bbqspicetofu

Barbecue Spice-Rubbed Tofu

Tofu: you either love it or hate it. And if the latter applies to you and you’re a meat lover who just doesn’t “get” tofu, then this is the perfect recipe to convert you. And if you haven’t been won over by this protein-rich food for any other reason, we think you may just change your mind after you give this recipe a whirl. It is safe to say that when tofu meets a Memphis-style barbeque spice rub, it’s a match made in heaven. This tofu has the same flavors of your favorite ribs, without the high amount of saturated fat (and the toll on your arteries). Meat lovers, rejoice! Preparing tofu with a slew of spices means that it will be anything-but-bland. Plus, cooking with spices means you can save on calories without sacrificing flavor. You’re welcome, waistline.

bbqspicetofu

This tofu is perfect to make when you are short on time. It only takes a few minutes to throw together the spice rub and cook up the tofu. Easy, peasy! Tofu is totally versatile, too. Toss it into a salad, throw it in a veggie stir-fry, or even eat it by itself! If you are bored with chicken or fish as your go-to protein, tofu is the answer to your protein prayers. Since tofu is made from soy beans, it is a complete protein with all the essential amino acids, meaning it is a tasty and heart-healthy stand-in for meat. Whether you are vegetarian or the biggest carnivore, tofu deserves a place on the plate!

 

Serves 2

 

Ingredients:

1, 14-oz block of light firm tofu

¼ tsp allspice

¼ tsp black pepper

¼ tsp chili powder

¼ tsp coriander

¼ tsp cumim

¼ tsp dried oregano

¼ tsp dried thyme

¼ tsp dry mustard

¼ tsp garlic powder

¼ tsp paprika

¼ tsp salt

Oil in an oil mister for pan

Barbecue_Spiced_Tofu_collage_writing

Directions:

  1. Create the spice rub by combining all ingredients but oil and tofu.
  2. Press the tofu between paper towels to remove most of the excess water.
  3. Cut the tofu into approximately 1-inch cubes and toss gently in the spice rub, coating all sides.
  4. In a sauté pan, mist oil to prevent sticking. Cook the tofu in batches to avoid overcrowding in the pan. Cook tofu for about a minute on one side, then flip over and cook for another minute, until the tofu is heated through.

 

Nutrition Facts per Serving:

 

140 Calories  4g carbs 14 protein   8 g fat     290 mg sodium 2 g fiber

Barbecue Spice-Rubbed Tofu
 
Prep time

Cook time

Total time

 

Author:

Ingredients
  • 1, 14-oz block of light firm tofu
  • ¼ tsp allspice
  • ¼ tsp black pepper
  • ¼ tsp chili powder
  • ¼ tsp coriander
  • ¼ tsp cumim
  • ¼ tsp dried oregano
  • ¼ tsp dried thyme
  • ¼ tsp dry mustard
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • ¼ tsp salt
  • Oil in an oil mister for pan

Instructions
  1. Create the spice rub by combining all ingredients but oil and tofu.
  2. Press the tofu between paper towels to remove most of the excess water.
  3. Cut the tofu into approximately 1-inch cubes and toss gently in the spice rub, coating all sides.
  4. In a sauté pan, mist oil to prevent sticking. Cook the tofu in batches to avoid overcrowding in the pan. Cook tofu for about a minute on one side, then flip over and cook for another minute, until the tofu is heated through.

Nutrition Information
Serving size: ½ recipe Calories: 140 Fat: 8 g Carbohydrates: 4 g Sodium: 290 mg Fiber: 2 g Protein: 14 g

 

Baked cinnamon apple oatmeal

Baked Cinnamon Apple Oatmeal

Are you tired of the run of the mill oatmeal? Then we have great news! We’ve created a whole new way for you to eat oatmeal. No more stovetop oatmeal splatter, this recipe calls for your oven. Imagine a layer of apple topped with oatmeal that smells and taste like apple pie, but that is healthy enough to eat for breakfast! We present to you, Baked Cinnamon Apple Oatmeal. One serving of this deliciousness is only 198 calories. This recipe freezes well so you can save some for later…well that is if you have leftovers. :)

Baked cinnamon apple oatmeal

Baked Cinnamon Apple Oatmeal

 

This oatmeal not only tastes like dessert, but is satiating and satisfying and a great way to start your morning with fiber to keep you full and to help to extend the energy boost of the meal. Serve with a 1/2 cup of non fat Greek yogurt for added protein.

