Tofu fo' you?

I'm not a vegetarian or anything but I do believe in lean protein and tofu is a great way of getting it. Now I know what you're thinking, "tofu? ew." but don't be so quick to judge, i made two great dinners this week that were satisfying and under 350 calories!

Cravin' some Qdoba? Here's a MUCH better way to get that fix without all the cals and cheese....

On a nonstick skillet throw on extra firm tofu, diced onions, canned corn, and canned beans, as much or as little as you want, and cook on medium heat. Drizzle vinegar (don't be stingy, feel free to put a lot), salt, pepper, garlic salt, and a pinch (or two or three!) of cayenne pepper, ginger, and cinnamon to taste. Cook for 6-9 minutes until mixed and hot and you're ready to put it on a whole wheat tortilla! Put a lettuce leaf in the middle for crunch then add the tofu mixture. On top of that I put tomato and avocado and rolled it all up into a delicious burrito. Arriba.

Curry out the winter cold with spicy chicken!

Being stuck inside with a awful cold while a blizzard bangs on the windows can be miserable, but a warm, juicy chicken with some couscous can turn the whole night around.  I read that spicy foods can help clear my stuffed up sinuses, so I seasoned up a chicken breast with some curry, cayenne pepper and chili powder, and popped it in the oven for a quick and healthy post-workout meal.  Here's the recipe if your nose needs some clearing up too (or if you just like a little heat!).

Curried Chicken (with couscous and sauteed spinach)
chicken breast
1 1/2 tbsp garlic powder                      1 1/2 tsp lemon juice
1 tbsp curry powder                             2 tbsp chicken broth
1 tbsp onion powder                            2 1/2 tsp vegetable (or canola) oil
1/2 tsp cayenne pepper                      
1/2 tsp chili powder
1/2 tsp sage
1/2 tsp each salt & pepper
pinch of ginger

Couscous:
1 cup plain couscous
same spices but reduce by half.
1 1/4 cup water
2 1/2 tsp lemon juice
2 1/2 tsp butter (or oil if you don't want butter in your diet)
OPTIONAL: I love dried cranberries and silvered almonds, but feel free to experiment with any dried fruits and nuts!
(note: all of my spices are guesstimates--I tend to taste as I go and you should too! The measurements here are mainly for ratio; feel free to add less or more depending on your personal preference)

Preheat oven to 350.  Mix together dry spices, then add liquids so rub becomes a paste.  Spread over chicken and place in lightly greased baking dish.  TIP: cover top half of chicken with rub, then cover dish with aluminum foil (shiny side down) and spread rest of rub on the foil so chicken sits on top of it.  This way the chicken is spiced on both sides and you don't have to grease the foil.  Makes clean up super easy too!
Bake chicken about 25 minutes.  When chicken has about 7 minutes left, bring the water, lemon juice, and butter for the couscous to boil in saucepan, while mixing the couscous with the spices.  Add couscous to the liquid, reduce to simmer for 3 minutes.  Lightly fluff with fork, and add in optionals.  While couscous is cooking, heat up small skillet with some olive oil on medium-high, then add spinach leaves and stir often until withered (only a minute or two), then lightly sprinkle with salt.
Enjoy, and feel a little less stuffy!


And here's the article about natural decongestants, in case spicy foods aren't your thing:

http://www.livestrong.com/article/162177-alternative-decongestants/

More to come soon!

With lots of love from the kitchen,
Big Ma