Meal Plan: Tofu Fried Rice, Watercress Salad and Berry Crumble


THIS IS IT! The culmination of our 5 part series with the host of PBS’ “Christina Cooks.” And now we get to the tasty stuff… a complete meal plan for a vegetarian feast that you can prepare for yourself, family and friends…

Tofu Fried Rice
Makes 3-4 servings

Avocado or olive oil
2 cloves fresh garlic, minced
½ yellow onion, cut into thin half moons
Soy sauce
1 stalk celery, cut into thin diagonal slices
1 medium carrot, cut into thin julienne pieces
12 snow peas, thinly sliced on the diagonal
½ block extra firm tofu, cut into small cubes*
1 cup cooked brown rice
2 green onions, thinly sliced on the diagonal
Juice of ¼ fresh lemon

Place oil, garlic and onion in a skillet or wok over medium heat. When the onion begins to sizzle, add a splash of soy sauce and sauté onions until just tender, about 2 minutes. Add celery, a splash of soy sauce and sauté for 1 minute. Add carrot and snow peas, a splash of soy sauce and sauté for 1 minute. Stir in tofu and season lightly with soy sauce. Spread cooked rice over vegetables evenly. Season lightly with soy sauce and add ¼ cup water to the skillet. Cover, reduce heat to low and cook for 5 minutes or until liquid is absorbed. Stir in green onion and lemon juice and serve.

*You may use seasoned baked tofu, sold in many markets to bring more intense flavor to this dish or to infuse the dish with a flavor your family likes: Indian, Barbecue, Italian, Thai, etc.

Note: You may use packaged, frozen, pre-cut veggies for this recipe to save time and work. The mixture of vegetables can be varied.

Crisp Watercress Salad
Makes 2-3 servings

¼ cup extra virgin olive oil
½ teaspoon sea salt
¼ teaspoon cracked black pepper
2 teaspoons fresh lemon juice
1 bunch watercress, rinsed well, hand shredded into bite size pieces
2 tangerines, peeled, sectioned
½ cup almonds
½ cup raisins (organic if possible)

Combine dressing ingredients in the bottom of your salad bowl. Add watercress, tangerines, almonds and raisins and toss to coat ingredients with dressing.

*You may use pear or apple slices, unsweetened dried cranberries, hazelnuts, walnuts or pine nuts. You can change the salad completely by adding cherry tomatoes and cucumbers or olives and leaving out the fruit.

Berry Crumble
Makes 4 individual crumbles

Crumble topping
½ cup almond meal (purchased or whole almonds ground in a food processor)
2 teaspoons avocado oil
1/3 cup brown rice syrup

2 cups mixed fruit, fresh or frozen berries, chopped apples, pears, peaches or plums
2 teaspoons arrowroot flour
2 tablespoons brown rice syrup
Grated zest of 1 organic lemon

Preheat oven to 350o and lightly oil 4 3-inch ramekins. Place them on a baking sheet.
Combine the topping ingredients, mixing by hand to create the texture of wet sand. Set aside.
Mix fruit with arrowroot, rice syrup and lemon zest, tossing gently to coat the fruit. Spoon fruit evenly into 4 ramekins. Sprinkle topping over each ramekin covering completely and evenly.
Bake for 20-25 minutes, until the fruit is bubbling and the topping is browned.

How To Put It All Together…
Preheat your oven.

While the oven preheats, pull together the ingredients for the Berry Crumbles. Prep the Crumbles and put them in the oven.

Wash your vegetables for the Fried Rice. Place the skillet on the stove with the oil in it. Mince your garlic; slice the onion and throw them in the pan. Turn on the heat and go back to your prep while the onions heat up. Continue prepping the veggies and adding them in the order in the recipe. Add the tofu, the rice, the water, cover and cook as per the recipe.

While the rice cooks, rinse and dry the watercress. Set aside and make the dressing in the salad bowl. Prepare the rest of the ingredients for the salad and combine.

Pull the Crumbles out of the oven and dinner should be ready to serve…in about thirty minutes.

Christina Pirello, MFN, CCN is a bright, free spirited, vivacious redhead who is one of America’s preeminent authorities on natural and whole foods with a radiant personality that only serves to make her message more powerful. She’s made it her purpose in life to show Americans that they can look their best and feel great too, by learning to eat natural, organic food. Learn more at her website and blog.
Mike StaibMeal Plan: Tofu Fried Rice, Watercress Salad and Berry Crumble
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Firecracker Wings – Guy Fieri Sneak Peek!

