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A Printer-Friendly Version of These Recipes The Healthy Cook Two recipes that let roasted vegetables shine Crispy Tofu & Pan-Roasted SERVES 3 Broccolini with Miso-Lemon Sauce No need to turn on the oven for roasted flavor. Lightly steam the broccolini, then sear it in a hot pan. If you prefer a milder scallion flavor, toss the scallions into the pan with the tofu for the last minute of cooking. 1 14 oz. package firm or extra-firm tofu 2 Tbs. cornstarch 2 Tbs. sesame seeds 2 Tbs. + 1 Tbs. peanut oil 2 bunches broccolini (or 2 large broccoli crowns, cut into wedges) Miso-Lemon Sauce (recipe on the next page) 2 scallions, sliced 1. Cut the tofu into 20 triangular slabs. Place the slabs on a folded clean kitchen towel or paper towel and top with another towel. Gently press with your hands and let drain for 10 minutes. 2. Mix the cornstarch and sesame seeds on a plate. Gently press the two triangular sides of each tofu slab into the mixture. 3. In a large nonstick pan, heat 2 Tbs. oil over medium heat until shimmering. Sauté the tofu until browned, 3–5 minutes on each of the triangular sides. Remove and keep warm. 4. In the same pan, add the remaining 1 Tbs. oil and increase the heat to high. Add the broccolini and 2 Tbs. water. Cover with a lid that fits inside the pan. Cook until the water has evaporated and the broccolini is bright green and starts to char in spots, 2–3 minutes. 5. Divide the tofu and broccolini onto 3 plates. Spoon over the Miso-Lemon Sauce and top with the scallions. Continued... NutritionAction.com® © Copyright 2021 — NutritionAction.com — All rights reserved. Use of any content without prior permission is strictly prohibited. The Healthy Cook Miso-Lemon Sauce MAKES 9 TBS. 2½ Tbs. white miso paste 1 Tbs. tahini or peanut butter 1 Tbs. fresh lemon juice, more to taste 2 tsp. finely grated or minced ginger 1 tsp. reduced-sodium soy sauce ½ tsp. toasted sesame oil In a medium bowl, whisk all the ingredients together with 3 Tbs. water. PER SERVING (2 cups tofu and broccolini + 3 Tbs. sauce): calories 420 | total fat 27 g | sat fat 4 g | carbs 27 g | fiber 9 g total sugar 6 g | added sugar 0 g | protein 22 g | sodium 570 mg NutritionAction.com® © Copyright 2021 — NutritionAction.com — All rights reserved. Use of any content without prior permission is strictly prohibited. The Healthy Cook Roasted Winter Veg over SERVES 4 Lentils with Spicy Herb Sauce To pan-roast the winter vegetables instead of roasting them in the oven, use the second set of instructions in step 3. 1 cup black or French green lentils, rinsed and picked over 1 bay leaf 1 clove garlic 3 cups chopped butternut squash or sweet potato 1 red or white onion, cut into wedges with the root intact 2 small turnips, cut into wedges, or 1 bunch radishes, halved 2 Tbs. extra-virgin olive oil ¼ tsp. kosher salt Spicy Herb Sauce (recipe on the next page) ½ cup plain Greek yogurt (optional) 1. Preheat the oven to 450°F. 2. In a medium pot over high heat, bring 3 cups water to a boil. Add the lentils, bay leaf, and garlic. Reduce the heat and simmer until the lentils are tender but not falling apart, 15–25 minutes. Drain and discard the garlic and bay leaf. 3. To roast the vegetables in the oven: On a sheet pan, toss the butternut, onion, and turnips with the oil. Roast until tender and lightly browned, 15–20 minutes. Season with the salt. Or, pan-roast the vegetables: In a large sauté pan over high heat, heat the oil until shimmering. Add the butternut, onion, and turnips with ¼ cup water. Cover and steam until the vegetables start to soften, 2–3 minutes. Remove the cover and let any remaining water boil off. Reduce the heat to medium-high and let the vegetables brown, turning occasionally, until tender, 3–5 minutes. Season with the salt. 4. Toss the lentils with ¼ cup of the Spicy Herb Sauce. Top with the roasted vegetables. Spoon the remaining sauce over the vegetables and top with a dollop of yogurt (if using). Continued... NutritionAction.com® © Copyright 2021 — NutritionAction.com — All rights reserved. Use of any content without prior permission is strictly prohibited. The Healthy Cook Spicy Herb Sauce MAKES 12 TBS. For a milder sauce, remove the seeds from the chile or skip it altogether. 1 bunch cilantro, chopped ½ cup loosely packed flat-leaf parsley leaves and tender stems ¼ tsp. dried oregano or thyme 1 small green or red chile pepper, chopped (optional) 2 Tbs. red wine vinegar ½ tsp. kosher salt ¼ tsp. freshly ground black pepper ¼ cup extra-virgin olive oil In a blender or food processor, blend all the ingredients together. PER SERVING (2½ cups + 3 Tbs. sauce + 2 Tbs. yogurt, if using): calories 480 | total fat 23 g | sat fat 3.5 g | carbs 56 g | fiber 11 g total sugar 10 g | added sugar 0 g | protein 18 g | sodium 470 mg NutritionAction.com® © Copyright 2021 — NutritionAction.com — All rights reserved. Use of any content without prior permission is strictly prohibited..
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