Stir-Fry

Seitan's toothsome texture and taste make it a perfect vegetarian stir-fry ingredient that even nonvegetarians will love. Make it a meal: Serve over rice noodles to soak up the rich sauce and mix up some lightly sweetened iced green tea to drink.

4 servings, 1 1/2 cups each



Active Time: 35 minutes



Total Time: 35 minutes

Ingredients

1/2 cup dry sherry, or Shao Hsing rice wine (see Ingredient Note)

1/2 cup water

2 tablespoons brown sugar

2 tablespoons lime juice

2 tablespoons hoisin sauce

2 teaspoons cornstarch

1/4 teaspoon salt

2 tablespoons canola oil, divided

1 pound water-packed seitan, preferably chicken-style, drained, patted dry and broken into bite-size pieces (see Ingredient Note)

1/4 cup chopped unsalted peanuts

2 teaspoons minced fresh ginger

4 carrots, thinly sliced

2 bell peppers, thinly sliced

1/4 cup chopped fresh cilantro, (optional)



Preparation

Whisk sherry (or rice wine), water, brown sugar, lime juice, hoisin, cornstarch and salt in a small bowl.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add seitan; cook, stirring occasionally, until crispy, 4 to 6 minutes. Stir in the remaining 1 tablespoon oil, peanuts and ginger. Cook, stirring often, until fragrant, about 1 minute. Add carrots and bell peppers, and cook, stirring constantly, about 1 minute.

Whisk the sauce and add to the pan; stir to coat. Reduce heat to medium, cover and cook until the vegetables are crisp-tender and the sauce is thickened, 3 to 4 minutes. Stir in cilantro, if using.

Tips & Notes

Ingredient Notes: The "cooking sherry" sold in many supermarkets can be surprisingly high in sodium. We prefer dry sherry, sold with other fortified wines in your wine or liquor store.

Shao hsing (or Shaoxing) is a seasoned rice wine available in most Asian specialty markets and some larger supermarkets' Asian sections.

Seitan is processed wheat gluten that is high in protein and has a meaty texture. It can be found in health-food stores or large supermarkets near the tofu. The actual weight of the seitan in a package varies depending on whether water weight is included. Look for the "drained weight" on the label. We used two types of White Wave seitan: one has a 1-pound 2-ounce water-packed package containing "8 ounces drained" seitan and one comes in a package labeled "8 ounces" that actually contains 8 ounces of seitan.

Nutrition

Per serving: 329 calories; 12 g fat (1 g sat, 6 g mono); 0 mg cholesterol; 33 g carbohydrates; 20 g protein; 12 g fiber; 702 mg sodium; 430 mg potassium.



1 1/2 Carbohydrate Serving



Exchanges: 2 vegetable, 1 other carbohydrate, 2 very lean meat, 2 fat

Caramelized Onion Lasagna

This unusual lasagna with portobello mushrooms, sweet onions, spinach and Gorgonzola cheese has a rich, complex flavor. It's also great with goat cheese instead of Gorgonzola, if you prefer.

 

9 servings

Active Time: 1 hour 10 minutes

Total Time: 1 hour 40 minutes

Ingredients

Caramelized Onion Lasagna

• 8 ounces lasagna noodles, preferably whole-wheat

Caramelized Onion Filling

• 3 tablespoons extra-virgin olive oil
• 3 large sweet onions, thinly sliced (about 10 cups; see Kitchen Tip)
• 4 medium portobello mushroom caps, gills removed (see Kitchen Tip), diced
• 1/2 cup red wine
• 1 teaspoon salt
• Freshly ground pepper, to taste

Spinach & Cheese Filling

• 4 cups baby spinach
• 2 cups nonfat ricotta cheese
• 1/2 cup chopped fresh basil
• 1/2 teaspoon salt

White Sauce & Topping

• 2 tablespoons extra-virgin olive oil
• 3 tablespoons all-purpose flour
• 2 cups low-fat milk
• 1/2 teaspoon salt
• 2 ounces crumbled Gorgonzola cheese
• 1/3 cup chopped walnuts
• 1/4 cup chopped fresh basil

Preparation

1. Bring a large pot of water to a boil. Cook noodles until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot and cover with cool water.
2. To prepare onion filling: Meanwhile, heat 3 tablespoons oil in a large skillet over medium heat. Add onions and cook, stirring frequently, until golden brown and very soft, about 25 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes. Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
3. To prepare spinach filling: Place spinach, ricotta, basil and 1/2 teaspoon salt in a food processor and process until smooth.
4. To prepare white sauce: Heat 2 tablespoons oil in a medium saucepan over medium-high heat. Add flour and stir until bubbling, about 30 seconds. Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute. Add Gorgonzola and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
5. To assemble lasagna: Preheat oven to 375°F. Coat a 9-by-13-inch baking pan with cooking spray.
6. Drain the noodles and spread out on a kitchen towel. Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce. Spread half of the spinach filling over the noodles and top with one-third of the onion filling. Evenly spread 1/2 cup white sauce over the onions. Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce. To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top. Sprinkle with walnuts and basil.
7. Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate the caramelized onion filling (Step 2) for up to 1 day.

