Seared Tofu with Asian Sweet Sauce

I have to confess a small secret.  I'm not a huge fan of tofu.  Nevertheless, I know the health benefits, and I do need this healthy protein as part of my diet.  So, when I eat tofu, it better be delicious!  That said, here is what I came up with for my tofu.  You want to make this! 

I used a rub on the tofu and then pan-seared it until crisp.  No joke, it tastes like chicken!   The sweet and sour sauce is so delectable, I drizzled it over my bok choy as well.   Speaking of bok choy, this is one vegetable you must try:

** Bok Choy, also referred to as white cabbage, is very popular in Asian cooking.  You've probably eaten it many times and didn't even know it.  It is low-fat, low-cal, and low-carb.  It is high in vitamin-A, vitamin-C, beta-carotene, calcium and dietary fiber.  Some of the vitamins found in this super vegetable are also powerful antioxidants, including folic acid and beta-carotene, which helps reduce the risk of certain cancers and cataracts.  I prefer baby bok choy.

What you need:
4 oz. of organic, extra firm tofu
1 T. safflower oil
1 T. sesame oil

Rub:
1/4 tsp. garlic powder
1/4 tsp. sweet paprika
1/4 tsp. ground ginger
1/4 tsp. fine sea salt
pepper

Asian Sweet Sauce:
2 T reduced sodium soy sauce
2 T pure maple syrup
1 T olive oil
2 tsp. rice vinegar (or white wine vinegar)
1 tsp. lemon juice
1/2 tsp. hot sauce (I used Sriracha)
1/4 tsp. ground ginger

Directions:
In a small bowl, whisk up ingredients for the Asian sweet sauce (taste as you go) and set aside.  Next, in a ramekin, mix up spices for rub.  With a paper towel, gently squeeze out some liquid from tofu, and make 4, 1/4 inch slices.  Rub spices on both sides of tofu slices.  Heat both oils in a frying pan on medium high heat.  Sear tofu about 5 minutes on each side until crisp.  Steam bok choy for 3-4 minutes.  Drizzle sauce over veggies and use as a dip for tofu.  Garnish with toasted sesame seeds.  SO Good!  Enjoy!

This recipe shared on Amee's Savory Dish. Check it out!
Fit and Fabulous Fridays

Fried Onion Rings-Only Baked

Don't you love onion rings?! I love to have my friends order them when we are eating out, then I 'taste' a few. But let's face it~the fried grease is clogging our arteries, mine included.  Have you heard the saying "anything in moderation is fine?"  Well here is a new saying I keep thinking about: "moderation kills."  All that means is you may be eating so many unhealthy things in "moderation" that it all adds up to, NOT GOOD!  Here is a simple way to make "fried" onion rings a healthful way, and you can eat more for less calories.  If you steer away from white flour, casein, and too much oil, you're on the right track.  Recipe adapted from Skinny Bitch:

You will need three bowls for dipping, plus:

1 sweet yellow onion, cut into 1/4" slices, for about 20 good rings
1/2 cup soy or rice flour (you could use whole wheat, but then you'll have a "wheaty" taste)
1/4 cup yellow corn meal (for the crunch part)
1/4 cup bread crumbs
1/2 cup of soy or rice milk
1/2 teas. sea salt
pepper to taste
canola or coconut oil (these two oils are best for heating at high temps)

Preheat oven to 450F. Oil cookie sheet with canola or coconut oil and set aside.  Even if it is a seasoned pan, grease it anyway~it will help crisp up the rings. In one bowl, mix in the bread crumbs, cornmeal, salt.  The next bowl, flour.  The third bowl, soy milk.  Then, dredge onion rings one or two at a time in milk, then flour, milk again, last bread crumb mixture.  Shake off and set on pan.  Bake for 18 minutes and serve with organic ketchup.  Did I eat the whole batch?  Duh.

"Fried" Zucchini

One of my favorites since I was a kid.  I had to find a healthier way to make this bar-food munchie.  The zucchini is baked instead of fried and less oil is used.  It works best if you have some kind of spritz bottle for spraying the oil.  Start with 3 zucchinis, slice in half, and then quarter each half.  Then you will need two bowls, one for the dry ingredients and one for the wet.  Last, you will need a cookie sheet.  I have a stone, which I think works best.  And here is a final tip:  take these babies out of the oven pronto and eat immediately!  They continue to cook when out of the oven.  Enjoy with a cold one, and you'll feel like you're at your favorite pub (only without so much fat and salt) Yay!

First bowl:
3/4 cup whole wheat pastry flour
2 Tablespoons of yellow corn meal
1/2 teaspoon sea salt
pepper

Second bowl:
1 egg white and 2 Tablespoons of water, whisked

Spray baking sheet with canola oil and preheat oven to 475°

Dip zucchini in egg white, then dredge in flour mixture, tap off excess

Arrange on baking sheet, not touching

Spray all exposed sides with canola oil

Bake for 7 minutes, then turn and bake for 5 more.  (If you are using a stone, you don't have to turn them)

Only bake for 12 minutes total.  Do not over bake.  Serve hot with my Ranch Dressing.