The Garlic Hussy

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Oil Free Crispy Tofu Nuggets

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Oil Free Crispy Tofu Nuggets

Oil Free Crispy Tofu Nuggets

Oh happy day!  After many attempts, I figured out how to make Tofu that is crispy without using any oil or added fat!  Oil Free Crispy Tofu has been my unicorn for a long time y’all.  While I love that tofu is such a versatile protein source, I’ve lamented that all the tofu based dishes at our favorite restaurants involve fried tofu.  I wanted to keep tofu delicious and healthy, but still achieve that crunchy, airy flavor and this Oil Free Crispy Tofu recipe fulfilled those requirements.

The finished flavor and texture of these Oil Free Crispy Tofu Nuggets reminds me of…chicken strips or fish fingers.  Trust me. Dip them in ketchup. Or, add them to one of my meal prep dishes, like these Greek Tofu Bowls 

I should probably recommend that you double this recipe, because you’re going to eat most of it before it leaves the baking tray.

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Oil Free Crispy Tofu Nuggets
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Tofu that is seasoned, baked and crispy crunchy without any added oil? Perfect! These Oil Free Crispy Tofu Nuggets are so easy, healthy, and satisfying!
Ingredients
  • 1 package extra firm tofu
  • ½ cup nutritional yeast
  • 1 Tablespoons McCormick's Grill Mates Garlic Seasoning or other garlic seasoning blend of your choice
  • 1 Tablespoons Seasoning Pepper
Instructions
  1. First, Drain the tofu and press it using a tofu press. The key to this recipe is pressing the tofu for a long time to remove as much moisture as possible. I recommend letting it press for 20 minutes or more if you have time.
  2. Next, preheat oven to 400 degrees. Line a baking sheet with a silpat mat.
  3. After the tofu is pressed, turn it out onto a cutting board, and slice it into cubes.
  4. In a medium size bowl, add ½ cup nutritional yeast, 1 T. Garlic Seasoning, 1 T. Seasoning Pepper, and stir up.
  5. Next, begin adding a handful of tofu cubes at a time to the bowl, and spoon the mixture over them until they're coated on all sides.
  6. Repeat with all the cubes and place them on the lined baking sheet.
  7. Bake tofu in the oven for 40 minutes.
  8. Remove from oven and let cool slightly before enjoying.
Nutrition Information
Serving size: ⅙ recipe Calories: 80 Fat: 3 Unsaturated fat: 3 Sugar: 0 Sodium: 700 Fiber: 2 Protein: 9

Step by Step Instructions for Oil Free Crispy Tofu Nuggets

Step 1

Press, Press Press! It’s SO important that you press the tofu first. It’s the key to this coming out optimally cruncy. Drain the tofu and press it using a tofu press. I like the Tofu Xpress. The key to this recipe is pressing the tofu for a long time to remove as much moisture as possible. I recommend letting it press for 20 minutes or more if you have time.

Step 2

Next, preheat oven to 400 degrees. Line a baking sheet with a silpat mat.

Step 3

After the tofu is pressed, turn it out onto a cutting board, and slice it into cubes.

Step 4

In a medium size bowl, add 1/2 cup nutritional yeast, 1 T. Garlic Seasoning, 1 T. Seasoning Pepper, and stir up.

Step 5

Next, begin adding a handful of tofu cubes at a time to the bowl, and spoon the mixture over them until they’re coated on all sides.

Step 6

Repeat with all the cubes and place them on the lined baking sheet.

Step 7

Bake tofu in the oven for 40 minutes.

Step 8

Finally, remove from oven and let cool slightly before enjoying.

Greek Tofu Bowl- Vegan Meal Prep

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Vegan Meal Prep - Greek Tofu Meal Prep Bowl

Greek Tofu Meal Prep Bowl

I came up with this Vegan Meal Prep Greek Tofu Bowl after a recent outing to the Greek Festival in town, I found myself with an urge to create Greek inspired food at home. This Greek Tofu Bowl is all the things I love about lunch: delicious, portion sized, creamy, savory, and easy to grab out of the fridge. Mediterranean cuisine is something I enjoy but sometimes forget about when it comes to home cooking.

