Tuesday, September 28, 2010

Lemon Curry Lentils and Rice

Another lentil recipe, even simpler than my first curried lentil recipe. Lentils are a great source of protein, fiber, potassium and other vitamin and minerals. Many disabled people have swallowing or chewing problems and this dish packs great nutrition in an easy to eat package. The combination of lemon curry and grated ginger will fill your kitchen with a delightful fragrance. Makes 4 side dish servings.

½ cup brown rice, prepared per package directions.
1 cup green or red lentils
2 cups chicken broth, vegetable broth or water
¾ tsp. lemon curry (or ¾ tsp. curry and ½ tsp. grated lemon zest)
½ tsp grated fresh ginger

1. Combine lentils, broth curry and ginger in a medium saucepan with tight fitting lid. Bring to a boil, reduce heat and simmer until lentils are tender, about 20 minutes. Serve over brown rice. About 265 calories, 2 g. fat, 15 g. protein and 16 g. fiber per serving.

Wednesday, September 1, 2010

Tempeh fajitas

Tempeh is a meat substitute made from soybeans that originated in Indonesia. Unlike tofu, tempeh is made from the whole soybean and has a higher fiber. Tempeh can also be made of other grains. I must give credit to my son Jon for telling me about tempeh and how to cook it for good results. Jon made tempeh fajitas for my wife and it sounded like a good idea.

The marinade for this recipe was my own invention. The ingredients are nothing like what you would expect for fajita marinade but believe me, it works. Shoyu sauce is similar to soy sauce but it does not have any MSG in it, so it is available in organic versions. The marinade can be used for tempeh, tofu or chicken. I’ve never tried it on beef (God forbid!), but I suppose it would work. Using tempeh, this recipe tastes very close to chicken fajitas with much less fat and cholesterol.

Ingredients: (enough to fill four medium tortillas)
¼ cup ketchup
2 tbs. Shoyu sauce
1 tbs. brown sugar
2 tbs. water
A dash or more hot pepper sauce (optional)
8 oz. tempeh, sliced
1 tsp. olive oil
2 medium red and/or yellow bell peppers, julienned
1 large Vidalia onion, cut in half and sliced thin
Salt and pepper to taste

1. Combine ketchup, Shoyu, sugar, water and hot sauce in a small bowl and mix well. Combine with tempeh in a zip lock bag, coat well and refrigerate 1 to 2 hours.

2. In a large non-stick skillet sauté onions and peppers in olive oil until almost tender. Add tempeh and continue sautéing until tempeh is heated through and veggies are tender. Serve on tortillas as desired. About 185 calories, 8 g. fat, 13 g. protein and 3 g. fiber per serving.