Serves 8

Ingredients:

Apple Layer:

2 medium apples (any apple variety is fine, we use Fuji)

1 Tbsp fresh squeezed lemon juice

1 Tbsp cornstarch

 

Oatmeal layer:

 

2 large eggs (we use Eggland’s Best because they are the only egg with special nutrients like 4 X the vitamin D compared to other eggs and double the omega 3s. Plus, they have 25% less saturated fat than other eggs)

1 ½ cup unsweetened cinnamon applesauce

1 tsp pure vanilla extract

1 tsp Himalayan sea salt

1 tsp baking powder

1 tsp cinnamon

3 tbsp brown sugar

½ cup 0% plain Greek yogurt

1 ½ cups low fat milk

2 ½ cups old-fashioned rolled oats

 

Instructions:

Preheat oven to 375 degrees. Lightly oil an 8×8 square baking dish by spritzing it with oil in a spray canister.

Wash and cut apples into cubes and place into a medium sized bowl. Add the rest of the ingredients for the apple layer. Stir until apples are evenly coated then place them evenly in the baking dish.

In a large bowl whisk together the first 8 ingredients of the oatmeal layer. Add the milk and whisk to combine. Add the oats and stir to combine. Pour the oatmeal mixture evenly over the apples.

Bake in the oven for 45 minutes, until the top is golden brown and a toothpick inserted into the center comes out clean.

 

Nutrition Facts Per Serving:
Calories: 198, Total Fat 3 g, Cholesterol 49 mg, sodium 297 mg, Total Carbs 35 g, Protein 8 g,
Fiber 4 g

When served with ½ cup 0% plain Greek Yogurt on top a serving of this scrumptious breakfast has: 263 calories and 19.5 grams protein, Enjoy!

 

The Nutrition Twins work with Eggland’s Best to help people to make healthy nutrition choices

Baked Cinnamon Apple Oatmeal
 
This oatmeal not only tastes like dessert, but is satiating and satisfying and a great way to start your morning with fiber to keep you full and to help to extend the energy boost of the meal. Serve with a ½ cup of non fat Greek yogurt for added protein.
Author:
Serves: 8

Ingredients
  • Apple Layer:
  • 2 medium apples (any apple variety is fine, we use Fuji)
  • 1 Tbsp fresh squeezed lemon juice
  • 1 Tbsp cornstarch
  • Oatmeal layer:
  • 2 large eggs (we use Eggland’s Best because they are the only egg with special nutrients like 4 X the vitamin D compared to other eggs and double the omega 3s. Plus, they have 25% less saturated fat than other eggs)
  • 1 ½ cup unsweetened cinnamon applesauce
  • 1 tsp pure vanilla extract
  • 1 tsp Himalayan sea salt
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 3 tbsp brown sugar
  • ½ cup 0% plain Greek yogurt
  • 1 ½ cups low fat milk
  • 2 ½ cups old-fashioned rolled oats

Instructions
  1. Preheat oven to 375 degrees. Lightly oil an 8×8 square baking dish by spritzing it with oil in a spray canister.
  2. Wash and cut apples into cubes and place into as medium sized bowl. Add the rest of the ingredients for the apple layer. Stir until apples are evenly coated then place them evenly in the baking dish.
  3. In a large bowl whisk together the first 8 ingredients of the oatmeal layer. Add the milk and whisk to combine. Add the oats and stir to combine. Pour the oatmeal mixture evenly over the apples.
  4. Bake in the oven for 45 minutes, until the top is golden brown and a toothpick inserted into the center comes out clean.

Notes
When served with ½ cup 0% plain Greek Yogurt on top a serving of this scrumptious breakfast has: 263 calories and 19.5 grams protein, Enjoy!

Nutrition Information
Calories: 198 Fat: 3 g Carbohydrates: 35 g Sodium: 297 mg Fiber: 4 g Protein: 8 g Cholesterol: 49 mg

 

lettucecups

Mediterranean Lettuce Cups

If you’ve ever had a nice, crunchy lettuce cup, then you likely love it like we do! Whether you’ve had one before or not, you’ll love this one—it puts a new spin on an old favorite, by taking a trip to the Mediterranean! These low calorie cups are anything but bland, and they are fun to make. These cups are crisp, refreshing and creamy all at once. Sprinkle on some feta cheese, and lettuce cups just got elevated to a whole new level. At a restaurant lettuce cups can have upwards of 1000 mg of sodium in a serving! These lettuce cups clock in at a fifth of that, so you won’t be feeling puffy when you are eating your lettuce cups on the Grecian coast. What else makes these your not-so-average lettuce cup?

lettucecups

 

Hydrating cucumber and tomato help to flush away bloat and restore normal fluid balance with their high potassium and water content. They also fill you up while still being low in calories. Not to mention, tomatoes are a great source of lycopene, which fights the free radicals that cause cellular damage. Talk about a one, two punch!

 

Avocado lends a creamy texture and a whole slew of benefits. This fruit is a source of monounsaturated fat which has been shown to lower “bad” cholesterol and protects against heart disease. Avos are also a good source of fiber, which keeps you fuller longer, and helps keep your gut healthy and regular. (This means less bloating and discomfort). Flat tummy, here we come!