I’ve also been playing around with meal prepping on weekends, to keep my weekdays filled with healthy food and my evenings more laid back.  Because my day job is pretty far from anywhere remotely healthy to go for lunch, meal prepping has been instrumental in helping me stay on track with, y’know, not feeding my body utter crap. It’s pretty much fast food and more fast food, and nearly all the options are meat-centric :(. The other (not better!) option is the siren song of the vending machine (hard to resist when you’re busy and hangry).

A few notes about Greek Tofu Bowl:

The Vegan Tzatziki Sauce (betcha can’t say that 3 times fast) is the highlight of this Greek Tofu Bowl. You can use fresh mint for it if you have it available. I find fresh mint really hard to find locally and I haven’t yet gotten smart enough to make it myself so I use dried mint for this recipe.

The Oil Free Tofu Nuggets used in the Greek Tofu Bowl are my new favorite way to make tofu and so after recently discovering them, I’ve been making them every chance I get. They remind me of chicken nuggets, or fish sticks. (No, really. Try dipping them in ketchup).

Anyway, this vegan meal prep makes enough for 6 servings. If you’re new to meal prepping, do yourself a solid and invest in some matching lunch size containers. I did away with all the mismatched food storage containers in my cabinet and honestly I have no regrets – having all one kind means the lid always works, and they stack nicely in the fridge, stack better in the cabinet, and generally make me feel like I have my life together. The ones I use are from Dollar Tree, and they’re the Betty Crocker brand. I like them because they’re inexpensive, they fit well in my fridge, they’re dishwasher safe, and they’re reasonably sized for most meals. You can get them at your local Dollar Tree location or you can order a metric crapton of them at once like I did from the Dollar Tree website: https://www.dollartree.com/betty-crocker-266oz-plastic-food-saver-storage-containers-2ct-packs/110223

Vegan Meal Prep – Greek Tofu Bowls

Vegan Greek Tofu Bowl

Look at that vegan meal prep goodness. Greek Tofu Bowls are a good decision.

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Vegan Meal Prep - Greek Tofu Bowls
Author: 
Recipe type: Vegan Meal Prep Dinner
Cuisine: Greek
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Try prepping these vegan greek tofu bowls this weekend for fresh enjoyable lunches/dinners all week long. Vegan meal prep doesn't have to be a headache!
Ingredients
  • 3 cups cooked short grain brown rice
  • 1.5 cups fresh cherry tomatoes
  • ¾ cup red onion
  • 2 english cucumbers
  • 1 recipe Oil Free Crispy Tofu Nuggest
  • 1 recipe Vegan Tzatziki Sauce
Instructions
  1. Before you begin this recipe, remember to cook your brown rice to save time. (I have a Zojurishi rice cooker and I love it. Perfect rice every time, and so easy to clean. )
  2. Next, prepare 1 recipe Oil Free Crispy Tofu Nuggets.
  3. While the oil free crispy tofu nuggets are baking, prepare 1 recipe Vegan Tzatziki Sauce.
  4. Chop your tomatoes, red onion, and cucumber.
  5. Arrange 6 lunch size food storage containers on the counter.
  6. Add .5 cup of cooked short grain brown rice to each container.
  7. After you've divied up the rice, divide the chopped cherry tomatoes, the red onion, and the cucumber evenly between the containers.
  8. When the tofu nuggets are done, remove them and let them cool for a few minutes on the counter, then evenly distribute them between the containers as well.
  9. Finally, spoon the tzatziki sauce over the rice, avoiding getting it on the tofu nuggets or the veggies. (This is to prevent them getting soggy when stored in the fridge - you'll mix them up just before you're ready to eat.)
Nutrition Information
Serving size: ⅙ recipes Calories: 293 Fat: 7 Saturated fat: 3 Unsaturated fat: 4 Sugar: 11 Sodium: 872 Fiber: 7 Protein: 13

 

Vegan Meal Prep – Greek Tofu Bowls Step By Step

 

Before you begin this recipe, remember to cook your brown rice to save time. (I have a Zojurishi rice cooker and I love it. Perfect rice every time, and so easy to clean. )

Step 1

First, prepare 1 recipe Oil Free Crispy Tofu Nuggets.

