Menu Plan Monday

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Tofu Casserole
1 block lo-fat tofu, drained, pressed and crumbled
1 jar organic trader Joe's marinara
8 oz part-skin mozzarella, shredded
4 cups steamed broccoli florets
Place in casserole dish and bake at 400 for 30 mins.

Dahl Soup.(Basic)
1 1/2 cups dhal (yellow split peas)
6 cups of water or stock.
1 teasp.salt.
1/4 teasp.crushed ginger.
1/4 teasp.crushed garlic.
1 teasp.curry powder.
1 small onion chopped.
a pinch of cummin.

Wash dhal, add to the water or stock and bring to the boil with the rest of the ingredients,then simmer for 30 minutes or till the dhal is soft.When cooked it should be yellow in colour and the consistency of sloopy porridge,
There are several different other spices you can add depending on what you like,as in
fenugreek seeds and lemon juice,
Masala.
chillies,
curry leaves,
Even add some spinach near the end of cooking and top with a dollop of sour cream.

Creamy Vegetable Soup

This is wonderful way to get rid of all the left over veggies from your holiday vegetable trays. I modified it from a recipe that used an entire cube of butter a quart of heavy cream and four cups of cheese!

4-6 cups chopped broccoli florets, cauliflower, and carrots.
1 Quart chicken or vegetable stock, or as much as you need to cover the vegetables.
1 medium onion
1 Potato (optional)
2-3 stalks of celery
2-3 cloves of garlic minced or crushed.
1 tbs olive oil
Two Thyme sprigs
2 Bay Leaves
3/4 C. half and half, FF or just use milk.
Salt and Pepper to taste.
Grated cheese to sprinkle on top.

Saute' onions, celery and garlic in olive oil until soft. Add the other vegetables, chicken stock, thyme sprigs and bay leaves. Bring to a boil. Reduce heat and simmer for about 30 minutes or until veggies are soft. Remove from heat and mash vegetables just a bit with a potato masher.
Discard the thyme stems and bay leaves. Stir in the half and half. Serve with a little grated cheese on top.


Stir-fry Vegetables
1 c. 1/2 inch tofu cubes
1 minced garlic cloves
1/2 tsp. salt
1/4 tsp. garlic powder
1 c. sliced onions
1/2 c. sliced mushrooms
1 1/4 c. broccoli
1/2 c. sliced broccoli stalks
1 c. soy sauce
1 tbsp. olive oil
1 tsp. onion powder
1/4 c. water
1/2 c. tomato wedges
1/2 c. sliced zucchini

Rinse, drain and cut tofu. Marinate in soy sauce for 20-30 minutes while tofu is marinating. In a large skillet, briefly sauté garlic in the olive oil on medium-high.
Add onions and continue cooking until tender. Stir often.
Next, add broccoli stalks and water. Cover and simmer until carrots are half done. Continue stirring. Add zucchini, broccoli flowerets, mushrooms and seasonings.
Stir together. Cover and continue cooking. When vegetables are almost crisp-tender, add tomato wedges and cook briefly until tomatoes are softened. Remove from heat. Drain and gently fold in tofu chunks. Yield: 4 cups.

Egg Curry

1 tsp olive oil
1 med. yellow or white onion
1 clove garlic
1 med. can tomato sauce
2 tsp tumeric
1 tsp cayenne pepper
6-8 eggs

Hard boil eggs and side aside in cold water to cool. Saute onion and garlic in olive oil. Add tomato sauce and spices. Heat on low 20 minutes. Peel eggs, cut each in half, and add to the sauce. Heat on low for another 5 minutes. Enjoy!

Mushroom-egg Divan
Ingredients

1 lb. Fresh Mushrooms
1 -10 3/4 oz. can 98% fat free Condensed Cream of Mushroom Soup
2 tbs. Chives, snipped or Onion, minced
4 oz. (1 cup) Fat Free Cheddar Cheese, shredded
2 -10 oz. pkgs. Frozen Broccoli Spears, cooked & drained
6 large Eggs, hard-cooked, peeled & halved
4 tbs. Butter or Margarine (substitute of your choice)
1/4 cup Skim Milk
1/8 tsp. Ground Black Pepper
DIRECTIONS
Pre-heat oven to 375 deg. Rinse, pat dry and slice fresh mushroom (makes about 5 ½ cups); set aside. In a large skillet melt butter. Add mushrooms; sauté until golden, about 5 minutes. Stir in soup, milk, chives and black pepper. Bring to the boiling point. Stir in half of the cheese; cook and stir until cheese melts. Arrange broccoli in a buttered 10 x 6 x 2-inch baking pan. Top with eggs. Pour sauce over all. Sprinkle with remaining cheese. Bake uncovered, until hot and bubbly, about 15 minutes. If desired, serve over toast points.
YIELD: 6 Portions