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We are pleased to offer this sneek peek recipe from Guy Fieri’s new cookbook “GUY FIERI FOOD.” Enjoy!!!

Firecracker Wings
Serves 4

I gotta tell ya, I used to think that wings had to be fried. (Probably because most grilled wings are burned and chewy and lack flavor.) So I set out to make some that will rock ’n’ roll without getting fried.

5 pounds chicken wings
6 cups water
1⁄4 cup kosher salt
1⁄3 cup chili- garlic sauce
1 cup honey
2 tablespoons soy sauce
1⁄2 cup Sweet Soy Sauce (find in Asian markets)
3 tablespoons sriracha sauce
1⁄4 cup apple cider vinegar
1⁄4 cup minced ginger
1 teaspoon ground sea salt
1 tablespoon freshly cracked black pepper
1 teaspoon sesame seeds, toasted*
1 tablespoon minced green onions

*To toast the sesame seeds, just put them over low heat in a dry skillet and watch them carefully!

1. Cut the wings apart at the joints and discard the tips. In a large glass bowl, combine the water, kosher salt, ¼ cup of the chili- garlic sauce, and ¼ cup of the honey. Stir until the salt is dissolved. Add the wings and refrigerate for 30 minutes or up to 4 hours.

2. To make the basting and dipping sauce, in a small bowl, combine the remaining chili- garlic sauce, the soy sauce, sweet soy sauce, sriracha, the remaining honey, vinegar, and ginger and mix well. Set aside half of the sauce for serving in order to avoid contamination.

3. Preheat a grill to medium- high. Drain the wings and season them with sea salt and pepper. Grill the wings until golden, 15 to 20 minutes, turning as needed. When the wings reach the right color, continue cooking over indirect heat until they’re at the desired doneness, then baste them with the sauce, turning as needed until the wings are glossy and well coated. Garnish the wings with the sesame seeds and green onion and serve with the reserved dipping sauce.

Mike StaibFirecracker Wings – Guy Fieri Sneak Peek!
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Cast Iron Skillet Pork & Potato Nachos

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We welcome Chef Rob VanVoorhis from “All Smoked Up BBQ & Catering” to our blog, with his tasty and hearty recipe for Cast Iron Skillet Pork & Potato Nachos…

Prep your salsa, onions, potatoes & pork the day ahead…
Salsa Ingredients:
8 ripe roma tomatoes, chopped
1/2 red onion, chopped
2 jalapeno, minced
12 cilantro sprigs, chopped
6 garlic cloves, minced
Juice of 2 lime
1/3 cup olive oil
3/4 teaspoon salt

Directions: In a mixing bowl, combine all ingredients together. Toss thoroughly. Let stand refrigerated overnight.

Potatoes: Bake 4 large russet potatoes & refrigerate after cooking. Once cool, peel & cube

Pork: Braise 4 lb. of cubed boneless pork shoulder (butt) until fork tender then refrigerate. Once cool, shred with a fork and season with salt & pepper to taste.

Onions & Peppers: Sweat 2 large sweet onions and 4 large frying peppers, refrigerate after cooking.

Method and additional ingredients on day 2: In a 12” cast iron skillet or large baking dish, layer the following ingredients in this order:
Onions & peppers
Sliced jalapeno peppers
Sweet roasted red pepper strips
drizzle with sour cream & your favorite BBQ sauce
Shredded pepper-jack cheese

Oven at 350F (heat through time approximately 1 hr)

Make three layers, do not add the last layer of cheese until you have an internal temperature of 160F. Then remove the dish from the oven, add the cheese, a few jalapeno slices and return to the oven.

Remove from the oven when you have an internal temperature of 165F, drizzle the top of the dish with sour cream and then sprinkle some chopped cilantro & small diced roasted red pepper for additional garnish.

Spoon & serve!

Chef Rob VanVoorhis is a graduate of The Culinary Institute of America and yes, he loves & uses ErgoChef Knives! All Smoked Up specializes in On-Location Catering throughout New England and the Tri-States. They do everything from tailgate parties and backyard BBQ’s to outdoor tented weddings – Pig roasts, clambakes & seafood boils all in a relaxed atmosphere, served with a touch of elegance. Find out more at their website & blog.
Mike StaibCast Iron Skillet Pork & Potato Nachos
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