Tofu in Red Curry Sauce and Light Coconut Milk

Time for some comfort Thai food on a cold day.

Ingreditents:
1 package Nasoya extra firm cubed tofu (drained)
1 can safeway light coconut milk
2 tbsp Thai kitchen red curry paste
1/2 medium yellow onion (diced)
1 cup frozen broccoli florets
2 tsp olive oil
salt and crushed red pepper to taste
cilantro and basil for garnish

Method:
1. Drain liquid from tofu package and lay the cubes out on a paper towel to slightly dry
2. Heat olive oil in a pan and when hot, saute onions.
3. When onions are translucent, add broccoli
4. Add salt and cook until broccoli is tender
5. Meanwhile, whisk 2 tbsp of Thai kitched red curry paste into 1 can of light coconut milk
6. When broccoli is semi cooked pour the coconut milk mixture into the pan and bring to a boil
7. Lower the flame, add tofu cubes, crushed red pepper, cilantro and basil and  simmer for about 5 minutes

Enjoy on hot rice or cooked cracked wheat or noodles.

Serving size: 1/3 cup. Number of servings ~6
Nutrition per serving
Calories: 113
Protein : 7gm

Scrambled Eggs in a Mug - Single Serving

I made it this morning to see if having eggs in the morning will help me with the 3 p.m. slump. However, before I took it to work , I wanted to see what they tasted like. So instead of my protein smoothie, I tried this recipe this morning for breakfast. I liked it - quick and easy and if I can get the egg mixture to work and store in the fridge, it will probably make a good 3 p.m. snack.

Ingredients:
coffee mug
non stick spray
1 egg
1 egg white (3 tbsp liquid egg whites)
1/8 cup part skim mozzarella cheese
1/8 cup baby spinach
salt and pepper to taste

Method:
1. Spray the coffee mug with the non stick spray
2. Prepare egg mixture by combining egg, egg whites, salt and pepper
3. Layer spinach at the bottom of the cup, pour egg mixture and top with cheese
4. microwave or one minute
5. remove from microwave and gently stir to mix in cooked and uncooked portions of egg and to blend spinach and cheese
6. Microwave for 1 more minute.
7. Let cool and enjoy while warm

131 calories, 15 gms of protein

Dressed Down - High Protein French Toast in Slow Cooker

I am a sucker for bread puddings and anything related to warm gooey bread. So I found this recipe on Skinny Ms. website and customized it to increase protein and reduce fat.


Ingredients

9 slices of Sara Lee 45 calorie multi grain bread
1 egg
3 egg whites
2 scoops vanilla whey protein powder (20 gms of protein per scoop) (you can use 5 table spoons of honey for a lower protein version)
3 cups of thinly diced apples - no skin (you can use any kind... I used red delicious)
1.5 cups skim milk
1 tsp lemon juice
1 tsp cinnamon divided into 1/2
1 tsp vanilla extract
Non stick cooking spray


Method:
1. Cut each bread slice into half diagonally to get 18 triangles
2. Prepare egg mixture by combining egg, egg whites, vanilla, milk, 1 scoop of protein powder 1/2 tsp cinnamon
3. Prepare apples by combining diced apples with lemon juice, 1/2 tsp cinnamon, 1 scoop of protein powder
4. Coat the inside of the slow cooker with non stick spray and assemble as follows in three layers: one layer of bread (6 triangles), one third of apple mixture). Repeat three times and then pour in the egg mixture.
5. cook on high for 2 hrs or on low for 4 hrs.
6. Add optional toppings such as maple syrup, agave or nuts as you please.

Serving size = 2 triangles or one slice of bread. Makes 9 servings.
Nutrition per serving (optional toppings will add calories - the info below is without toppings)
Calories: 134
Carbs: 21 gms
Fat: 1 gm
Protein: 11 gms
Fiber: 4 gms
Sugar: 10 gms

Dressed Down Black Bean Soup

Serving size 1 cup
Number of servings 4
Calories per serving: 150 (without toppings)
Protein per serving: 8 gm
Fiber per serving: 6 gm
Fat per serving: 2 gm

Ingredients:
1 can black beans (I used simple truth organic black beans)
2 cups fat free vegetable broth
1/2 cup water
Half of a medium yellow onion - diced
1/2 cup cherry tomatoes pureed
2 tsp olive oil
1 bay leaf
1/4 tsp ground cumin
Salt to taste
Cayenne pepper to taste
Adobo seasoning to taste
2 green onions chopped

Method:
1. Heat oil in a skillet and saute onions till translucent
2. Add salt so that onions sweat
3. Once onions are translucent, add tomato puree and saute
4. Add broth, water, beans, bay leaf, cumin, cayenne pepper, adobo seasoning and let simmer for about 5 minutes
5. Adjust salt to taste and add chopped green onion.

Serve piping hot with any of the following toppings: corn salsa, regular salsa,  shredded parmesan cheese, mexican four cheese blend or a dollop of sour cream.