Step 2

While the oil free crispy tofu nuggets are baking, prepare 1 recipe Vegan Tzatziki Sauce.

Step 3

Chop your tomatoes, red onion, and cucumber.

Step 4

Arrange 6 lunch size food storage containers on the counter.

Step 5

Add .5 cup of cooked short grain brown rice to each container.

Step 6

After you’ve divied up the rice, divide the chopped cherry tomatoes, the red onion, and the cucumber evenly between the containers.

Step 7

When the tofu nuggets are done, remove them and let them cool for a few minutes on the counter, then evenly distribute them between the containers as well.

Step 8

Finally, spoon the tzatziki sauce over the rice, avoiding getting it on the tofu nuggets or the veggies. (This is to prevent them getting soggy when stored in the fridge – you’ll mix them up just before you’re ready to eat.)

 

There you have it! Really healthy meal, oil free, and already portion-sized for your convenience! (Garlic Hussy loves her some grab-n-go goodness). If you make this recipe, be sure to let me know in the comments what you think of it! It’s gotten the thumbs up in this household!

Spicy Black Eyed Pea Soup with Arugula & Rice

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Spicy Black Eyed Pea Soup with Arugula & Rice is a mouthful to say but thankfully, it’s also a mouthful of deliciousness. I dunno what I’d do without beans and rice, honestly. They’re versatile, inexpensive, and heart healthy. This Spicy Black Eyed Pea Soup dish is easy to prepare and is on my list of Really Healthy Things to Feed Myself and Others.  I’m always looking for ways to incorporate more leafy greens into my life besides just salads, and this is a refreshing way to do so. (Don’t get me wrong, I love a good summer salad, especially if it contains avocado, like this Avocado and Greens Salad with Lemon Mint Dressing)

Why I like this recipe (other than it’s warm and tasty)

  • It’s oil-free, with 2 grams of fat per serving.
  • It has 13 grams of protein.
  • It gives you a serving of whole grains.
  • This black eyed pea soup has 9 grams of fiber per serving.
  • There is no cholesterol in this Spicy Black Eyed Pea Soup.
  • Arugula counts as a cruciferous vegetable AND a leafy green food.
  • Even though there is no dairy in this recipe, you get 8% of your daily calcium needs.
  • Speaking of dairy-free, this recipe is vegan friendly.
  • This Spicy Black Eyed Pea Soup with Arugula and Rice is also gluten free.
  • This recipe has only 246 calories (including the rice), making it a good choice for a light dinner or lunch.
  • This recipe is low sodium, just 216 milligrams, so if you’re feeling a bit bloated or are watching your blood pressure, you’re good to go!
  • If you’ve been doing yard work, gardening, or spending time outdoors in the heat, this recipe will help replenish your potassium levels, with 612 mg

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Spicy Black Eyed Pea Soup with Arugula & Rice
Author: 
Recipe type: Soup
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6-8
 
