Tofu Scramble

Tofu Scramble

Prep Time: 10 min

Cook Time: 10 min

Ingredients

  • 14 ounces extra firm tofu
  • 1 cup onion, chopped
  • 1 cup bell pepper, chopped (any color)
  • 1 teaspoon oil
  • 10 ounces frozen chopped spinach, thawed/drained
  • 1 teaspoon garlic powder or 4 garlic cloves, minced
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • 1 ounce (1/4 cup) cheddar cheese

Directions

  1. Drain and press tofu to remove extra liquid.  Crumble; set aside.
  2. In a medium skillet over medium heat, sauté onion and bell pepper in oil until tender, 5-7 minutes.
  3. Add spinach, garlic, salt and pepper.  Stir to combine.
  4. Add tofu; cook and stir until heated through.  Sprinkle cheese over the top.  Serve hot.
  5. Refrigerate leftovers within 2 hours.

Notes

  • More spice?  Try cumin or chili powder.  Add other veggies.

Recipe and Photo Source: https://foodhero.org/recipes/tofu-scramble

French Toast

French Toast

Prep Time: 5 min

Cook Time: 5 min

Ingredients

  • eggs
  • 1/2 cup low-fat or non-fat milk
  • 1/4 teaspoon cinnamon or nutmeg
  • 1/2 teaspoon vanilla
  • 4 slices whole-wheat bread
  • powdered sugar (optional)

Directions

  1. Wash hands with soap and water.
  2. In a flat-bottom bowl or casserole dish, beat together the eggs, milk, spice and vanilla, if desired.
  3. Lightly grease a skillet and place it on medium heat.
  4. Dip both sides of the bread in the egg and milk mixture. Cook in the skillet about 2 minutes on each side or until brown and cooked through.
  5. Move the pieces from the pan to plates and dust with powdered sugar, if desired. 
  6. Refrigerate leftovers within 2 hours.

Notes

  • Works best when bread is somewhat dry rather than fresh.
  • Poke a few holes in the bread to absorb more egg mixture.
  • Try topped with Any Berry Sauce or Microwave Applesauce.

Photo and Recipe Source: https://www.foodhero.org/recipes/french-toast

Parmesan Roasted Potatoes

Parmesan Roasted Potatoes

Prep time: 10 min

Cook time: 30 min

Ingredients

  • 3 cups potatoes cut in 1-inch pieces
  • 2 teaspoons oil
  • ¼ teaspoon each salt and pepper
  • ½ cup of parmesan cheese, shredded or grated

Directions

  1. Preheat oven to 400 degrees.
  2. In a large bowl, toss potatoes with oil, salt and pepper.
  3. Place potatoes in a single layer on a large baking sheet.
  4. Roast 25 minutes; sprinkle with cheese; roast 5 to 10 minutes more. Serve warm.
  5. Refrigerate leftovers within 2 hours.

Notes

  • Try other types of cheese or a blend!

Recipe and Photo Source: https://foodhero.org/recipes/parmesan-roasted-potatoes

No Yeast Pizza Crust

No Yeast Pizza Crust

Prep Time: 15 min

Cook Time: 20 min

Ingredients

  • 1 ⅓ cups all-purpose flour (try half whole-wheat flour)
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • ½ cup nonfat or 1% milk
  • 2 Tablespoons vegetable oil

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 400 degrees F.
  3. Mix flour, baking powder and salt in a bowl. Stir in milk and oil until a soft dough forms.
  4. Turn dough onto a clean, lightly floured surface and knead 6 to 8 times.  Dough should feel soft but smooth; not sticky. Shape dough into a ball. Turn the bowl upside down over the dough. Let sit for 10 minutes.
  5. On a baking sheet, roll or press dough into a 12-inch circle. Bake crust for 8 minutes.
  6. Remove from oven and add your choice of sauce and toppings.
  7. Return to oven and bake until light golden brown, 12 to 20 minutes. Serve hot.
  8. Refrigerate leftovers within 2 hours.

Photo and Recipe Source: https://www.foodhero.org/recipes/no-yeast-pizza-crust

Mo (moo) Indonesian Stir-Fry

Mo (moo) Indonesian Stir-Fry

Prep Time: 10 min

Cook Time: 30 min

Ingredients

  • 4 cups water
  • 2 packages (3 ounces each) ramen-style noodles
  • 2 boneless, skinless chicken breasts, cut in thin strips
  • ¼ cup peanut butter
  • 2 tablespoons soy sauce
  • ½ cup water
  • 1 tablespoon vegetable oil
  • 1 teaspoon red pepper flakes
  • 1 teaspoon finely chopped fresh ginger (or 1/2 teaspoon ground ginger)
  • carrots, thinly sliced (about 2 cups)
  • ½ large head cabbage, thinly sliced (about 6 cups)
  • ¼ cup green onions, thinly sliced

Directions

  1. Bring 4 cups water to boil in a 2 to 3 quart saucepan. Add noodles, cover, and remove from heat (do not add flavor packets). Wait one minute, drain noodles and set aside.
  2. In a small saucepan, combine peanut butter, soy sauce, and 1/2 cup water. Heat over low heat, stirring until smooth. Remove from heat.
  3. Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink when cut, about 3 to 5 minutes.
  4. Add red pepper, ginger, and carrots and cook for 2 to 3 minutes. Add cabbage and cook 3 to 4 minutes or until cabbage is crisp-tender.
  5. Stir in green onions, cooked noodles and peanut sauce. Toss and serve immediately.
  6. Refrigerate leftovers within 2 hours.

Notes

  • To avoid peanuts or peanut butter, try this stir fry with sunflower seeds or sunflower seed butter.

Photo and Recipe Source: https://www.foodhero.org/recipes/mo-moo-indonesian-stir-fry

Three Sisters Soup

Three Sisters Soup

Ingredients

  • 1 1⁄2 Tablespoons vegetable oil
  • 3⁄4 cup diced carrot
  • 1 cup chopped onion
  • 1 teaspoon garlic powder or 4 cloves garlic, minced
  • 2 cups diced summer or winter squash (fresh or frozen)
  • 1 1⁄2 cups corn (fresh or frozen) or a 15-oz can (drained and rinsed)
  • 1 1⁄2 cups cooked beans (any type) or a 15-oz can (drained and rinsed)
  • 1 can (15 ounces) diced tomatoes or 2 cups diced fresh
  • 3 1⁄2 cups low sodium broth (any type)
  • 1 teaspoon cumin
  • 1⁄4 teaspoon pepper

Directions

1. Wash hands with soap and water.

2. Heat oil in a large pan on medium heat. Add carrot and onion and saute until onions have begun to turn slightly brown, about 8 to 10 minutes.

3. Add garlic, squash and corn and continue to stir for another 3 to 4 minutes.

4. Add beans, tomatoes, broth, cumin and pepper.

5. Allow soup to come to a boil and then turn heat down to a simmer until all vegetables are tender to taste (15 to 30 minutes, depending on the vegetables used).

6. Refrigerate leftovers within 2 hours.

Notes

  • Try This: Change the vegetables and beans based on what you have on hand. Instead of cumin, try 2 to 3 teaspoons of Italian seasoning or 1 Tablespoon of curry powder.

Thanks to the Food Hero Indigenous Peoples work group for this recipe.

Recipe and Photo Source: https://foodhero.org/recipes/three-sisters-soup