LOW-
CALORIE
DINNER
weeknight
wellness
LOW-
CALORIE
DINNER
SPICY TOFU AND GREEN BEAN STIR-FRY
ACTIVE: 40 min l TOTAL: 40 min l SERVES: 4
1 cup jasmine rice
1 14- to 16-ounce block extra-firm tofu, drained
1 pound trimmed green beans
2 tablespoons Sriracha,
plus more for serving
4 teaspoons soy sauce
2 teaspoons sugar
2 teaspoons fish sauce
3 tablespoons vegetable oil
1 small red onion, sliced
2 cloves garlic, finely chopped
½ cup torn fresh basil, plus small leaves for topping
¼ cup salted roasted peanuts, roughly chopped
- Cook the rice as the label directs. Set aside and keep warm.
- Meanwhile, cut the tofu into 24 pieces and gently press
between paper towels to remove the excess liquid; set aside
5 minutes to drain. Put the green beans in a large microwave-safe
bowl with 1 tablespoon water. Cover and microwave until bright
green and crisp-tender, about 5 minutes. Let cool slightly, then
drain. Combine the Sriracha, soy sauce, sugar, fish sauce and
1 tablespoon water in a small bowl; stir to combine.
- Heat 1 tablespoon vegetable oil in a large nonstick skillet over
medium-high heat. Add the tofu in a single layer and cook, turning
occasionally, until browned and slightly crisp, 8 to 10 minutes.
Remove to a plate. Heat the remaining 2 tablespoons vegetable oil
in the skillet over high heat. Add the red onion and cook, stirring,
until tender, 2 to 3 minutes. Add the green beans and cook,
stirring once or twice, until lightly charred, 3 to 5 minutes.
Stir in the garlic and cook until softened, about 30 seconds.
Return the tofu to the skillet along with the Sriracha mixture
and cook, stirring, until well coated, about 30 more seconds.
Remove from the heat and stir in the torn basil.
- Divide the rice among plates and top with the stir-fry. Top
with the peanuts, a few small basil leaves and more Sriracha.
Per serving: Calories 470; Fat 20 g (Saturated 2 g); Cholesterol 0 mg;
Sodium 675 mg; Carbohydrate 54 g; Fiber 6 g; Sugars 9 g; Protein 19 g
To make
this dinner
fully vegetarian,
replace the
fish sauce with
1 teaspoon
soy sauce.
STEAK WITH RED PEPPER SALSA
AND ROASTED CAULIFLOWER
ACTIVE: 40 min l TOTAL: 40 min l SERVES: 4
1 head cauliflower (about 2½ pounds)
5 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
1¼ pounds flank steak
½ teaspoon paprika
¼ teaspoon granulated garlic
1 small stalk celery
1 tablespoon red wine vinegar
Heaping ½ cup roasted red pepper strips
¼ cup pitted manzanilla olives
½ cup fresh parsley
- Place a rimmed baking sheet in the oven and preheat to 450 ̊.
Cut the cauliflower in half through the core, place cut-side down
and slice through the stem into long, ¾-inch-thick florets. Gently
toss the cauliflower and any leaves with 2 tablespoons olive oil in
a large bowl; season with salt and pepper. Spread out on the hot
baking sheet and roast until browned and tender, about 30 minutes.
- Meanwhile, evenly pound the flank steak with the textured side
of a meat mallet until ½ inch thick. Halve the steak crosswise and
lengthwise; rub with salt and pepper, the paprika and granulated
garlic. Let sit at room temperature 10 minutes.
- Thinly slice the celery and toss with the vinegar in a medium
bowl; let sit 5 minutes. Chop the roasted red peppers, olives and
parsley and add to the celery along with 2 tablespoons olive oil,
2 pinches of salt and a few grinds of pepper; toss.
- Heat the remaining 1 tablespoon olive oil in a large nonstick
skillet over medium-high heat. Add the steak and cook until
browned, 3 to 4 minutes per side for medium rare. Transfer the
steak to a cutting board and let rest 5 minutes, then slice against
the grain.
- Divide the steak and cauliflower among plates. Spoon the
red pepper salsa on top.
Per serving: Calories 450; Fat 27 g (Saturated 7 g); Cholesterol 86 mg;
Sodium 790 mg; Carbohydrate 17 g; Fiber 7 g; Sugars 5 g; Protein 34 g
88 FOOD NETWORK MAGAZINE ●NOVEMBER 2019