Sample 10-Minute Recipes

Scrambled Tofu with Tomatoes and Avocado

12 ounces of firm tofu
1/2 medium onion, chopped
1 large fresh tomato, chopped
1/2 large green pepper, chopped
2 cloves fresh garlic, chopped
1 small avocado or 1/2 large, chopped
Mrs. Dash to taste

(1) Evenly spay a large skillet with non-fat spray.
(2) SautŽ onion, peppers and garlic for 1 minute.
(3) Crush the tofu with a fork and add to skillet. Add the tomatoes and avocado.
(4) SautŽ over medium heat for 3 minutes
(5) Add Mrs. Dash to taste and serve.
Makes 1-2 serving

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Banana Oatmeal Egg-White Pancakes

1/4 cup whole wheat flour
1/2 cup old fashioned oatmeal
1 tsp. baking powder
6 egg whites
3/4 cup soy milk
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1 tsp. vanilla extract
1 medium banana, thinly chopped
Olive oil or canola oil non-fat spray

1. Combine in a bowl: flour, oats, baking powder, cinnamon, nutmeg.
2. Combine egg whites, soy milk and vanilla extract in a blender and whip.
3. Evenly stir blended mixture and chopped bananas in bowl with flour and oats and let sit for 1 minute.
4. Pour batter onto hot, lightly sprayed griddle or skillet.
5. Cook until tiny bubbles form on top of pancakes, then turn over (approximately 1-2 minutes on each side).
6. Serve pancakes hot with fruit preserve.

Makes 1-2 serving
Who said you have to give up your favorite foods in order to eat healthy and stay fit? Oatmeal pancakes are the BOMB, BABY!!! They're high in protein and fiber and they taste GREEEAAATTT!!

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Sample 10-Minute Recipes

Black Beans, Ginger and Tofu

2 tbsp. olive oil
8 oz extra firm tofu, drained and cut into 1 inch cubes
1 cup black beans, drained and rinsed
1 tsp. fresh ginger
2 cloves garlic, minced
2 scallions, cut into 1/2 inch length
1 red bell pepper, seeded and cut into small strips
1 tbsp. cornstarch mixed with 1/2 cup vegetable stock or white wine
1 tbsp. Chinese rice wine or dry sherry
2 tbsp. tamari
1 tbsp. Bragg's Liquid Aminos or reduced sodium soy sauce
1/2 tsp. red pepper flakes
2 egg whites, beaten
2 tbsp. cornstarch
salt and pepper to taste

1. Add the oil to a large skillet over medium-high heat.
2. Coat tofu with cornstarch, dip into beaten egg whites and pan-fry until golden brown on both sides, then remove and set aside.
3. Add 1 tbsp. olive oil to skillet. Add black beans, garlic, ginger, scallions and bell pepper. SautŽ for 1 minute.
4. Return tofu to skillet and add rice wine or sherry, tamari, red pepper flakes and Bragg's Liquid Aminos.
5. Add cornstarch mixture to skillet, stirring constantly until thickens.
6. Add salt and pepper to taste.
7. Remove and serve with leftover brown rice and a small mixed-greens salad.

Makes 1-2 serving
In my junior and senior years at Columbia University I was the RA for the 8th floor of McBain Hall. And would you believe this was where I first made this dish for my entire floor. Only, I used chicken. Tofu wasn't very popular with me back then.

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Sample 10-Minute Recipes

Cappellini with Chicken
By Joseph Youkhan Jr.
Lake Forest, California

8 oz. Chicken tenders
8 oz. Dried Cappellini pasta or fresh
4 Roma tomatoes, diced
4 cloves garlic, minced
2 shallots, minced
8 large Basil leaves, torn
4 tablespoons extra virgin olive oil, plus extra if needed
salt & pepper, to taste
pinch crushed red pepper flakes

1. Cook pasta per box instructions (Add pasta to boiling salted water and cook approximately 5-6 minutes for dry pasta or 1-2 minutes for fresh).
2. While pasta is cooking add oil to sautŽ pan & start sautŽing garlic till fragrant, then shallots, tomatoes, pinch crushed red pepper. Cook for approximately 2 minutes & season w/ salt & pepper.
3. Add pasta to pan & fresh basil, toss to coat pasta & add more oil if desired.
4. Season chicken w/ salt & pepper & sautŽ till cooked through.
5. Divide pasta into 4 bowls, slice chicken & place on top.

