Meatless Monday – Tofu ‘Steaks’ with Chimichurri Sauce

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When I made this the first time, I declared it a place where meat lovers and vegans can co-exist in happiness.  I just made it again and I still agree. Here is a  ‘steak’ a meat lover will find tasty and satisfying while a vegetarian will be in raptures…  It takes less than 30 minutes and will not disapoint.    Last time, I served the tofu steaks with brown rice and broccoli with a healthy dose of chimichurri over everything which was hearty and satisfying.  This time, I served with a simple salad of lettuces and edible flowers that I had just picked from my garden.  It’s a hot day so it was perfect.

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Each tofu steak is a hefty seven ounces although my husband has a hearty appetite and usually eats his and goes back for seconds, so I need to use two blocks of tofu if I’m serving a large eater.  I also like to make sure there are leftovers for lunch.  Its really good cold too. The tofu is first brushed with a spicy and savory marinade and then pan seared and topped with a fresh and zesty chimichurri sauce, a South and Latin American condiment that is loaded with chili peppers, fresh herbs and garlic.  Chimichurri is good on almost anything and it can be made spicy or mild depending on your taste, which is why its so popular.  Originating in Argentina, it is commonly used to top grilled steak, which is one reason it’s so good on this dish.

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Even though the tofu should be allowed to drain for about 10 minutes, this recipe still takes less than 30 minutes.  Just slice the tofu and let it drain.  While it’s draining, prepare the chimichurri sauce and the marinade.  Using a food processor for the shimichurri sauce saves time and results in a smoother sauce.  Brush the tofu with the marinade and let sit while you prepare the rice or other veggies you’re serving.  The tofu only takes about 6 minutes to cook.  Easy, fast, delicious!

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Tofu steaks can be cut in two sizes, depending on preferences.  One block serves two people, unless you have someone with a large appetite, in which you can double the recipe.  I loved the thickness (about one inch) of the steaks and my husband loved the size (7 oz each).  Tofu is normally cut into thinner slices or cubes so this is a nice difference. The outside was so flavorful and the inside had a wonderful creamy consistency that you don’t get with thinner pieces.  For 7 oz steaks, stand the tofu on end and slice vertically to get two one inch thick pieces. For 3.5 oz steaks, cut each half in half. Pictured below.

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TOFU ‘STEAKS’ WITH CHIMICHURRI SAUCE

15 – 16 oz extra firm tofu
1/4 cup avocado oil (or other high heat oil)
1 bunch broccolini(optional)
1 cup brown rice (optional)

Tofu Marinade:
2 Tbsn olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper

Chimichurri Sauce:
1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
2 large garlic cloves, minced
1/4 cup fresh oregano, finely chopped
1/2 cup flat-leaf parsley, finely chopped
1/2 tsp salt
1 fresh red chili pepper, seeded and minced (or 1 tsp dried hot pepper flakes-or both)

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  •  Drain tofu and stand it on it’s end and cut in half vertically on the narrow side so you end up with two wide one inch slices.  Place tofu on double thick paper towels and top with another paper towel and place something heavy (like a cast iron pan) on top to help press out the water.  Let sit at least 10 minutes. Tofu can be cut into 7 oz or 3/5 oz ‘steaks’.  See TIPS.

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  • Mix all Chimichurri ingredients together in a small bowl and set aside. For a finer sauce, pulse in food processor.

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  • Combine tofu marinade ingredients and brush them onto tofu covering top, bottom and all sides.  Marinade should be fairly thick and pasty. Set aside.

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  • If you are serving with rice, get it started.  If you are preparing a vegetable, like baby broccolini, heat 2-3 tablespoons olive oil in a heavy skillet and saute broccolini with some chopped garlic, 8 to 10 minutes.  Sprinkle with salt and pepper.  Remove from pan and tent with foil or cover and use a new pan for the tofu.

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  • Add more oil to the pan if necessary, or use a grill pan or grill, and heat on medium high until almost smoking.  Add tofu and cook 3-4 minutes until golden brown. Turn and cook the other side another 3-4 minutes.

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  • Serve with a big spoonful of chimichurri sauce.

Tofu Steaks with Chimichurri Sauce

  • Servings: 2
  • Difficulty: easy
  • Print

TOFU STEAKS WITH CHIMICHURRI SAUCE

  • Servings: 2-4
  • Difficulty: easy
  • Print

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15 – 16 oz extra firm tofu
1/4 cup avocado oil (or other high heat oil)
1 bunch broccolini(optional)
1 cup brown rice (optional)

Tofu Marinade:
2 Tbsn olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper

Chimichurri Sauce:
1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
2 large garlic cloves, minced
1/4 cup fresh oregano, finely chopped
1/2 cup flat-leaf parsley, finely chopped
1/2 tsp salt
1 fresh red chili pepper, seeded and minced (or 1 tsp dried hot pepper flakes-or both)

