Wow has it been a cold winter!! I am so looking forward to Spring.
As I may or may not have mentioned before, I don’t eat much red meat and overall, don’t get enough protein in my diet, despite eating beans, chicken and fish. I read an article recently that stated that when we get over a certain age, we actually need more protein than we did when we were younger to keep muscles strong, manage metabolism, and support tissue repair. Not to mention how good it is for skin and hair. How much we need depends on how active (or inactive) we are. I can be sedentary one day and on overdrive playing tennis or pickleball the next. You can get a lot of information online as to how much you might personally need, but we’re here to talk about cooking, so this month I am focusing on various recipes that are protein loaded – for meat eaters and plant-based dieters.
The first recipe I am listing is for the bison chili. Years ago, when I was out to dinner with my brother and some friends, he ordered bison meatloaf. I had a taste and hated it. Then a few years later my sister-in-law made the bison chili that I now love. And since then I have tried and liked bison burgers. Bison is much lower in fat – 90% lean and is 34% protein per pound. So, if you haven’t tried it, this is a good recipe to start with.
The other two recipes, a chicken dish and a plant based, are delicious and protein packed as well, so here’s to keeping our bodies strong as we grow older…and wiser. 😊
Pumpkin & Bison Chili (Momswithcrockpots.com)
1 Tbsp. olive oil
1 pound ground bison (or you can use turkey)
1 onion chopped
14.5 oz. diced tomatoes canned
15 oz. pumpkin puree canned
15 oz. chili beans canned
15 oz. black beans canned or home cooked
3 Tbsp. brown sugar (or monk fruit sweetener)
1 Tbsp. pumpkin pie spice
1-1/2 Tbsp. chili powder
Shredded Cheddar Cheese
Heat olive oil in a skillet over medium heat. Once the oil is hot, add the ground bison and chopped onion. Continue to cook until the bison is crumbly and no longer pink and then drain of any fat.
Transfer cooked bison and onions to a slow cooker and stir in all remaining ingredients. Set crock pot to the low heat setting, cover and cook for 3 hours. If you don’t have a slow cooker, use a pot on very low heat. Place in bowls and top with the shredded cheese. Serves 6
Chicken Parmesan & Quinoa Stuffed Peppers (Eatingwell.com)
1 Tbsp. olive oil
1 medium onion, chopped (about 1-1/2 cups)
4 cloves garlic, minced
1 cup quinoa, rinsed
1-1/4 cups water
3 cups shredded cooked chicken breast
1-1/2 cups lower-sodium marinara sauce
1/3 cup grated Parmesan cheese
3/4 cup sliced fresh basil, divided
4 large red bell peppers (about 8 ounces each)
2 ounces low-moisture, part-skim mozzarella cheese, shredded (about 1/2 cup)
Preheat oven to 350 degrees F. Heat oil in a medium saucepan over medium-high heat. Add onion and garlic and cook, stirring occasionally, until the onion is translucent, 4 to 5 minutes. Add quinoa; cook, stirring for 30 seconds. Add water, increase heat to high and bring to a boil. Reduce heat to medium, then cover and cook for 15 minutes. Remove from heat and let stand, covered, for 5 minutes. Stir in chicken, marinara, Parmesan and 1/2 cup of the basil.
Trim top 1/2 inch from peppers then remove seeds and membranes. Arrange the peppers, cut-sides up, in an 8-inch-square glass baking dish. Cover with plastic wrap and microwave on high for 3 minutes. Spoon the quinoa mixture evenly into the pepper halves (about 1-1/4 cups each).
Bake the stuffed peppers until they are softened, about 15 minutes. Sprinkle evenly with mozzarella. Continue baking until the cheese is melted, 5 to 7 minutes. Sprinkle evenly with the remaining 1/4 cup basil. Serves 4
Sesame Eggplant & Almond Butter Tofu Bowls (minimalistbaker.com)
For Tofu:
8 ounces extra-firm tofu
3 Tbsp. cornstarch
2 Tbsp. sesame oil
Sauce:
1 Tbsp. sesame oil
2 Tbsp. salted creamy almond (or cashew or peanut butter)
1 Tbsp. tamari (or soy sauce // gluten-free as needed)
1 Tbsp. lime juice
1-1/2 to 2 Tbsp. maple syrup or coconut sugar
1 tsp. chili garlic sauce
Eggplant:
1 Tbsp. toasted or untoasted sesame oil
2 medium Japanese eggplants (stem removed, halved, then cut in 1-inch pieces // skin on)
1 Tbsp. of sesame oil
1 Tbsp. tamari (or soy sauce // gluten-free as needed)
1 Tbsp. maple syrup
1 tsp. sesame seeds (optional)
2-3 cups (or servings) white, brown, or cauliflower rice
For toppings: Kimchi, Asian Pickles or fresh vegetables (optional)
Start by wrapping tofu in a clean towel and setting something heavy on top (like a cast iron skillet) to press out excess moisture for 10 minutes. Set aside.
Prepare cauliflower rice, or if serving with traditional rice, start now by adding 3/4 cup white or brown rice and 1-½ cups water to a small saucepan and bringing to a boil. Once boiling, reduce heat to low, cover with a secure lid, and cook for 15-20 minutes for white rice or 20-25 minutes for brown rice. Set aside.
Prepare the tofu sauce in a medium mixing bowl by whisking together sesame oil, nut butter, tamari, lime juice, maple syrup (or coconut sugar), and chili garlic sauce. Taste and adjust seasonings as needed, adding more tamari for saltiness, lime juice for acidity, chili pepper for heat, or maple syrup for sweetness.
Heat a large skillet over medium heat and cut pressed tofu into small rectangles. Toss in cornstarch (they should be well coated) and sauté in 2 Tbsp. sesame oil, flipping once browned on the underside to ensure even browning – about 5 minutes total. Add the almond butter sauce and stir to combine. Cook for another 2-3 minutes, stirring gently to ensure even cooking on all sides. Remove from pan and set aside.
To the still hot pan – over medium-high heat – add 1 Tbsp. sesame oil and once hot, the eggplant. Drizzle with tamari, maple syrup and sesame seeds (if using) and sauté, stirring frequently for 2-3 minutes or until browned on all sides.
To assemble, divide rice between serving bowls and top with eggplant, tofu and any desired toppings. Serves 3.