Healthy Eating

Tofu and Vegetable Salad

2006-07-25T14:49:00.000-05:00

1 medium tomato, blanched, peeled, and seeded
1 tablespoon rice vinegar
1 1/2 teaspoons peanut or vegetable oil
1 teaspoon each reduced-sodium soy sauce and honey
1/2 teaspoon Chinese sesame oil
6 ounces firm-style tofu, cut into cubes
1 cup each sliced seeded pared cucumbers and julienne-cut (matchstick pieces) carrots
1/2 cup each julienne-cut (matchstick pieces) red bell pepper, sliced mushrooms, sliced scallions (green onions), and bean sprouts

**Tofu takes on the flavor of the food around it. Combined with soy sauce, honey, Chinese sesame oil, and fresh vegetables, it becomes a tasty treat.

1. In a blender combine tomato, vinegar, peanut oil, soy sauce, honey, and Chinese sesame oil and process until smooth.

2. In a large mixing bowl combine remaining ingredients; add tomato mixture and toss to coat.

3. cover and refrigerate until chilled, at least 30 minutes, or overnight. Toss again before serving.

Approximate Total Time: 15 Minutes (does not include chilling time)
Makes 2 Servings

Per serving: 246 calories; 17 g protein; 12 g fat; 23 g carbohydrate; 227 mg calcium; 146 mg sodium; 0 mg cholesterol; 4 g dietary fiber (this figure does not include tofu; nutrition analysis not available)

Southwest Scallops and Pasta

2006-07-25T14:33:00.000-05:00

1/4 cup each sliced scallions (green onions), diced green bell pepper, and diced red bell pepper
2 teaspoons olive or vegetable oil
1/2 small jalapeno pepper, seeded and minced
1 small garlic clove, minced
5 ounces bay or sea scallops (cut into quarters)
1/2 cup frozen whole- kernel corn
1 cup cooked thin spaghetti
2 tablespoons chopped cilantro (Chinese parsley) or Italian (flat-leaf) parsley
2 tablespoons lime juice (no sugar added)
Dash hot sauce (optional)

1. In 1-quart microwavable casserole combine scallions, bell peppers, oil, jalapeno pepper, and garlic and stir to coat with oil. Microwave on High (100%) for 2 minutes, stirring once halfway through cooking, until bell peppers are tender-crisp.

2. Add scallops and corn and stir to combine; microwave on Medium (50%) for 4 minutes, stirring once every 1 1/2 minutes.

3. Add remaining ingredients and stir to combine. Cover and microwave on Medium for 1 minute, stirring once halfway through cooking. Let stand for 1 minute until scallops are opaque and cooking is completed.

Approximate Total Time: 20 Minutes
Makes 2 Servings

Per serving: 252 calories; 17 g protein; 6 g fat; 34 g carbohydrate; 38 mg calcium; 120 mg sodium; 23 mg cholesterol; 3 g dietary fiber

2006-07-24T07:30:00.000-05:00

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