Sunday Dinner: Salad with Seared Ahi Tuna

Yes, I am aware that it is Monday, and not Sunday...Sorry it's late folks!



Tools
Frying Pan
Sharp Knife*
Spatula
Tongs


Ingredients
1 small ahi tuna steak (roughly the size of...a can of tuna!)
1 head red leaf lettuce
5 or 6 grape or cherry tomatoes (or more)
3 tbsp olive oil
1 serving miso or sesame or ginger (to taste!) dressing

Prep time: 5 min
Cook time:  5 min

Recipe

1. Rinse and chop your lettuce into nice bite sized pieces (I like 2" squares)
2. Put lettuce and tomatoes in a salad bowl and set aside
3. Heat olive oil on medium heat until water will sizzle, but not spatter.  Coat the pan thoroughly.
4. Place the tuna in the pan.  Let sear until a golden brown color is achieved (about 2 min).
5. Using a spatula release the tuna from the pan.  Using tongs gently turn the tuna and brown the other side until golden brown (about 2 min).
6. If desired sear remaining sides of tuna.  Do not overcook.
7. Remove Tuna from heat and immediately slice into 1/4" thick medalions.
8. Serve on salad with dressing as desired.

Note:  You can prepare this the night before for your lunch, or in the morning, as the tuna cooks very quickly.  I prefer to toss it in the pan after I'm done fixing my morning egg whites.


*Don't cheap out on me here folks.  Do yourself a favor, go to some place like Sur la Table or if you're feeling bourgeoisie  Williams-Sonoma and get yourself a nice santoku from Wustof or Henckle.  This is a great all purpose knife that will last you a long time if you take good care of it (that means washing it as soon as you are done with it and putting it RIGHT BACK....NO DISHWASHERS EITHER!)  (Thanks for the pro tips Chad!)

Sunday Dinner - Tacoritzolada Casserole

Is there an e in casserole?  We may never really know the answer to this question.  What you will know is how to make my delicious Taco-Enchilada-Soy Chorizo Casserole (thus the Tacoritzolada).

Tools

• 8"x13" baking dish

Ingredients

• 1 large can green enchilada sauce
• 12 corn tortillas
• 2 cans vegan refried beans
• 1/2 to 1 package soy chorizo
• 2 eggs *omit for vegan
• 1/3 c egg white *omit for vegan
• 1 package of Veggie Shreds - Mozzarella flavor (or your favorite veg, or other "Mozzerella" cheese)
• 1/2 onion, diced
• 1 Bell pepper, diced
• Coconut oil

Prep time: 15 min
Cook time: 45 min

Recipe

1. Preheat your oven to 375F.
2. Pour a small amount of the sauce on the bottom of the dish.
3. Place 6 of the tortillas on the bottom of the dish, covering the bottom of the dish as thoroughly as possible.
4. Spread the refried beans over the tortillas, they should only be about 1/2" thick at most.
5. Spread the soy chorizo over the beans.
6. Beat the eggs and egg whites together.  Pour them over the casserole.
7. (OPTIONAL) If you like your Tacos REALLY cheesy, sprinkle a layer of cheese over the egg.
8. Sauté the onion and bell pepper in the coconut oil until the onion is transparent, and the peppers have softened a little.
9. Layer the onions and bell pepper over the egg (and cheese if you added it here).
10. Place the remaining tortillas over the contents of the casserole, covering as thoroughly as possible.
11. Pour the remaining sauce over the casserole.
12. Sprinkle cheese over the sauce, to taste (I like mine nice and cheesy!).
13. Bake, uncovered, for 45 minutes, or until the egg is set in the center (it should reach about 140F).
14. Allow to sit for 15 min before serving.

This makes a great hearty meal, and makes even better leftovers!  Enjoy this with a side of brown rice cooked with veggie broth instead of water - just add 1/2 c of your favorite salsa for a great twist, and a tasty salad (yes everything should be preceded by a salad in my opinion!).

I must tell you that I'm sitting in my folks cabin and watching the snow coming down as I write this warm tasty recipe.  If you like to you can replace the soy chorizo with seasoned and browned grass fed bison or beef.  Be careful not to cook the bison to death, as bison is much leaner than beef.  Some sausage from your last hunting trip would do really nicely as well.

Sunday Dinner - Ryzzie's Vegan Bean Soup

Today I'm going to share with you my Vegan Bean Soup recipe, per special request of Stacey!  This soup is hearty and inexpensive to make.  PLEASE COOK SAFELY!



Tools:

• Large bowl
• Large slow cooker*
• Measuring cup

Ingredients

• 2.5 c Dried beans **
• 12 c Water 
• 6 Bouillon cubes***, vegan (fount at Sprout's)
• 2 Bay leaves
• 1 tbsp Sage
• 1 tbsp Turmeric
• 1 tbsp Oregano
• 1 tbsp Basil
• Sea salt
• Pepper
• 1/2 tsp Chili powder (optional)
• 2 Stalks celery, diced (optional)
• 2 Large carrots, peeled and diced (optional)
• 1/2 Onion, medium sweet yellow, diced (optional)
• 1 28oz can diced tomatoes (optional)

Prep time: 24 hours
Cook time: 6+ hours  

Recipe

1. Thoroughly inspect your beans.  Pebbles sometimes get into them, and you do not want to take a bite of rock.  Your teeth will tank you.  
2. Place the beans in a bowl and rinse 3-5 times with cold water, or until the water is relatively clear.  Bubbles may form, that is okay, it's just the beans!
3. Fill the bowl with water and set aside to soak overnight (24 hours is best!).
4. Drain the beans, then put them into the slow cooker.
5. Add the water, bouillon and herbs to the slow cooker.
   
