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Tuesday · August 25

Pick tuesday dinner

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Synthetic sample mealsVegetarian recipes
nutrition shown per serving
Choose one dinner for Tuesday
Ingredients & method

For two

  • Extra-firm tofu400 g
  • Shelled edamame160 g
  • Cooked brown rice300 g
  • Red cabbage160 g
  • Carrots140 g
  • Low-sodium tamari2 tbsp
  • Fresh ginger20 g
  • Sesame oil2 tsp
  • Lime1

Method

  1. Prep the tofu and vegetables. Pat the tofu very dry and cut it into 1-inch cubes. Thinly slice the cabbage and cut the carrots into thin matchsticks. Keep the tofu separate from the vegetables.
  2. Mix and divide the sauce. Finely grate the ginger and juice the lime. Whisk the tamari, ginger, lime juice, and 1 teaspoon sesame oil. Pour half into a second bowl; one half glazes the tofu and the other dresses the vegetables.
  3. Brown and glaze the tofu. Heat the large skillet over medium-high for 2 minutes. Add the remaining 1 teaspoon sesame oil, then the tofu in one layer. Cook 8–10 minutes, turning every 2 minutes. Add the tofu half of the sauce and toss for 1 minute.
  4. Warm the rice and edamame. Put the rice, edamame, and 2 tablespoons water in the saucepan. Cover and warm over medium-low for 5–7 minutes, stirring once halfway through.
  5. Dress and build two bowls. Toss the cabbage and carrots with the reserved vegetable sauce. Divide the warm rice-edamame mixture evenly between two bowls, then add equal portions of vegetables and glazed tofu.
Ingredients & method

For two

  • Reduced-fat paneer240 g
  • Cooked green lentils260 g
  • Cooked brown basmati rice180 g
  • Cauliflower360 g
  • Nonfat Greek yogurt170 g
  • Mint15 g
  • Label-checked tikka spice blend1 tbsp
  • Olive oil2 tsp

Method

  1. Heat the oven and cut everything. Set a rack in the upper third of the oven and heat to 450°F. Cut the paneer into 1-inch cubes and the cauliflower into bite-size florets, keeping the pieces similar in size.
  2. Coat the paneer and cauliflower. In the large bowl, mix 70 g yogurt with the tikka spice and olive oil. Add the paneer and cauliflower and fold gently until every piece has a thin coating. Reserve the remaining 100 g yogurt for serving.
  3. Roast and turn. Once the oven is fully preheated, spread the coated paneer and cauliflower on the sheet pan in one layer with space between pieces. Roast 18–22 minutes, turning the pieces after 12 minutes.
  4. Warm the lentil rice. While the tray roasts, combine the cooked lentils, cooked rice, and 2 tablespoons water in the saucepan. Cover and warm over medium-low for 6–8 minutes, stirring twice so the bottom does not catch.
  5. Make the mint yogurt and plate. Finely chop the mint and stir it into the reserved 100 g yogurt. Wait until the cauliflower is tender with browned tips, the paneer has golden edges, and the lentil rice is steaming. Then divide everything evenly between two plates and spoon the mint yogurt alongside.
Ingredients & method

For two

  • Cooked black beans340 g drained
  • Corn tortillas6 small
  • Zucchini260 g
  • Label-checked red enchilada sauce240 g
  • Reduced-fat Mexican cheese120 g
  • Nonfat Greek yogurt120 g
  • Cilantro20 g
  • Lime1

Method

  1. Heat the oven and prep. Heat the oven to 400°F. Cut the zucchini into ½-inch pieces, drain the black beans, chop the cilantro, and cut the lime in half. Set out the baking dish.
  2. Cook the filling. Heat the nonstick skillet over medium-high. Add the zucchini with 2 tablespoons water and cook 5–7 minutes, stirring every minute. Stir in the beans and 120 g enchilada sauce; cook 2 minutes more.
  3. Build three even layers. Spread 30 g of the remaining sauce in the baking dish. Cover with 2 tortillas, one-third of the filling, 30 g sauce, and 40 g cheese. Repeat that exact tortilla-filling-sauce-cheese layer twice, using all 6 tortillas and finishing with cheese.
  4. Bake, then rest. Once the oven is fully preheated, bake uncovered for 18–22 minutes. Remove the dish carefully and let it stand for 5 minutes; keep it whole until the crema is ready.
  5. Mix the crema and serve. Stir the yogurt with the juice of half the lime and half the cilantro. Wait until the bake is bubbling, its cheese is melted, and it has rested for 5 minutes. Cut it down the center, place one half on each plate, then add equal spoonfuls of crema and finish with the remaining cilantro and lime wedges.