ChefUptothePlate

Food, Nutrition and Cooking


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Parmigiana

Eggplant and Broccoli Soy Parmigiana

1 large eggplant, sliced ~ 1/4″ slices

dried basil, oregano, garlic and red sweet peppers

olive oil cooking spray

1 head of broccoli, cut into florets and lightly steamed

8 oz soy mozzarella, shredded

1 pkg firm tofu, drained and chopped finely (use food processor) until the tofu resembles ricotta cheese

1/2 cup grated Parmigiano Reggiano

1 32 oz jar spaghetti sauce (or your own homemade)

Spread eggplant slices on pizza stone or baking sheet sprayed with olive oil cooking spray. Sprinkle with dried herbs/seasonings. Bake eggplant at 400 degrees F for 20 minutes, flip slices over and bake another 20 minutes. Remove from oven and reduce oven temperature to 350 degrees.

Mix together prepared tofu, mozzarella and parmigiano cheese.

Spread a few tablespoons of sauce on bottom of 8″ square baking pan. Add a layer of eggplant, a layer of broccoli and about 1/2 the cheese mixture. Repeat layers once and top with remaining spaghetti sauce.

Bake uncovered for 30-45 minutes until nice and bubbly hot.

Serve with Italian bread.

Serves ~ 6 people. Refrigerated leftovers can be reheated in oven or microwave.


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Gone Fishin’

Taco-esque Fish   Serves 2

1/2 lb mild fish such as tilapia, sea bass, brook trout

2 whole wheat flour tortillas

~ 3 oz cheese such as cheddar (or soy cheese)

3 cups tossed salad (with as many different veggies as you like, best with at least one ingredient that crunches)

2 oz avocado, sliced

Sriracha chili sauce to taste

2 T prepared salad dressing (your favorite)

Saute fish, in a pan prepared with cooking spray, until cooked through (~5-7 minutes), break into chunks

Heat tortillas and toast lightly to remove that raw taste but do not let them get crunchy.

Sprinkle each tortillas with 1/2 the cheese and melt ~ 30 seconds in microwave. Top each tortilla with 1/2 the fish, chili sauce to taste, 1/2 the salad, 1/2 the avocado and finish each with 1 Tbsp your favorite salad dressing. 

Fold in half and eat like a taco or go formal with a knife and fork.