A Tasty & Economical Dinner:  DICED ASIAN TOFU WITH PARSLEY AND A VEGETABLE MEDLEY OF CROWDER PEAS – YELLOW CORN – BROCCOLI FLORETS – CARROT PENNIES IN HOISIN – BROTH SAUCE ATOP JASMINE RICE

The next best thing to a stir – fry. . .

For 2:

–diced tofu (one 3-inch by 2-inch square, cut up)

–crowder peas (one-half cup, canned)

–yellow corn (one-half cup, frozen)

–broccoli florets (frozen, half a dozen florets)

–carrot pennies (one-half can, drained)

–hoisin sauce (one-quarter cup)

–chicken broth (non-fat, low sodium, one-half cup)

–salt and pepper

–extra virgin olive oil

–parsley (dried, 1 tablespoon)

1 – Dice the tofu after draining.  Place in a large, covered baking dish.

2 – Add the vegetables of your choice (the title gives what I used), one-half cup each.

4 – In a cup, place the hoisin sauce.  Slowly add chicken broth to the hoisin sauce, stirring briskly.

3 – Season the tofu and vegetables with salt, pepper, and extra virgin olive oil.  Add the hoisin/chicken broth sauce.  Fold the ingredients together gently.

4 – Sprinkle parsley on top.

5 – Microwave on high for 10 minutes.

6 – Serve the tofu and vegetables hot, atop jasmine rice.

–recipe original.

MEDITERRANEAN VEGETABLE MEDLEY BASIL WITH GREEN BEANS – ZUCCHINI – FRESH TOMATO – GREEN ONIONS – RED POTATOES

For 4:

–basil (1 tablespoon, divided, dried, bottled)

–green beans (frozen, 1 cup, loosely packed)

–zucchini (1, sliced on the diagonal)

–tomato (medium, fresh, chopped)

–green onions (3 stalks, chopped, fresh)

–red potatoes (2, medium, cut into bite-sized pieces)

–salt and pepper

–extra virgin olive oil

1 – Place the bite-sized potatoes in a covered baking dish with one-half cup water.  Season with salt, pepper, and olive oil.  Microwave on high for 5 minutes.

2 – While the potatoes are cooking, slice the zucchini, and chop the tomato and green onions.  When potatoes have cooked for 5 minutes, place green beans on top, following by zucchini, tomato, and green onions (in this order).  Sprinkle the basil on top of the vegetables.  Season with salt, pepper, and olive oil.

3 – Microwave the vegetables for 9 minutes on high.

4 – Serve the vegetables hot, with chicken or seafood.

–vegetable medley adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

 

HERBED CHICKEN / VEGGIE CASSEROLE

4 chicken tenderloins or chicken breast strips

Parsley, thyme, oregano (fresh if possible)

Salt and pepper

Bread crumbs (fine)

Chicken broth, low sodium, non-fat

Vegetable medley (frozen)

Onion – one-half, chopped

Bacon bits, artificial (soy)

Cornbread stuffing (pre-packaged)

 

1 – Lay out the tenderloins/breast strips in a microwaveable dish with cover. Sprinkle to taste with parsley, thyme, oregano, salt, pepper. Add small amount of chicken broth. Lightly cover the whole with cornbread stuffing. Drizzle with very small amount of olive oil. Set aside.

2 – Make a vegetable casserole in two layers. Cover bottom of dish in one-half vegetable medley. Add half the chopped onion. Sprinkle with artificial bacon bits (soy bacon bits). Cover lightly with fine breadcrumbs. Then add another layer of vegetables, onion, bacon bits, breadcrumbs. Cover the whole with a light layer of cornbread stuffing. Season from the top with olive oil.

3 – Cook the vegetable casserole for five minutes on high in the microwave. Remove and keep covered.

4 – Cook the chicken for five minutes on high.

5 – Serve immediately.

 

–inspired by ad for Swanson chicken broth.