recipes dr mcdougall

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Title : recipes
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Creationdate : 2009-May-01

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April 2009 The McDougall Newsletter
Featured Recipes

Garbanzo Spinach Salad

This is one of my favorite salads and very often I eat this right after putting it to-
gether. It keeps well in the refrigerator for several days.

Combine beans and vegetables in a bowl. Pour dressing over and toss to mix. Season with fresh
ground pepper. Refrigerate for 1-2 hours for best flavor.

Hints: The recipe for Oriental dressing is found in the April 2008 newsletter. Oil-free Italian dressings
can be purchased in most markets.

Preparation Time: 15 minutes

Chilling Time: 1-2 hours
Servings: 4-6

3 15 ounce cans garbanzo beans, drained and rinsed
2 cups loosely packed chopped fresh spinach
½ cup chopped red bell pepper
½ cup chopped yellow bell pepper
3 green onions, finely chopped
½ cup oil-free Italian or Oriental dressing
several twists fresh ground pepper

Asian Vegetable Noodle Toss

Preparation Time: 30 minutes
Cooking Time: 20 minutes
Servings: 3-4

Marinated tofu:
1 10 ounce package extra firm tofu (not silken)
2 tablespoons soy sauce
1 tablespoon Agave nectar
Dash sesame oil

Vegetables:
1 pound asparagus, trimmed and cut into 1 inch pieces
1 ½ cups trimmed and halved snow peas

Asian Sauce:
2 tablespoons soy sauce
1 tablespoon mirin
½ tablespoon Agave nectar
½ tablespoon rice vinegar
1 clove garlic, crushed
2 teaspoons cornstarch mixed in 1 tablespoon cold water
Dash sesame oil or chili oil (optional)
Pinch of crushed red pepper (optional)

Noodles:
9.5 ounces buckwheat soba noodles



April 2009 The McDougall Newsletter
1 tablespoon soy sauce

Put a large pot of water on to boil.

Drain the tofu well, cut into cubes and place in a large bowl. Mix the soy sauce, Agave nectar and ses-
ame oil together. Pour over the tofu cubes and stir well to mix. Let rest for about 10 minutes, stirring
occasionally to make sure tofu cubes are well coated with the marinade. Remove tofu from the mari-
nade with a slotted spoon (reserving the remaining marinade) and dry-fry in a non- stick skillet until
nicely browned on all sides, turning occasionally with a spatula. Turn off heat and set aside.

Add the vegetables to the boiling water and cook for about 2 minutes. Remove from water with a
strainer and add to the tofu. Mix well.

Bring water back to a boil. Add the soba noodles and cook for about 4-5 minutes until tender.

Meanwhile, pour the remaining tofu marinade into a small saucepan. Add all the ingredients for the
Asian sauce to the saucepan. Slowly bring to a boil, stirring constantly until thickened and clear. Re-
move from heat and pour over the tofu and vegetables, mixing well.

Remove soba noodles from water and place in a large bowl. Toss with the soy sauce to separate the
noodles. Pour the vegetable mixture over the noodles and toss well to mix. Serve warm or at room
temperature, with Sriracha hot sauce as a condiment, if desired, for more heat.

Hints: This is a very flavorful and easy way to dry-fry tofu, resulting in slightly crispy cubes that can be
used in a variety of dishes. See recipe below for another use.

Peanutty Tofu Lettuce Cups

This recipe is a bit higher in fat because of the peanut dressing. This also makes a nice appetizer be-
fore an Asian-style meal which would yield more servings.

Preparation Time: 30 minutes
Cooking Time: 10 minutes
Servings: 3-4

Salad topping:
1 cup peeled, seeded and chopped cucumber
4 green onions, chopped
½ cup shredded carrot
¼ cup rice vinegar
2 tablespoons chopped cilantro
¼ to ½ teaspoon red pepper flakes

Marinated tofu:
1 10 ounce package extra firm tofu (not silken)
2 tablespoons soy sauce
1 tablespoon Agave nectar
Dash sesame oil

Dressing:
1/3 cup peanut dressing (recipe follows)

1 bunch romaine, butter or leaf lettuce



April 2009 The McDougall Newsletter
Hot sauce for garnish, if desired

Combine all ingredients for the salad topping in a bowl. Mix well, cover and refrigerate until ready to
use.

Drain the tofu well, cut into cubes and place in a large bowl. Mix the soy sauce, Agave nectar and ses-
ame oil together. Pour over the tofu cubes and stir well to mix. Let rest for about 10 minutes, stirring
occasionally to make sure tofu cubes are well coated with the marinade. Remove tofu from the mari-
nade with a slotted spoon (discard the remaining marinade) and dry-fry in a non- stick skillet until
nicely browned on all sides, turning occasionally with a spatula. Place tofu in a bowl and toss with 1/3
cup of the peanut dressing.

To serve, place some of the tofu in a lettuce leaf, top with some of the salad, garnish with a bit of
Sriracha hot sauce, if desired, roll up and eat.

Combine all ingredients in a blender jar and process until very smooth. Store in a covered container in
the refrigerator.

Peanut Dressing

Makes about 1 1/3 cups

½ cup peanut butter
½ cup water
¼ cup rice vinegar
1 tablespoon soy sauce
1 teaspoon grated fresh ginger
1 teaspoon crushed garlic
1-2 teaspoons Sambal chili paste (optional)

Roasted Pepper Pasta

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4

1 pound Tinkyada brown rice spiral pasta
1 bunch green onions, chopped
¼ cup vegetable broth
1 15 ounce can garbanzo beans
1 10 ounce jar roasted red peppers, chopped
1/3 cup slivered fresh basil leaves
1 tablespoon drained capers
¼ to ½ teaspoon crushed red pepper

Place a large pot of water on to boil. Drop the pasta into boiling water and cook according to package
directions.

Meanwhile, place the green onions and broth into a non-stick sauté pan. Cook for 2 minutes, stirring
frequently. Add the remaining ingredients and cook, stirring frequently for 5 more minutes.

Drain the pasta and place in a bowl. Pour the vegetable mixture over the pasta and toss well to
mix. Serve at once.



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