  •  Drain tofu and stand it on it’s end and cut in half vertically on the narrow side so you end up with two wide one inch slices.  Place tofu on double thick paper towels and top with another paper towel and place something heavy (like a cast iron pan) on top to help press out the water.  Let sit at least 10 minutes.  Tofu can be cut into 7 oz or 3/5 oz ‘steaks’.  See TIPS.
  • Mix all Chimichurri ingredients together in a small bowl and set aside.  If you prefer a smoother sauce, pulse in the food processor.
  • Combine tofu marinade ingredients and brush them onto tofu covering top, bottom and all sides.  Set aside.
  • If you are serving with rice, get it started.  If you are preparing a vegetable, like baby broccolini, heat 2-3 tablespoons olive oil in a heavy skillet and saute broccolini with some chopped garlic, 8 to 10 minutes.  Sprinkle with salt and pepper.  Remove from pan and tent with foil or cover and use a new pan for the tofu.
  • Add more oil to the pan if necessary, or use a grill pan or grill, and heat on medium high until almost smoking.  Add tofu and cook 3-4 minutes until golden brown.
  • Turn and cook the other side another 3-4 minutes.
  • Serve with a big spoonful of chimichurri sauce.

 

 

Wheatless Wednesday – Tofu ‘Steaks’ with Chimichurri Sauce

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Is there a place where meat lovers and vegans can co-exist in happiness?  I think I’ve found the holy grail!  Here is a  ‘steak’ a meat lover will find tasty and satisfying while a vegetarian will be in raptures…  Each tofu steak is a hefty seven ounces and my meat loving husband devoured his (I’m talking a full member of the clean plate club) and went back for seconds.  Furthermore, when my 20 year old son walked into the kitchen, he said “It smells so good in here!”  Winning!  The tofu is first brushed with a spicy and savory marinade and then pan seared and topped with a fresh and zesty chimichurri sauce, a South and Latin American condiment that is loaded with chili peppers, fresh herbs and garlic.  I also sauteed broccolini and topped that with a bit of chimichurri for added punch.  Trust me, chimichurri is good on almost anything and it can be made spicy or mild depending on your taste.  No wonder it’s so popular.  Originating in Argentina, it is commonly used to top grilled steak, which is one reason it’s so good on this dish.  Long grained brown basmati rice served as a nice base but these tofu steaks would also be great in a sandwich with crusty bread, some fresh greens and, of course, chimichurri.  I  will definitely be making this again!

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Even though the tofu should be allowed to drain for about 10 minutes, this recipe still takes less than 30 minutes.  Just slice the tofu and let it drain.  While it’s draining, prepare the chimichurri sauce and the marinade.  Brush the tofu with the marinade and let sit while you prepare the rice or other veggies you’re serving.  The tofu only takes about 6 minutes to cook.  Easy, fast, delicious!

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TIPS:  I made dinner for two using one block of extra firm tofu but I knew I had a hearty appetite to consider (my husband), however, you can cut the block into fourths OR buy two blocks.  I loved the thickness (about one inch) of the steaks and my husband loved the size (7 oz each).  Tofu is normally cut into thinner slices or cubes so this is a nice difference. The outside was so flavorful and the inside had a wonderful consistency that you don’t get with thinner pieces.  If you cut one block into fourths, stand the tofu on an end and slice lengthwise through the narrow side into 1 inch thick halves.  Then cut each half in half crosswise, resulting in four smaller one inch thick 3.5 oz. rectangles. (That is the size of my serving).

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TOFU ‘STEAKS’ WITH CHIMICHURRI SAUCE

15 – 16 oz extra firm tofu
1/4 cup avocado oil (or other high heat oil)
1 bunch broccolini(optional)
1 cup brown rice (optional)

Tofu Marinade:
2 Tbsn olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper

Chimichurri Sauce:
1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
2 large garlic cloves, minced
1/4 cup fresh oregano, finely chopped
1/2 cup flat-leaf parsley, finely chopped
1/2 tsp salt
1 fresh red chili pepper, seeded and minced (or 1 tsp dried hot pepper flakes-or both)

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  •  Drain tofu and stand it on it’s end and cut in half vertically on the narrow side so you end up with two wide one inch slices.  Place tofu on double thick paper towels and top with another paper towel and place something heavy (like a cast iron pan) on top to help press out the water.  Let sit at least 10 minutes. Tofu can be cut into 7 oz or 3/5 oz ‘steaks’.  See TIPS.

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  • Mix all Chimichurri ingredients together in a small bowl and set aside.

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  • Combine tofu marinade ingredients and brush them onto tofu covering top, bottom and all sides.  Marinade should be fairly thick and pasty. Set aside.

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  • If you are serving with rice, get it started.  If you are preparing a vegetable, like baby broccolini, heat 2-3 tablespoons olive oil in a heavy skillet and saute broccolini with some chopped garlic, 8 to 10 minutes.  Sprinkle with salt and pepper.  Remove from pan and tent with foil or cover and use a new pan for the tofu.

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  • Add more oil to the pan if necessary, or use a grill pan or grill, and heat on medium high until almost smoking.  Add tofu and cook 3-4 minutes until golden brown. Turn and cook the other side another 3-4 minutes.

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  • Serve with a big spoonful of chimichurri sauce.