This Spicy Black Eyed Pea Soup with Arugula and Rice is everything we love in a soup: delicious, filling, vegan, gluten free, cholesterol free, and oil-free. It's a wonderful way to incorporate greens and whole grains into your diet, is easy to prepare, and keeps well in the refrigerator.
Ingredients
  • 4 cans low sodium black eyed peas
  • 1 large yellow onion, diced
  • 5 cloves garlic, minced
  • 7 stalks celery, diced
  • 2 large carrots, diced
  • 1½ tsp oregano
  • ½ Tbsp smoked paprika
  • ½ tsp cayenne pepper
  • ½ tsp coarse black pepper
  • 2 tsp. soy sauce (use tamari if gluten free)
  • 1 bay leaf
  • 8 cups low sodium vegetable broth
  • 5 oz. fresh arugula or mixed greens
  • 2 cups cooked short grain brown rice
  • Cholula Hot Sauce or hot sauce of your choice.
Instructions
  1. Heat a dutch oven on the stove on medium heat, spray with a non-stick spray. . Dice your onions, carrots, and celery, then add to heated oven. Mince garlic and measure out all spices and set aside in a small bowl. Saute your vegetable mixture until onions become transparent.
  2. While onions and vegetables are cooking, drain and rinse your black eyed peas. Add your garlic, spices, and soy sauce or tamari, then add your black eyed peas, stirring to combine.
  3. Next add your vegetable broth. Bring to a boil for 2 minutes, then turn heat down to simmer, and place lid on dutch oven. Allow to simmer, covered, for about 30 minutes.
  4. After soup has simmered for 30 minutes, add your Arugula. Stir until wilted, then measure out 2-3 cups of soup into a blender, and blend on low speed until mostly smooth. Add this pureed soup mix back into dutch oven and stir to combine. Taste and adjust salt and other seasonings as needed.
  5. Ladle into bowls with brown rice and drizzle liberally with hot sauce.
Nutrition Information
Serving size: ⅛th of Recipe Calories: 246 Fat: 2 g Saturated fat: 0 mg Trans fat: 0 g Carbohydrates: 46 g Sugar: 3 g Sodium: 216 mg Fiber: 9 g Protein: 13 g Cholesterol: 0 mg

 

Step-by-Step Instructions for Spicy Black Eyed Pea Soup with Arugula and Rice

Step 1

First, heat a dutch oven on the stove on medium heat, spray with a non-stick spray if needed. Note: Some people have asked what stock pot / dutch oven I use. Currently, I use an All Clad one and this is by far the most used item of all my stove top cookware. It cooks evenly, is big enough to cook even my large batches of soups and mega-batches of pasta, and when I’m done making a mess cooking, it goes straight into my dishwasher and cleans up beautifully. If you want one like mine, you can get one here: While your dutch oven is heating, dice your onions, carrots, and celery, then add to the pot. Mince garlic and measure out all spices and set aside in a small bowl. Saute your vegetable mixture until onions become transparent.

Step 2

While onions and vegetables are cooking, drain and rinse your black eyed peas. Add your garlic, spices, and soy sauce (if gluten-free, use Tamari) and stir for another minute until garlic is fragrant, then add your black eyed peas, stirring to combine.

Step 3

Next, add your vegetable broth. Bring to a boil for 2 minutes, then turn heat down to simmer, and place lid on dutch oven. Allow to simmer, covered, for about 30 minutes.

Step 4

After soup has simmered for 30 minutes, add your arugula. Stir until wilted, then measure out 2-3 cups of soup into a blender, and blend on low speed until mostly smooth. Add this pureed soup mix back into dutch oven and stir to combine. Taste and adjust salt and other seasonings as needed.

Step 5

Finally, ladle into bowls with brown rice and drizzle liberally with hot sauce.

Vegan Lemon Raspberry Cake

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Vegan Lemon Raspberry Cake

Vegan Lemon Raspberry Cake

of weeks so flowers and trees have been blooming in my yard.  Let me state that I am NOT a gardener.  I’ve never had a green thumb.  My big dream is to xeriscape my front lawn with a mix of cacti and other hardy plants along with river rock and natural mulch so the neighbors won’t think my house is vacant and also so I won’t have to mow the lawn. I love flowers and beautiful plants though, and seeing them blooming in all their botanical glory always inspires me to bake.  I wanted something sweet that possessed the colors of spring flowers, so I came up with this Vegan Lemon Raspberry Cake.

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Guilt Free Vegan Alfredo Pasta

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I love traditional alfredo pasta. Specifically, I love fettuccine alfredo. What I don’t love as much is the incredible amount of fat from heavy cream and butter and a calorie count that easily meets or exceeds my daily recommended intake.  I’m not exaggerating here – Alfredo dishes served at restaurants can easily top 2,000 calories per entree.  Creamy pasta is comfort food, even if the nutrition profile is far from comforting, and the week I concocted this recipe was pretty stressful. While I’m not quite ready to talk about it in public forum, I will say I desperately needed comfort food and I also needed a PROJECT to take my mind off of things, hence, Guilt Free Vegan Alfredo Pasta was born.…

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