Saturday, June 29, 2013

Spicy Cilantro Garlic Lime Tofu, Mexican Rice, & Creamy Garlic Swiss Chard


Let the fiesta begin! This dinner is the perfect combination of spicy and creamy while being healthy and delicious. I am always looking for new ways to season and cook tofu. I grilled this tofu, but unfortunately was running low on propane, so it didn’t end up being crispy and charred, but the flavors were still delicious.

 

This “Mexican” rice is simple to make, with less than 5 ingredients! Of course you can always add extra vegetables (peppers, onions, corn) or meat to make it a one-dish or a skillet meal. If you have “leftover” brown rice, this is a great way to use it up!

 

Swiss chard is a powerhouse vegetable! At 35 calories a cup it contain large amounts of antioxidants, vitamins, and flavor! I typically sauté it with a dash of olive oil, some garlic, and pepper, but wanted to do something a bit more exciting. The dish has a creamy flavor and consistency while still being low in fat and calories.

 

Spicy Cilantro Garlic Lime Tofu

Makes 4 servings

 

1 package firm or extra firm tofu

2 tsp olive oil

1 tsp hot chili garlic sauce

1 tsp minced garlic

2 Tbsp lime juice

¼ cup chopped cilantro

 

Marinate tofu for at least 20 minutes. Grill or pan fry for 3-5 minutes per side.

 

Mexican Rice

Makes 4 servings

 

1 cup brown rice, dry

2 cups water

½ cup low-salt salsa (my fav= Green Mt. Gringo)

½ cup canned or fresh diced tomatoes

1 tsp garlic powder

Cayenne pepper, to taste

 

Directions:

  1. Place water and rice in a saucepan. Bring to a boil, reduce heat, cover and cook for 35-45 minutes or to desired texture.
  2. Add remaining ingredients, stir, and serve.

 

Creamy Garlic Swiss Chard

Makes 4 servings

2 tsp olive oil

1 tsp minced garlic

1 large bunch of swiss chard, sliced-stems discarded

1 Tbsp margarine

2 Tbsp flour

½ cup skim milk

Salt and pepper, to taste

 

Directions:

  1. Sauté the garlic in olive oil over medium heat, add swiss chard and cook for ~3 minutes or until soft. Set aside.
  2. Melt margarine in the pan, sprinkle flour in pan and stir. Add milk and stir, allow to simmer over medium heat for ~3 minutes or until it thickens.
  3. Add the chard into the sauce and stir. Season with salt and pepper.

 

Nutrition facts: 4 oz tofu, ¾ cup cooked rice, 1 cup swiss chard

380 calories, 12 g fat (2 g saturated), 50 g carbohydrate, 18 g protein, 5 g fiber, 360 mg sodium

 

 

 

 

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