The recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at firstname.lastname@example.org.
Crispy Tofu & Pan-Roasted 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.
Time: 45 minutes
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 below)
2 scallions, sliced
- 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.
- Mix the cornstarch and sesame seeds on a plate. Gently press the two triangular sides of each tofu slab into the mixture.
- 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.
- 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.
- Divide the tofu and broccolini onto 3 plates. Spoon over the Miso-Lemon Sauce and top with the scallions.
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
Roasted Winter Veg over 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.
Time: 45 minutes
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 below)
½ cup plain Greek yogurt (optional)
- Preheat the oven to 450°F.
- 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.
- 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.
- 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).
Spicy Herb Sauce
For a milder sauce, remove the seeds from the chile or skip it altogether.
Makes 12 Tbs.
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
Photos: Kate Sherwood/CSPI.
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