Tag Archives: tofu shirataki noodles

Meatless Taco Casserole

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Well here I am again. It has been quite a while since I last posted. But it took getting sick and staying home ‘resting’ to get back into my blog. I have missed it so much! I’ve missed all of you readers as well! Sorry for the long delay in coming back. I promise to do better!

Well a few weeks ago I bought a bag of Morningstar Farms Meal Starters. I got the Grillers Recipe Crumbles. I had heard so much about this stuff and after having had a bad experience or two with ‘Boca burgers’ in the past I was leery but I thought I would give them a try. I am so glad I did! Wow, I was completely surprised at how good this stuff was when mixed with other ingredients!  It’s 100% vegetarian, has 75% less fat than ground beef and is only 80 calories per serving (about 2/3 cup)! Even my husband liked it! I had first made it in chili (didn’t take pics of course) and then tried it in a taco casserole. It was so delicious! And filling! I also added my fave Shirataki Tofu Noodles as well, which gave me more fiber! I only used 2 cups of the stuff in the recipe and it really goes a long way. So if you were considering trying this, go ahead, you’ll be pleasantly surprised. Don’t get me wrong, I will always love my ground beef as well, but this is a nice alternative!

INGREDIENTS:

2 cups Morningstar Farms Meal Starters Grillers Recipe Crumbles

½ large onion, chopped

4 cloves garlic, chopped

1-2 tablespoons taco seasoning (I used my recipe)

 1 can (15 oz) fire-roasted tomatoes

1 package Shirataki Tofu Noodles (fettuccine style)

2 tablespoons olive oil

1 cup shredded cheddar cheese

sour cream

DIRECTIONS:

1. Prepare tofu noodles as directed on package, set aside.

2. In large skillet add and heat olive oil. Add the onions and garlic and sauté till soft, about 5 minutes.

3. Add the “Crumbles” to the pan and mix well, cooking and stirring till heated through. Add the taco seasoning and mix well.

4. Add the can of tomatoes and mix well. Heat through.

5. Add the tofu shirataki noodles and mix well. Divide the cheese in half and add ½ cup into the skillet. Mix well.

6. Pour mixture into any shaped casserole dish and top with remaining cheddar cheese.

7. Bake at 350ºF for about 15-20 minutes, until cheese is bubbling. Serve hot!

Add sour cream to top if desired.

Makes 2-4 servings

Fast & Easy Taco Bake & A New Venture!

Hi everyone!

Just a quick side note. I am now writing food articles/recipes for www.examiner.com. I am in the West Palm Beach, FL edition under food and drink. I have only written one article so far so keep checking back or subscribe. Some of it will be the same as the blog but I am going to include past stuff as well as new. I am actually getting paid to do this, and while I won’t be quitting my job just yet, it will give me good experience. So check it out! My first article is at http://www.examiner.com/american-food-in-west-palm-beach/cooking-with-quinoa.

If you want to become a writer as well, click on this link. Referral Program Or when signing up put my name, Andrea Genua in as a referral! Thanks!

Now on to the recipe!

As usual when I get home from work these days it’s a scramble to get dinner ready. Sure it would be easier if I planned it out on the weekends but what fun is that? Since I no longer work at home the weekends are full of laundry, food shopping and errands. So cooking ahead of time never enters my mind. So last night when I got home I had defrosted nothing, of course. I heard someone earlier in the day talking about tacos and that sounded good! But I didn’t want to deal with the extra calories of the taco shells. So I defrosted some beef in the microwave and made this recipe instead. Instead of shells I put in a package of the tofu shirataki noodles. Never missed the shells! We pretty much finished the entire dish so I guess it was a hit! Easy and pretty fast considering I had nothing ready.

Ready for the oven!

 

 

INGREDIENTS:

1 pound lean ground beef

3/4 cup chopped onion

1 tablespoon chopped or minced garlic

3 tablespoons taco seasoning

1 can (approx. 15 oz) diced or chopped tomatoes with garlic/onion flavor

1 package Tofu Shirataki noodles, prepared according to package and cut into smaller pieces

1 cup 2% or fat-free shredded sharp cheddar cheese

light or fat-free sour cream

hot sauce as needed

Ready to eat, all bubbly and yummy!

 

 

DIRECTIONS:

1. Prepare noodles according to package directions and set aside.
2. Brown the ground beef and drain.
3. Add the onions and garlic, mix well and cook on medium-low heat for about 5 minutes. Stir occasionally.
4. Add the taco seasoning, mix well. Add the tomatoes, mix well and cook on medium heat for about 10 minutes, stirring every so often.
5. Add the noodles. Pour mixture into a round or square casserole dish and stir in ½ cup of the cheddar cheese. Top with remaining cheese.
6. Bake at 350º F for about 15-20 minutes, until cheese is bubbling.

