Dine In A Dash: Four Dinner Recipes to Make NOW!

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Pressed for time? When life gets hectic, try these quick and easy dinner recipes!

Broccoli & Tofu Stir-Fry
Serves two

1/2 cup basmati rice, uncooked
¼ cup (60 ml) low sodium vegetable broth
2 tbsp. (60 ml) cup rice wine
1 tbsp. (22.5 ml) low sodium soy sauce
1 tbsp. (15 ml) cornstarch
1/2 tsp.(5 ml) stevia
¼ tsp. (1.25 ml) crushed red pepper
½ 14-ounce package extra-firm water-packed tofu, drained
Sprinkle of sea salt
2 tbsp. (15 ml) coconut oil, divided
1 medium onion
1 clove garlic
½ inch fresh ginger, minced
3 cups (750 ml) broccoli florets
1 red pepper, chopped
2 tbsp. (30 ml) water

Cook rice according to instructions. While rice is cooking, combine broth, rice wine, soy sauce, cornstarch, stevia, and crushed red pepper in a small bowl. Set aside. Cut tofu into ½ inch cubes and pat dry, then sprinkle with salt. Heat one tablespoon of oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned for about three minutes. Gently turn and cook, stirring occasionally, until browned all over, two to three minutes more. Transfer to a plate and cover with aluminum foil. Reduce heat to medium. Add the remaining one tablespoon of oil and onion and sauté for three minutes. Add garlic and ginger and cook until fragrant, about 30 seconds. Add broccoli, red pepper and water; cover and cook, stirring once or twice, until tender-crisp, five to ten minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, one to two minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce. Serve over ½ cup of brown basmati rice.

Nutritional Information
Calories: 404 Cal
Fat: 16 g
Carbohydrates: 47 g
Fiber: 7 g
Sugars: 11 g
Protein: 22 g

Penne Primavera
Serves two

1 ½ cups (375 ml) of cauliflower, cut into florets
4 cloves of garlic, chopped
½ block of tofu, cut into ½ inch dice
2 tbsp. (30 ml) olive oil, divided
⅓ cup (75 ml) unsweetened almond milk
2 tbsp. (30 ml) nutritional yeast
¼ tsp. (1.25 ml) dried basil
½ tsp. (2.5 ml) onion powder
½ tsp. (2.5 ml) dill weed
Pinch of thyme
¼ tsp. (1.25 ml) sea salt
Fresh ground pepper to taste
1 small onion, chopped
1 cup (250 ml) of broccoli, cut into florets
1 red pepper, chopped
1 medium carrot, grated
1 cup (250 ml) brown rice penne

First prepare the tofu. Cut into ½ inch cubes and pat dry with a paper towel. Sprinkle with sea salt. Heat a frying pan to high heat and add one tablespoon of olive oil. Add the tofu and sauté until each side is browned, about 10 minutes. Transfer to a plate and cover with aluminum foil to keep warm. Meanwhile prepare the sauce. Cut cauliflower into florets. Bring two cups of water to a boil. Boil cauliflower florets until soft, about 10-15 minutes. In a frying pan, sauté the garlic in a half tablespoon of olive oil on low. Do not allow the garlic to turn brown as this produces a bitter flavour. Put the cauliflower florets into the blender. Add in almond milk. Add in the sautéed garlic and olive oil. Sprinkle in all of the seasonings. Blend all together. Next prepare the penne according to package instructions. In the same frying pan, sauté onion until turns translucent, three to five minutes. Add remaining ingredients and two tablespoons of water and sauté for another five to seven minutes.

Nutritional Information
Calories: 473 Cal
Fat: 21 g
Carbohydrates: 50 g
Fiber: 10 g
Sugars: 9 g
Protein: 24 g

Southwest Spaghetti Squash
Serves two

1 large spaghetti squash, halved
1 tbsp. (15 ml) coconut oil
1 medium onion, chopped
1 red pepper, chopped
2 garlic clove, minced
1-14 oz can organic black beans, drained and rinsed
½ tsp. (2.5 ml) cumin
1 tsp. (5 ml) dried oregano
2 tsp. (10 ml) paprika
Cayenne pepper to taste
2 tbsp. (30 ml) tomato paste

Cut spaghetti squash in half and clean out seeds and pulp. Place face down on a paper towel in microwave. Microwave on high for five to seven minutes. Squash is cooked when it strings easily with a fork. Be careful as squash will be hot. Set aside for a few moments to cool. Meanwhile heat oil in pan and cook onion until it turns clear. Add garlic and red pepper and cook for two to three minutes. Remove meat of squash with a fork and set aside outer part of squash (shells). Add squash to pan and toss to ensure coated in oil. Add beans, spices and tomato paste. Cook until heated through. Serve in squash shells.

Nutritional Information
Calories: 377 Cal
Fat: 10 g
Carbohydrates: 60 g
Fiber: 16 g
Sugars: 7 g
Protein: 15 g

Vegan Tacos
Serves two

1 tbsp (15 ml) coconut oil
6 taco shells
1 medium onion, chopped
1 red pepper, chopped
½ package of tempeh
½ package of Mrs. Dash Taco Seasoning Mix
⅓ cup (75 ml) water

Shredded lettuce
Vegan cheese and/or vegan sour cream
Nutritional yeast

Heat pan and add oil. Add onion and red pepper to pan and cook onion for three to five minutes. Crumble up tempeh with hands to resemble ground meat and add to pan. Cook until heated through, around five to ten minutes. While tempeh is cooking, toast taco shells in a toaster or regular oven. Add seasoning mix and water to tempeh mixture and heat until thickened. Place tempeh mixture in taco shells and top with toppings of choice.

Nutritional Information
Calories: 439 Cal
Fat: 17 g
Carbohydrates: 51 g
Fiber: 10 g
Sugars: 4 g
Protein: 29 g


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