Tofu Steaks with Chimichurri Sauce

  • Servings: 2-4
  • Difficulty: easy
  • Print

 20150427_194425

15 – 16 oz extra firm tofu
1/4 cup avocado oil (or other high heat oil)
1 bunch broccolini(optional)
1 cup brown rice (optional)

Tofu Marinade:
2 Tbsn olive oil
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1/2 tsp cayenne pepper
1/2 tsp salt
1/2 tsp pepper

Chimichurri Sauce:
1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
2 large garlic cloves, minced
1/4 cup fresh oregano, finely chopped
1/2 cup flat-leaf parsley, finely chopped
1/2 tsp salt
1 fresh red chili pepper, seeded and minced (or 1 tsp dried hot pepper flakes-or both)

  •  Drain tofu and stand it on it’s end and cut in half vertically on the narrow side so you end up with two wide one inch slices.  Place tofu on double thick paper towels and top with another paper towel and place something heavy (like a cast iron pan) on top to help press out the water.  Let sit at least 10 minutes.  Tofu can be cut into 7 oz or 3/5 oz ‘steaks’.  See TIPS.
  • Mix all Chimichurri ingredients together in a small bowl and set aside.
  • Combine tofu marinade ingredients and brush them onto tofu covering top, bottom and all sides.  Set aside
  • If you are serving with rice, get it started.  If you are preparing a vegetable, like baby broccolini, heat 2-3 tablespoons olive oil in a heavy skillet and saute broccolini with some chopped garlic, 8 to 10 minutes.  Sprinkle with salt and pepper.  Remove from pan and tent with foil or cover and use a new pan for the tofu.
  • Add more oil to the pan if necessary, or use a grill pan or grill, and heat on medium high until almost smoking.  Add tofu and cook 3-4 minutes until golden brown.
  • Turn and cook the other side another 3-4 minutes.
  • Serve with a big spoonful of chimichurri sauce.

 

 

Wheatless Wednesday – Grilled Striped Bass with Chimichurri Sauce

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At the farmer’s market on Sunday, in a momentary lapse of judgement, I found myself buying a whole 2 1/2 pound striped bass.  What was I thinking?  I have never prepared a whole fish before!  Well, Good Mother Diet is partly about expanding my culinary repertoire, so here goes…  This recipe can also be adapted for cooking individual fish filets (see recipe for tips).

Chimichurri, a sauce which is a staple on Argentinian tables,  is made from finely chopped parsley, minced garlic, olive oil, oregano, and white or red wine vinegar, although there are many variations which include cumin and other spices).  Since striped bass has such a nice delicate flavor, I didn’t want to overpower it with too many strong flavors during cooking, so topping it  with a spoon of chimichurri sauce after cooking is a great way to add freshness and flavor without ‘drowning’ the fish.

Cooking whole fish seems daunting but in reality, the preparation is quick and easy.  The only challenging part is removing the bones which can be done before or after cooking. Most butchers (even at farmers markets) will gut, clean and scale the fish for you even removing the fins. If you ask, they might be willing to also butterfly and remove the bones so you don’t have to do it later. If you are preparing smaller fish that hasn’t been de-boned you can leave it up to each diner to remove the bones, however, if you are cooking a large fish and serving family style, it’s best to remove the bones and cutting the filets into smaller pieces for serving. Click HERE for video instructions on how to debone a cooked fish.

Grilled Striped Bass with Chimichurri Sauce

  • Servings: 2-4
  • Difficulty: easy
  • Print

1 whole white fish (bass, branzino, snapper), gutted, cleaned and scaled (deboned is a bonus)
6 – 8 sprigs fresh thyme
4 sprigs  fresh oregano
1 lemon, thinly sliced
1 Tbsn olive oil
kitchen twine (optional)
  • Rinse and dry the fish with papertowels.  Brush the inside of the fish with olive oil and sprinkle with salt and pepper.
  • Spread half the thyme and oregano sprigs inside the fish.
  • Arrange the lemon slices on top of the herbs and place the rest of the herbs on top of the lemon.

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  • Wrap the twine, if you are using, around one end of the fish and tie it in place.  Wrap it around the fish several times, to keep the filling inside, and tie the other end.

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  • Preheat grill (or broiler).  Cook fish for 5 minutes.  Carefully turn it over and cook another 5 minutes, or until fish flakes easily.

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  • If you are using filets instead of whole fish, brush both sides with olive oil and sprinkle with salt and pepper.  Broil 3-4 minutes on a rack at least 6 to 8 inches away from heat.  Turn fish over and place herbs and lemon on top.  Broil 3-4 more minutes.  Top with Chimichurri Sauce.

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You can choose to serve the fish skin side up or down depending on preference.

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Chimichurri Sauce

1/3 cup extra-virgin olive oil
1/4 cup freshly squeezed lemon juice (or red wine vinegar)
1 large garlic clove, minced
1  Tbsn fresh oregano, finely chopped
1/3 cup flat-leaf parsley, finely chopped
1/2 tsp salt
2 small fresh or dried hot red chiles, seeded and minced
 
Combine all ingredients together and spoon over cooked fish. 
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