Yum!

Serve hot! Add a dollop of sour cream if desired. Hot sauce can be added as needed.

Makes 4 servings

Back of the Fridge Chicken Soup

Ever have one of those days when you just want to clean everything out of your fridge but you can’t throw it away because it’s still ok to eat? I did that last week. I had a bunch of little containers with leftover veggies, leftover rotisserie chicken from the supermarket and a freezer full of turkey stock I made from the my Thanksgiving in July dinner. You can use whatever you have left in your fridge or freezer and it will be delicious! I had some frozen mushrooms also that I threw in. It was very tasty! We actually had it two nights in a row.

INGREDIENTS:

4 cups chicken or turkey broth or stock

1 8oz. package Tofu Shirataki Noodles, prepared according to package

4 cups mixed veggies of your choice (I used a mix of frozen chopped spinach, broccoli rabe w/chicken sausage, mushrooms, peas, green beans, onion and garlic), chopped into bite sized pieces

1-2 cups chopped leftover chicken, whatever you have is good

1 15-16oz. can cannellini beans drained and rinsed.

½ cup chopped parsley

2-3 tablespoons olive oil

DIRECTIONS:

1. Saute the chopped onion and garlic in the olive oil. When soft pour in broth and rest of the ingredients except for the beans, parsley and noodles.

2. Bring to a boil and then lower heat and simmer for about 15-20 minutes until everything is heated through.

3. Add the beans and noodles and continue to cook for another 5 minutes or so until the beans are heated through. Add the parsley and serve.

4. Serve with parmesan cheese if you like!

Makes 4-6 servings.

Chicken Penne a la Vodka (minus the vodka)

Yes, Penne a la vodka with no vodka. I was inspired by chef Rocco DiSpirito with this recipe. It was his originally and I made it my own. He didn’t have chicken in his recipe. He uses whole-wheat pasta and I used my favorite Tofu Shirataki Noodles. Usually this recipe is loaded with heavy cream and vodka, making it very high in calories. This tasted just as good and you will never miss the vodka or cream. Honest! It is much lower in fat and since I have added chicken to mine it’s got more protein. I also added a little more marinara sauce than the recipe calls for so mine is a little more red than normal. Also I used 16 ounces (2 packages) of the Shirataki Noodles, next time I will use only 8 ounces (1 package) Mangia!

INGREDIENTS:

1 pound boneless chicken breast cut into 1-2″ strips or pieces

2-3 tablespoons olive oil

2-3 cloves garlic, chopped

12 ounces whole-wheat penne pasta (or 1 package Tofu Shirataki Noodles)

2½ cups low-fat, sugar-free marinara sauce (or your favorite light sauce)

¼ teaspoon red pepper flakes

7.1 ounce container 2% fat Greek-style yogurt (or any container close to that amount)

1 cup chopped fresh basil

salt and pepper to taste

6 tablespoons grated Parmesan cheese

DIRECTIONS:

1. In a large saucepan sauté the garlic in the oil. When the garlic is lightly browned add the chicken and cook till browned. Remove chicken from pan and set aside.

2. If using whole wheat pasta  bring a large pot of salted water to a boil. Add the pasta and cook according to package directions, about 9 minutes. If you are using the Shirataki Noodles follow package directions.

3. Meanwhile, in a large, nonstick sauté pan over medium heat, combine the marinara sauce and red pepper flakes and bring to a simmer. Cook, stirring occasionally, for about 5 minutes or until it is reduced and slightly thickened.

4. Remove the marinara from the heat. In a small bowl, stir about ½ cup of the marinara into the Greek yogurt until it is smooth, to temper it, then whisk the yogurt mixture back into the marinara in the sauté pan.

5. Drain the pasta and add it to the pan, tossing to coat. (or add the Shirataki noodles) Add the chicken and toss to mix. Add the basil and season with salt and pepper, if necessary. Sprinkle with Parmesan cheese.

Serves 6

Stroganoff Genua Style

I know I have already posted a beef stroganoff recipe but this is a different version of that recipe. Most stroganoff uses stew meat and heavy cream and noodles. Not this recipe. In my version I substitute lean ground beef for the stew meat, fat-free half and half instead of cream and my favorite low-calorie noodle, Tofu Shirataki Noodles! It sort of looks like hamburger helper but tastes so much better. It is easy and doesn’t take a very long time to cook. I’m always looking for ground beef recipes other than meatloaf and chili and I found one.