 

These lettuce cups make an impressive appetizer for parties, or you can eat them instead of a salad with lunch or dinner. No matter when or where you eat them (they are portable little cups, after all), there is no denying you will feel like you are dining somewhere far off in the Mediterranean. Dinner can’t come soon enough!

Mediterranean_Lettuce_Cup_collage_writing

Mediterranean Lettuce Cups

 

Serves 4 (makes 12 lettuce cups)

 

Ingredients:

1 head of butter lettuce

1 cucumber

1 pint cherry tomatoes

1 avocado

4 Tbs hummus

4 Tbs crumbled feta cheese

Parsley, for garnish

 

Directions:

  1. After washing all produce, chop cucumber into bite-sized chunks.
  2. Slice tomatoes in half, and dice avocado.
  3. Take a leaf of butter lettuce, and spread a teaspoon of hummus onto the center of the leaf.
  4. Add cucumber, tomato, and avocado to the lettuce cup.
  5. Sprinkle a teaspoon of feta cheese over the lettuce cup. Add chopped parsley to garnish. Bon Appetit!

 

Nutrition per serving (3 lettuce cups)

 

132 Calories  11 g carbs      5 g protein     9 g fat      5 g fiber    7 g sugar

197 mg sodium

Mediterranean Lettuce Cups
 
Prep time

Total time

 

Author:
Serves: 12 cups

Ingredients
  • 1 head of butter lettuce
  • 1 cucumber
  • 1 pint cherry tomatoes
  • 1 avocado
  • 4 Tbs hummus
  • 4 Tbs crumbled feta cheese
  • Parsley, for garnish

Instructions
  1. After washing all produce, chop cucumber into bite-sized chunks.
  2. Slice tomatoes in half, and dice avocado.
  3. Take a leaf of butter lettuce, and spread a teaspoon of hummus onto the center of the leaf.
  4. Add cucumber, tomato, and avocado to the lettuce cup.
  5. Sprinkle a teaspoon of feta cheese over the lettuce cup. Add chopped parsley to garnish. Bon Appetit!

Nutrition Information
Serving size: 3 cups Calories: 132 Fat: 9 g Carbohydrates: 11 g Sugar: 7 g Sodium: 197 mg Fiber: 5 g Protein: 5 g

 

skinnymuffincollage

Skinny Banana Bread Muffins

In honor of National Banana Bread Day, it’s only fitting to celebrate with some delicious banana bread muffins.

 skinnymuffincollage

Pssst…guess what? It can be our secret—but they’re totally healthy. For only 96 calories per muffin, you can enjoy this foodie holiday and still feel good in your skinny jeans. These muffins stay moist and indulgent-tasting without the addition of any fat or oil. Simple, healthy swaps of applesauce and Greek yogurt do the trick! And what about the perfect balance of sweetness? Surprise- no sugar is added to these scrumptious muffins. The right amount of sweetness comes from just- ripened bananas. Forget white flour, too. These muffins are made with whole wheat flour and oats, so you get more nutritional bang for your buck! These are muffins you just can’t find in the bakery case at the local coffee shop (and you wouldn’t want to—those are typically loaded with fat, sugar, and calories). Whip these muffins up, and you will be wishing every day was Banana Bread day!

 

 

 

Skinny Banana Bread Muffins

Makes 12 muffins

 

Ingredients:

1 cup whole wheat flour

1/2 cup oats

1 egg

2 bananas

1/2 cup unsweetened applesauce

3/4 cup plain, non-fat Greek yogurt

1/4 cup unsweetened almond milk

1/2 tsp cinamon

1 tsp baking powder

 

Directions:

  1. Preheat oven to 375 degrees.
  2. Mix all of the dry ingredients together in a large bowl.
  3. In a separate bowl, beat the egg, and add the wet ingredients.
  4. Combine wet and dry ingredients until well incorporated.
  5. Mash the bananas until smooth, with some small chunks remaining.
  6. Fold the bananas into the muffin batter.
  7. Place batter into lined muffin tin, filling each muffin liner about 2/3rds
  8. Bake for 20 minutes, or until a toothpick comes out clean.

 

 

 

Nutrition facts per muffin:

96 Calories     17 g carbs      4.6 g protein  .7 g fat                 3.5 g sugar            2.6 g fiber

Skinny Banana Bread Muffins
 
Prep time

Cook time

Total time

 

Author:
Serves: 12 muffins

Ingredients
  • 1 cup whole wheat flour
  • ½ cup oats
  • 1 egg
  • 2 bananas
  • ½ cup unsweetened applesauce
  • ¾ cup plain, non-fat Greek yogurt
  • ¼ cup unsweetened almond milk
  • ½ tsp cinamon
  • 1 tsp baking powder

Instructions
  1. Preheat oven to 375 degrees.
  2. Mix all of the dry ingredients together in a large bowl.
  3. In a separate bowl, beat the egg, and add the wet ingredients.
  4. Combine wet and dry ingredients until well incorporated.
  5. Mash the bananas until smooth, with some small chunks remaining.
  6. Fold the bananas into the muffin batter.
  7. Place batter into lined muffin tin, filling each muffin liner about ⅔rds full.
  8. Bake for 20 minutes, or until a toothpick comes out clean.