Makes 2-3 serving
This is a wonderful recipe by one of my friend's kung fu student who happens to be a professional chef.

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Sample 10-Minute Recipes

Shrimp and Scallops with Asparagus, Mushrooms and Spinach

2 tbsp. extra virgin olive oil
2 cloves garlic, minced
4 oz shitake mushrooms, sliced
8 oz fresh spinach
1 cup chopped asparagus
1 tbsp. pine nuts
1/2 cup cherry tomatoes, halved
2 tbsp. chopped fresh basil
8 oz. large sea scallops, washed and halved
8 oz. medium precooked shrimp
1 tbsp. capers (optional)
1/4 cup dry sherry
2 tbsp. lime juice
salt and pepper to taste

1. Heat 1 tbsp. olive oil in large skillet over medium heat.
2. Add half the garlic and pine nuts and saute for 1 minute.
3. Add other vegetables, except tomatoes, and saute for two more minutes. Remove and set aside.
4. Add remaining oil and garlic to skillet over medium-high heat. Add scallops and shrimp and quickly saute for 2-4 minutes or until no longer pink.
5. Add capers, sherry, lime juice, basil, salt and pepper and saute for another 2 minutes.
6. Return vegetables to skillet. Add tomatoes and mix well. Reduce to a simmer for 1-2 minutes.

Makes 2-3 serving
A wonderful young lady actually made this for me on our first date. It was DELicious! To save yourself time, buy the sliced mushrooms and garlic that is already peeled. I buy a huge jar of fresh garlic at Costco and it lasts for quite some time.

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Sample 10-Minute Recipes

Steak & Asparagus Stir-Fry

1 cup fresh asparagus
1 tbsp. extra virgin olive oil
2 green onions, sliced
1 tsp. fresh ginger
1 tsp. cornstarch
1 cup low sodium beef broth
1 tsp. low sodium soy sauce or Bragg's Liquid Aminos
1 tsp Dijon mustard
8 oz flank steak thinly sliced

1. Marinate steak in a bowl with soy sauce or Liquid Aminos.
2. Heat oil in skillet over medium high temperature, then add steak.
3. Cook steak for 2-3 minutes.
4. Add asparagus and onions, stir-fry for another 2 minutes.
5. Stir in ginger and mustard.
6. Mix cornstarch and chicken broth together in a bowl then add to skillet.
7. Stir mixture for a few seconds, then let simmer for 1 minute over high temperature.
8. Remove and Serve!

Makes 1-2 serving

I used to love this recipe when I was in college. I haven't eaten steak since, but if you like it, this is a very simple and tasty recipe.

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Sample 10-Minute Recipes

Zesty Orange Sole Fillets

1 orange, juiced
1 lemon, zest and juiced
1/4 cup white wine
1 tbsp. extra virgin olive oil
2 6-oz fillets of sole
4 oz soft tofu
1/4 cup water
fresh parsley
1 cup steamed broccoli
salt and pepper

1. Add the oil to a large skillet over medium high heat, add sole when oil is almost smoking, cook 1-2 minutes on each side.
2. Add orange and lemon juice, wine and lemon zest; turn up the heat to reduce the liquid by half.
3. Add water and tofu to blender and blend until creamy. Add mixture to skillet.
4. Reduce heat to low and let simmer for 2 minutes.
5. Serve with steamed broccoli.

< Makes 1-2 servings>
Sole is probably one of the easiest fish to cook. It is very mild and very low in fat.

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