 11 54 PM

Ingredients:

2 cups of arborio rice
1 bell pepper diced
4 tomatoes diced
2 onions small dice
4 stalcks of celery small dice
1/2 lb of turkey chorizo
1 tablespoon of sweet spanish paprika
4 garlic cloves minced
Pinch of saffron
4 cups of stock
1 lb of muscles cleaned
1/2 lb of shrimp peeled and deveined
We Olive Extra Virgin Olive Oil
Salt and Pepper

Directions: 
In a large saute add olive oil and on medium heat saute turkey chorizo for 4 minutes. Add all diced vegetables besides tomoatoes and saute for 5 minutes. Add rice and and garlic and toast for 2 minutes. Add tomaotes, stock, salt, paprika and saffron cover and simmer for 12 minutes. Add muscled and cook for 4 minutes, add shrimp and cook for 3 minutes. Taste for salt and pepper. Serve with minced parsley.Photo Jan 14, 9 02 22 PM