Nutrition Information
Serving size: 1 mufiin Calories: 96 Fat: 0.7 g Carbohydrates: 17 g Sugar: 3.5 g Fiber: 2.6 g Protein: 4.6 g

 

 

Yogurt Paprika Chicken

Yogurt Paprika Chicken

By now you probably know that we love flavorful food that tantalizes our taste buds, but also is healthy and packed with nutrients.

Yogurt_Paprika_Chicken_collage_writing-1

This week we’re bringing back our Culinary Corner….Hello, paprika!

Paprika is a sweet red pepper that gets its’ deep red color from carotenoids. So it’s a powerhouse when it comes to eye health thanks to its’ lutein and zeaxanthin which prevents the suns’ harmful rays from damaging your eyes. Packed with vitamin A it also helps with night vision. Plus, it’s a good source of iron and vitamin E. Vitamin E is a superstar when it comes to mopping up damaging free radicals from our bodies.

So if you want to get a little paprika in your life, try this delicious chicken!

 

Yogurt-Paprika Chicken

Yogurt Paprika Chicken

SERVES: 4

 

Ingredients

3/4 cup plain Greek yogurt

3/4 tablespoon minced ginger

1 tablespoon sweet paprika

1 teaspoon ground cumin

1 large clove garlic, minced

2 tablespoons freshly squeezed lemon juice (approximately one lemon)

Salt to taste

2 pounds skinless chicken breasts  (note: you can use thighs and drumsticks as pictured, but the dish will be higher in calories and saturated fat)

2 lemons (for drizzling over cooked chicken)

 

Directions

  1. In a large bowl, mix yogurt, ginger, paprika, cumin, garlic, lemon juice and salt. Toss chicken breasts in spice mixture coating all sides evenly. Cover and place in refrigerator for one hour.
  2. Preheat oven to 400°F. Take chicken out of refrigerator and place in a roasting pan. Scoop out remaining yogurt mixture from bowl and cover tops of chicken (this helps to give the chicken extra flavor and keep it extra moist during cooking). Roast chicken for about 30 minutes, until chicken is completely cooked through and is no longer pink.
  3. Finish cooking chicken 6 inches under broiler until outside begins to darken, about 3-5 minutes. Slice lemons and serve at side of chicken to be squeezed over it.

 

NUTRITION FACTS: Chicken Breasts: 58 calories, 2 g fat, 0 g saturated fat, 3 mg cholesterol, 50 mg sodium, 6 g carbs, 1 g fiber, 0 g sugar, 6 g protein

Thighs and Drumsticks: 84 calories, 3 g fat, 1 g saturated fat, 17 mg cholesterol, 34 mg sodium, 4 g carbs, 1 g fiber, 0 g sugar, 10 g protein

Yogurt Paprika Chicken
 
Author:
Serves: 4

Ingredients
  • ¾ cup plain Greek yogurt
  • ¾ tablespoon minced ginger
  • 1 tablespoon sweet paprika
  • 1 teaspoon ground cumin
  • 12 large cloves garlic, minced
  • 2 tablespoons freshly squeezed lemon juice (approximately one lemon)
  • Salt to taste
  • 2 pounds skinless chicken breasts (note: you can use thighs and drumsticks as pictured, but the dish will be higher in calories and saturated fat)
  • 2 lemons (for drizzling over cooked chicken)

Instructions
  1. In a large bowl, mix yogurt, ginger, paprika, cumin, garlic, lemon juice and salt. Toss chicken breasts in spice mixture coating all sides evenly., Cover and place in refrigerator for one hour.
  2. Preheat oven to 400°F. Take chicken out of refrigerator and place in a roasting pan. Scoop out remaining yogurt mixture from bowl and cover tops of chicken (this helps to give the chicken extra flavor and keep it extra moist during cooking. Roast chicken for about 30 minutes, until chicken is completely cooked through and is no longer pink.
  3. Finish cooking chicken 6 inches under broiler until outside begins to darken, about 3-5 minutes. Slice lemons and serve at side of chicken to be squeezed over it.

Nutrition Information
Calories: 58 Fat: 2 g Saturated fat: 0 g Carbohydrates: 6 g Sugar: 0 g Sodium: 50 mg Fiber: 1 g Protein: 6 g Cholesterol: 3 mg