THE TOFU TALLY
Tofu is the healthy cook’s best
friend: The protein soaks up
and delivers the flavor of any
sauce it’s cooked in.
Brown rice $0.63
Vegetable oil $0.16
Crushed red pepper $0.16
Firm tofu $2.49
Grape tomatoes $1.50
Oyster sauce $0.33
TOTAL 7. 63
Spicy Tofu, Mushroom and Tomato
Brown Rice Bowl
SERVES 4 PREP 10 MIN COOK 45 MIN
1½ cups long-grain brown rice, rinsed
¼ cup vegetable oil
3 cloves garlic, sliced
2 scallions, cut into 1-inch pieces,
white and green parts separated
1 teaspoon crushed red pepper
8 ounces mushrooms, sliced
Salt and black pepper
One 14-ounce container firm tofu, cut into
½ pint grape tomatoes, halved lengthwise
2 tablespoons oyster sauce
1. In a medium saucepan, combine the rice
and 2¼ cups water over medium-low heat.
Cover and cook until the water is absorbed,
40 to 45 minutes. Fluff with a fork.
2. Meanwhile, in a large nonstick skillet,
heat 2 tablespoons oil over medium-high
heat. Add the garlic, scallion whites and
crushed red pepper and stir until fragrant.
Add the mushrooms and season with
salt and black pepper. Cook until the
mushroom liquid evaporates, about
3 minutes. Transfer the mixture to a plate.
3. Add the remaining 2 tablespoons oil
and the tofu to the pan and cook until
golden on one side, then toss to brown
throughout, about 3 minutes. Push the
tofu to the side of the pan and add the
tomatoes and oyster sauce. Cook until the
tomatoes begin to soften, about 1 minute.
Return the mushrooms to the pan and stir
in the scallion greens. Serve with the rice.
Quick Tilapia in Parchment
SERVES 4 PREP 20 MIN BAKE 10 MIN
1½ cups frozen corn
2 ounces sugar snap peas, halved
¾ teaspoon grated lemon peel, plus
Four 4-ounce tilapia fillets
1½ teaspoons Old Bay seasoning
2 tablespoons extra-virgin olive oil
1. Preheat the oven to 425°. Cut out four
12-by-15-inch pieces of parchment. In a
bowl, combine the corn, sugar snap peas
and lemon peel; season with salt and
pepper. Divide the mixture among the
parchment pieces and top with the fish.
Season the fish with the Old Bay, then the
olive oil and lemon juice.
2. Bring together the long sides of the
parchment and fold over twice, then tuck
the short sides under to form a pouch.
Transfer the pouches to a baking sheet and
bake until the fish is just opaque, about
10 minutes. Transfer to a plate.
THE FISH TAB
Frozen corn $0.56
Sugar snap peas $0.75
Tilapia fillets $6.99
Old Bay seasoning $0.08
Extra-virgin olive oil $0.31
Salt and pepper are freebies.
in juices. It’s
an easy way
to cook lean
a lot of