INGREDIENTS:

1 pound ground beef

1 medium onion, chopped

2-3 cloves garlic, chopped

1 -15 ounce can cream of mushroom soup (or fat-free)

1 package Tofu Shirataki Noodles (Fettucine style) (prepare as package directs)

2 French Onion Laughing Cow Light cheese wedges, cut up

¼ cup light or fat-free sour cream

¼-½ cup fat-free half and half, use as needed to thin the sauce a little.

3 tablespoons olive oil

1 teaspoon dried basil

1 teaspoon dried oregano

1 tablespoon dried parsley

salt and pepper to taste


DIRECTIONS:

1. In a large saucepan sauté the onions in olive oil till they start to soften. Add the garlic and continue to sauté till light brown. Remove onions and garlic from pan and set aside.

2. Add ground beef to same pan and cook until brown. Drain off excess fat. Return the onion and garlic to pan as well as the basil, oregano, and parsley. Stir thoroughly.

3. Stir in cream of mushroom soup and the Laughing Cow cheese. Stir till the cheese is melted.

4. Add the sour cream and stir till mixed in. Add ¼ cup of the half and half. If needed add more of the half and half until sauce is thinned a little. It shouldn’t be too thick.

5. Add the prepared noodles and stir in thoroughly. Add salt and pepper to taste.

Serves 2-4

Zucchini Pancakes Lite

This is an easy, healthy and light side dish or meatless entrée for the hot summer. I really like zucchini pancakes but they are usually full of fillers and other things that boost the calories and fat. This recipe uses my newest favorite food item, House Tofu Shirataki Noodles and egg substitute. The Tofu Shirataki Noodles are great. I will not lie and say they taste just like regular pasta, they don’t. But they are very good in their own right. Their benefits are:

  • LOW CARB – only 3g of carbs per serving
  • LOW CALORIE – 20 calories per 4 oz serving
  • NO CHOLESTEROL
  • NO SUGAR
  • GLUTEN-FREE
  • DAIRY-FREE
  • CONTAINS 10% CALCIUM
  • VEGAN
  • GUILT-FREE

They can be found in the organic section of the produce department in most supermarkets and come in a pouch with water. They must be kept refrigerated and not frozen. They come in Fettuccine, Angel Hair and Spaghetti shapes. I always have at least 2 bags on hand in my refrigerator.  Even my husband likes them! I adapted this recipe to make it lower in calories and fat but if you do not like egg substitutes please use 2 eggs in its place.

INGREDIENTS:


1 -8 ounce package House Tofu Shirataki Noodles (Spaghetti Shape)

½ cup egg substitute (or 2 large eggs)

½ cup biscuit mix (your choice)

½ teaspoon salt

¼ teaspoon pepper

1/3 cup scallions, chopped

2 cups zucchini, shredded

2 tablespoons butter or olive oil

DIRECTIONS:

1. Prepare noodles according to package directions. Cut into 2-3″ lengths.

2. Combine eggs, biscuit mix and seasoning in a bowl. Stir in the noodles, scallions and zucchini.

3. Heat a flat skillet over medium heat and add 1 tablespoon butter. When it’s hot, scoop 1/3 cup of the mixture at a time onto the skillet, like making pancakes.

4. Cook until the bottom is golden brown. Flip and cook the other side until golden brown.

5. When finished place on a platter and keep warm. Make remaining pancakes until finished.

Makes about six 4″ pancakes.

Each pancake has about 95 calories and 5 grams of fat. With the regular eggs it will be about 110 calories and 7 grams of fat.

You can also add a little soy sauce to the finished pancakes for some added flavor.

Slow Cooker Beef Stroganoff (Light Version)

I really love beef stroganoff but with all the fat calories in the sour cream and other rich ingredients I never make it anymore. Till now that is. This recipe uses a slow cooker or crock pot. Most of us have one somewhere in our cabinets so take it out and get ready to make this simple dish. I used to use our crock pot to heat wine for my mulled wine recipe in the fall. No more! Now I use it all the time. I even went out and bought a brand new one! I have an old one from my first bridal shower way back when and it still works but I wanted a more up-to-date model.

Serve this dish with no-yolk noodles or my favorite Shirataki Tofu Noodles keeping it low cal! This recipe calls for fat-free sour cream and 98% fat-free soup, but you can substitute the lightversions for it as well, adding a bit more fat to the recipe but it’s still lower calorie.

