Tofu in Curry & Faux-Coconut Milk

September 10, 2007


Coconut milk is yummy and essential in many Thai curry recipes.  However it is high in fat (about 80% of its calories from fat), not a protein source, and not in the CEA-HOW food plan for weight loss.  This recipe substitutes a faux-coconut milk made from soy milk and alcohol-free coconut seasoning.  The recipe makes 1 serving, which equals 1 protein, 2 vegetables, 1 fat, 1 condiment.

  •  1 tsp peanut oil
  • 1 leek, thinly sliced
  • Mixed chopped green, red or yellow bell peppers and serrano chiles.  Total leek and peppers should equal 2 cups.
  • 2 teaspoons green Thai curry paste (condiment) [1]
  • 2 teaspoons alcohol-free Coconut Seasoning [2]
  • 1/2 cup minus 1 tablespoon Vegetarian Stock
  • 6 ounces firm tofu, sliced into cubes
  • 1/2 cup unsweetened soy milk
  • Pinch dried cilantro leaves
  • Non-stick cooking spray


  • [1] Generally in the imported foods section of fancier grocery stores, including Whole Foods and Wild Oats.
  • [2] I use alcohol-free seasonings from Frontier

In a saucepan, place the tofu and vegetarian stock.  Bring to a slow simmer as other ingredients are cooked. 

Spray a skillet with non-stick cooking spray.  Add peanut oil and heat the skillet over a medium hot burner.  When the skillet is hot, add Thai curry paste and saute for about 1 minute.  Add leek and saute for about 1 minute.  Add peppers and saute for about 2 – 3 minutes, stirring until all ingredients are well mixed. 

Pour the vegetarian stock, but not the tofu, into the skillet and cover.  Simmer for about 5 -10 minutes, until peppers are just tender.  Add tofu, soy milk, and coconut seasoning, and simmer for 2 minutes more or until tofu is heated through.  Garnish with dried cilantro flakes.


PeggySue’s Southwest Chile

September 6, 2007

PeggySue’s Southwest Chile

Makes 1 serving:  Equals 1 protein, 2 vegetables, 1 condiment, 1 fat. 

  • 1 pound lean ground beef, or 4 ounces browned lean ground beef

  • Olive-flavored or regular non-stick cooking spray

  • 1-1/2 cups combined red bell pepper and Ortega chile peppers, chopped

  • 1/2 cup tomato, chopped

  • 1/2 cup low- or no-salt tomato sauce

  • 1 teaspoon olive oil

  • 1/4 teaspoon steak & hamburger seasoning [1]

  • 1/4 teaspoon ground coriander [2]

  • 1/8 teaspoon granulated garlic [2] or granulated garlic with parsley [3]

  • 1/4 teaspoon ground oregano [2]

  • 1/8 teaspoon smoked paprika or regular paprika [2]

  • 1/4 heaping teaspoon ground ancho chile pepper [2]

  • 1/4 teaspoon hot Mexican chile pepper, or to taste [2]


Coat skillet with non-stick spray.  Over medium heat, brown 1 pound of lean ground beef until done.  Weigh out 4 ounces of cooked beef and set aside for recipe.  Freeze the remaining beef for a future meal.

Add 1 teaspoon olive oil to skillet.  Over medium heat, saute for three to five minutes the peppers, tomato, and spices. 

Add 1/2 cup tomato sauce and simmer for about 20 minutes.

Vegetarian Stock

September 6, 2007

1/2 cup equals 1 condiment.   This recipe is used as a base for many vegetarian and vegan recipes.

  • 10 Shitake mushrooms (or substitute flavorful mushroom of your choice)
  • 1 small leek, sliced
  • 4 large carrots, sliced
  • 2 cups mung bean sprouts
  • 1 cup chopped cilantro stems and leaves
  • 4 ginger slices
  • 6 garlic cloves, mashed
  • 2 large pieces of kombu (seaweed)
  • 2 tablespoons soy sauce
  • 2 tablespoons unsweetened and unflavored rice vinegar

Place all of the ingredients in a stock pot and cover with cold water.  Bring to a boil, reduce heat, and simmer for 40 minutes.  Strain and return to the stove.  Reduce to half its original volume.  Freeze in ½ cup or 1 cup plastic containers. 

Adapted from: Vegetarian Cooking for Everyone, by Deborah Madison.