   WARNING. Be careful when touching the slow cooker after it has been turned on.  The sides, lid, handles, contents, or cooking implements become VERY HOT and touching them can cause severe burns.
   
6. Set the slow cooker to HIGH heat.
7. (optional) Sautee the celery, carrots, and onion over medium heat until onions are transparent.
8. (optional) Add the celery, carrots, and onion to the slow cooker.
9. (optional) Add the diced tomatoes to the slow cooker, including juices.
10. Cook for 2 hours, then reduce to LOW heat.
11. Cook for 4 hours, or until beans reach desired consistency.
12. Serve while hot!

Stores well in the fridge or freezer.
Pair with a slice of crusty bread and a large salad with tomatoes, radishes and cucumbers for a balanced meal.

Please read the instruction manual (no matter how smart you think you are!  I have a BSEE, and I always read the books that come with my stuff...someone spent a lot of time writing that for you!) for your equipment.  If you do not know where to find the manual, try looking online.  Most user guides and instruction manuals are available electronically.  Understand the operation and safety considerations for your slow cooker.  I do not advise leaving it unattended the first few times you use it (if ever), though I do leave mine on during the day when at work.


* Verify that your slow cooker can accommodate the large volume of this recipe.  I have one of the large oval kind, and it gets about 1/2 full. If you do not have a slow cooker, this recipe can be prepared on the stove in a big stock pot, in a french oven in the stove (this method will take a very long time), or even in a dutch oven over coals (this method will also take a long time).
** Any mix of dried beans will do, I like the ones in the bulk section at sprouts, one has barley, the other is heavy on lentils, any of these will work just fine!
***There were three varieties of vegan bullion cubes for me to choose from, I selected the one with herbs and sea salt, but any flavor will do.

Veggie Night - Teriyaki Tofu with Garlic Broccoli on Brown Rice

I have been inspired by my friends to make this weekly post.  Several people have mentioned to me that they are adding a "Vegetarian Night" to their weekly meal plan.  I am so proud of all of you!  Having a vegetarian night is a great way to add some really healthy food to your diet.  Many of you have asked me for recipes and meal ideas, and I thought that posting them here would be a great way for me to share them with you!

Tonight I'm going to tell you how to make The following extra tasty meal:

Teriyaki Tofu with garlic broccoli served on brown rice.

NOTE:  This recipe serves 3

Ingredient List
1 package Firm Tofu
1 head of broccoli, fresh*
3 to 6 cloves of garlic
Olive Oil
Sesame Oil
1/4 c. Soy Sauce
1/4 c. Mirin**
2 tbsp. Rice Vinegar
1/4 c. Worcestershire Sauce
Brown Rice, prepared per packaging

All of these can be found at your local Asian Grocer, and are great to have for other asian themed dishes, or even tasty salad dressings!

*Frozen broccoli typically has excess moisture on it.  You would need to thaw and drain frozen broccoli, but the likelihood of splattering is VERY high.

**For reduced sugar teriyaki please substitute your favorite powder or liquid sweetener for the Mirin.  I recommend preparing the teriyaki sauce first, then sweetening to taste after it is prepared.


Teriyaki Tofu
1.  Slice Drained and Pressed tofu into large pieces (about the size of a card deck).  Set aside.
2.  Sautee on high heat 1 to 3 cloves of  Diced or press garlic in approximately 2 tbsp. of olive oil and 1/2 tsp of Sesame Oil.  Do not allow the oil to smoke.
3.  Reduce heat to low, and allow to cool slightly.
4.  In a small bowl combine soy sauce, mirin, rice vinegar and 1 tbsp Sesame oil.  Carefully add to the frying pan.
5.  Heat the sauce until it begins to simmer, then gently lay the sliced tofu in the sauce.  Continue cooking on low to medium heat, turning tofu over once it is darkened on the under side.  Remove from pan when darkened on both sides, and warmed through (the darkness is from the sauce being absorbed).
6.  Increase the burner to med heat, and reduce the sauce remaining in the pan for approximately 2 min.  Be careful not to scorch, and stir constantly.

Set Tofu and Teriyaki Sauce aside.

Garlic Broccoli
1.  Without discarding the stem slice rinsed broccoli into sixths lengthwise.
2.  Sautee 1 to 3 cloves of diced or pressed garlic on high heat in approximately 2 tbsp. of olive oil and 1 tsp of sesame oil.  Do not allow the oil to smoke.
3.  Carefully add the broccoli to the oil.  Reduce heat to medium.  Sautee broccoli, turning over occasionally until the color changes to a BRIGHT green, and the stalk begins to soften (test with a fork).  Cooked broccoli should still be firm, and not mushy at all, but easy to skewer with a fork.

Serve Tofu and Broccoli over a bed of brown rice and drizzle your homemade sauce over the top.

As always READ THE INGREDIENTS of what you buy, and be portion conscious.  

Ryzzie takes no responsibility for assuring reader(s)'s cooking skill, or the quality of reader(s)'s cooking equipment or appliances.  Please be sure to follow all manufacturer's directions, and do not leave your stove unattended at any time.  Keep a fire extinguisher rated for grease fires in your kitchen in an easily accessible place at all times, and regularly check the batteries on smoke and fire detectors.  Cooking can be dangerous, so please be careful!  Knives are always sharp, and stoves are always hot.