INGREDIENTS:

1½ lbs. lean beef stewing meat, trimmed of fat, cut into bite size pieces

1 onion, chopped

2 cloves garlic, chopped (use 1 clove if you don’t want too much garlic)

1 teaspoon salt

¼ teaspoon black pepper

1 pound fresh mushrooms (small white or baby bellas are a good choice), sliced or chopped

10¾ oz. can 98% fat-free cream of mushroom soup

1 cup water

1 cup fat-free sour cream

DIRECTIONS:

1. Combine all ingredients except for the sour cream into the slow cooker. Best size slow cooker for this is 4-quart but any size is ok.

2. Cook on low for 6-8 hours.

3. Stir in sour cream.

4. Cook on high for a few minutes more to heat the sour cream. Serve!

Makes 6 servings

Per serving (if made as shown above): 240 calories; 7 grams fat, 15 grams carbohydrates, 800mg sodium, 1 gram fiber, 6 grams sugar, 27 grams protein, 75mg cholesterol.

If calculating points the each serving is 5 points, without the noodles.

Leaner, Meaner Shrimp Scampi

One of my all time favorite shrimp dishes is Shrimp Scampi. I love the butter, the oil, the garlic and of course, the shrimp! I am actually going to make this recipe tonight. I found it today in my email from Hungry Girl. Who is Hungry Girl? I am sure some of you have heard of her lately or seen her on TV. She’s on Rachael Ray quite a bit as well as all the talk shows. She shows us a healthier way to eat all of our favorite dishes. I have to say that I use quite a lot of her recipes and love them all. I have all her cookbooks, there are three. One of the newest ingredients for me that she uses as a noodle/pasta substitute is “House Food Tofu Shirataki Noodle Substitute”. I  can hear some of you groaning…Tofu?? Yes, tofu. It’s not a horrible thing. Really!! When you prepare these noodles with sauces they are delicious. No they do not taste like real pasta, but they are still fantastic. Loaded with soy protein and fiber! GOOD!!! They come in pouches covered in water in the organic section of the produce department. I buy them all the time and use in casseroles, for fettuccine alfredo and a ton of other dishes. Today’s recipe calls for the Fettuccine style noodles. They come in spaghetti style and angel hair style as well. Don’t get me wrong, I LOVE my regular pasta but living with a carbophobe makes me nuts so I have to make substitutions.

(Check http://www.house-foods.com/Tofu/tofu_shirataki.aspx for recipes and information) So tonight’s recipe is courtesy of Hungry Girl Lisa Lillien. I will take a picture and post it afterwards but for now I am including a picture of hers.

One more thing on this recipe that I really like. The shrimp calls for the tails removed! Hooray! This is one of my pet peeves. Why must the tails be left on with almost all shrimp dishes? Besides that it looks nice? Really? Is that the only reason?  I hate having to make a mess attempting to remove these tails while I am eating. Especially in a restaurant! Come on, cook without the tails! You’re not going to eat them anyway so why leave them on? Okay I feel better now!

INGREDIENTS:

1 small lemon

2 packages House Foods Tofu Shirataki Fettuccine Shaped Noodle Substitute

¼ cup chopped onion

1 teaspoon chopped garlic (I will add more garlic as we are LOVE garlic)

8 oz. raw shrimp, peeled, tails removed, deveined

1 plum tomato, chopped

1 tablespoons light whipped butter or light buttery spread (I use I Can’t Believe It’s Not Butter w/Olive Oil)

2 teaspoons grated Parmesan cheese

Optional: Salt, pepper, crushed red pepper, chopped parsley, fresh basil

DIRECTIONS:

1. Cut lemon in half, and squeeze the juice from one half into a small dish; remove any seeds, and set aside. Cut the other half into wedges, and set those aside as well.

2. Use a strainer to rinse and drain shirataki noodles well. Pat dry. In a microwave-safe bowl, microwave for 1 minute. Drain excess liquid. Dry as thoroughly as possible, using paper towels. Cut noodles up a bit, using kitchen shears if you have them. Set aside. (The noodles are very long so this is why you need to cut them up a little)

3. Bring a skillet sprayed with non-stick spray (butter flavored if you have it) to medium heat. Add onion and garlic, and cook until softened, 2-3 minutes.

4. Add shrimp and tomato. Stirring occasionally, cook until shrimp are opaque, about 2 minutes. Add lemon juice and continue to cook and stir for 1 minute.

5. Raise heat to medium high, add shirataki noodles, and mix well. Continue to cook for 1-2 minutes, until entire dish is hot and shrimp cooked through. Add butter and stir.

6. Plate (or bowl) your scampi and top each serving with 1 teaspoon Parmesan topping. Garnish with lemon wedges and, if you like, season to taste with optional ingredients. Enjoy!

Makes 2 servings

Serving Size: ½ of recipe (about 1¾ cups)

POINTS® value: 5 (for all you WW fans)

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