• Kitchen Tip: Onions contain a volatile compound called lachrymator that reacts with the fluid in your eyes and makes them water. To chop them without crying, try wearing goggles, burning a candle nearby or cutting them under cold water. To mellow the bite of a raw onion, soak it for an hour in 1 cup cold water, 1/4 cup vinegar and 1/2 teaspoon salt and then rinse thoroughly.
• Kitchen Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Remove the gills with a spoon, if desired.

Nutrition

Per serving: 345 calories; 14 g fat (3 g sat, 7 g mono); 9 mg cholesterol; 39 g carbohydrates; 16 g protein; 8 g fiber; 680 mg sodium; 514 mg potassium.

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 2 vegetable, 1 medium-fat meat, 2 fat

 

 

Watermelon Sangria

Watermelon Sangria

1 small seedless Sugar Baby watermelon, rind removed, cut into 3-inch chunks
Juice of 1 lime
Juice of 1 lemon
3 ½ cups pink wine
6 cups of natural lemonade, chilled
3 fresh oranges (washed and peeled) quartered and sliced
Ice cubes

1. Place watermelon and citrus juices in the blender and blend until smooth. Strain through mesh strainer into a large bowl.
2. Add pink wine and lemonade. Stir to combine.
3. Prepare two large pitchers by filling one-third with ice and layering the orange segments among the ice cubes. Pour sangria mixture into pitchers. Serve cold.

Apple-Walnut Oatmeal

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Details

Breakfast doesn’t have to be difficult! Try this easy and tasty oatmeal recipe submitted by Emily, a member of our Eat-Clean Diet® Community. The combination of cinnamon, apples and walnuts will be a new family favorite!

Ingredients

• ½ cup / 120 ml uncooked oats
• 1 medium apple, chopped
• 1 tsp / 5 ml cinnamon
• 1-2 Tbsp / 15 – 30 ml water
• 1 Tbsp / 15 ml chopped walnuts

Preparation

1. Prepare your oatmeal according to package instructions.
2. Place chopped apple in a bowl. Add cinnamon and lightly toss to coat.
3. Add the 1-2 Tbsp of water along with the chopped apple to a saucepan on medium heat.
4. Cook until the apple is softened.
5. Mix oatmeal, softened apple and walnuts in a bowl.
6. Serve and enjoy!

Nutritional Value for One Serving

Calories: 299
Calories from Fat: 74.7
Total Fat: 8.3 g
Saturated Fat: 1 g
Total Carbs: 27.9 g
Fiber: 10.1 g
Protein: 6.7 g
Sodium: 0 mg
Cholesterol: 0 mg

Tangy Pumpkin Seed Salad

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YIELD: 8 SERVINGS
PREPARATION TIME: 5 MINUTES
COOKING TIME: 0 MINUTES

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Details

Add some kick to your meals with this delicious side salad! The combination of lemon and Worcestershire sauce in the dressing will have your taste buds dancing while the healthy fats in this salad feed your skin to make it glow!

Ingredients

• 2 cloves garlic, minced
• ½ tsp / 2.5 ml sea salt
• 2 Tbsp / 30 ml fresh lemon juice
• 1 tsp / 5 ml Worcestershire sauce
• 1/2 cup / 120 ml best-quality olive oil
• Freshly ground black pepper to taste
• 10 cups of the lettuce of your choice
• 1/3 cup / 90 ml toasted pumpkin seeds

Preparation

1. Rinse lettuce of your choice under cold water and set aside in a bowl. 
2. In a small bowl, add minced garlic and salt.
3. Whisk lemon and Worcestershire sauce into the garlic.
4. Continue to whisk the dressing while slowly pouring the olive oil in a steady stream. Whisk until smooth. 
5. Add freshly ground black pepper to taste.
6. Add pumpkin seeds to the lettuce then pour the dressing over top.
7. Toss the lettuce to coat with dressing and serve.

Tosca's Tip

The dressing for this salad is perfect for a Clean Caesar Salad! Tear two heads of romaine lettuce into bite sized pieces, add the dressing and toss to coat, then serve with fresh parmesan cheese on top. Much healthier than a regular Caesar salad but with all of the flavor!

Nutritional Value for One Serving of Salad:

Calories: 120
Calories from Fat: 98
Total Fat: 10.9 g
Saturated Fat: 1.7 g
Total Carbs: 4.3 g
Fiber: 1.6 g
Protein: 3.86 g
Sodium: 56 mg
Cholesterol: 0 mg