How to Cook?

Beans - How to Cook

Dried beans are nutritious, flavourful, and versatile, and they are a key ingredient in soups, stews, salads, and many other dishes. Except for lentils and split peas, all dried beans must be soaked before cooking.

Soaking lets the beans absorb water and softens their tough skins, and this results in a more even cooking and a shorter cooking time. As a rule, first rinse the beans in cold water to remove dust and any debris or wrinkled beans that float to the surface. Then place the beans in a bowl or container and cover them with two inches of cold water. Soak them overnight, at least 6-8 hours, and even longer for some varieties. If you cannot soak the beans in advance, a "quick" method can be used. Place the beans in a large pot and cover them with two inches of water. After bringing the beans to a boil, turn off the heat, cover them, and let them soak for one hour. Quick soaked beans will take longer to cook. In both cases, the beans are ready to be cooked as directed, or you can drain and store them in the refrigerator for a number of days.

Blanching Vegetables

If you are tired of your vegetables loosing colour, texture, and flavour before you serve them, then blanching may be the solution. Prolonged exposure to heat deteriorates vegetables. Blanching lightly cooks only the outer layer of their flesh.

To blanch vegetables plunge them into boiling salted water for a short period of time, and then immediately stop the cooking process by placing the vegetables into ice water until they cool. Green beans and other fibrous vegetables retain their crispiness and colour. For other vegetables and fruits, such as tomatoes and peaches, a brief blanching loosens the skin while keeping the flesh firm, making them easier to peel. In all cases the colour is set and the flavour is retained. You must remember not to overload the pot because this will increase the cooking time. Blanch in batches if necessary. The vegetables can be used immediately in salads and other cold dishes, or they can be stored or frozen for later use. A quick sauté or stir fry is all that is needed to finish cooking the vegetables, and if they are being added to a dish such as a soup or stew, adding them during the last few minutes of cooking will insure colourful results.

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Asian-Style Grilled Tofu with Greens

NUTRITION PROFILE:
Diabetes Appropriate | Healthy Weight

Look for Asian greens (tatsoi, mizuna and/or pea shoots) packaged as a salad mix. They're slightly more bitter than many spring greens and will stand up well to this aromatic, vinegary dressing.

Makes 6 servings

ACTIVE TIME: 45 minutes

TOTAL TIME: 45 minutes

EASE OF PREPARATION: Easy

Dressing
1 small carrot, peeled and coarsely chopped
1/2 cup prepared carrot juice
2 tablespoons white or yellow miso (see Note)
2 tablespoons rice vinegar
2 tablespoons canola oil
1 tablespoon coarsely chopped fresh ginger
1/2 teaspoon minced garlic

Tofu & Greens
28 ounces water-packed firm tofu, drained and rinsed
2 tablespoons honey
2 tablespoons canola oil
2 tablespoons reduced-sodium soy sauce
1 tablespoon black bean-garlic sauce (see Note)
2 teaspoons minced garlic
10 ounces mixed Asian greens or baby spinach

1. To prepare dressing: Puree carrot, carrot juice, miso, vinegar, oil, ginger and garlic in a blender or food processor until smooth.
2. To prepare tofu: Slice each tofu block crosswise into 5 slices; pat dry with paper towels. Combine honey, oil, soy sauce, black bean-garlic sauce and garlic in a small bowl. Spread half the marinade in a large baking dish and top with the tofu slices. Spread the remaining marinade over the tofu, covering completely.
3. Preheat grill to medium-high. Oil the grill rack (see Tip). Grill the tofu until heated through, 2 to 3 minutes per side. To serve, toss greens with the dressing. Divide among 6 plates and top with the tofu.

at 6:26 AM

NUTRITION PROFILE:
Low Calorie | Low Carb | High Fiber | Low Sodium | Low Sat Fat | High Calcium | High Potassium | Heart Healthy | Diabetes Appropriate | Healthy Weight

The best thing about tofu - besides its nutritional value - is the way it carries other flavors, such as the tanginess of this sesame dressing. Serve this warm salad with crunchy breadsticks and a tall glass of iced jasmine tea.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

EASE OF PREPARATION: Easy

3 tablespoons canola oil
2 tablespoons rice vinegar
1 tablespoon honey
2 teaspoons reduced-sodium soy sauce
1 teaspoon toasted sesame oil
1 teaspoon minced fresh ginger
1/2 teaspoon salt
1 14-ounce package extra-firm, water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
8 cups mixed salad greens
2 medium carrots, peeled, halved lengthwise and sliced
1 large cucumber, chopped

1. Whisk canola oil, vinegar, honey, soy sauce, sesame oil, ginger and salt in a bowl.
2. Place tofu and 2 tablespoons of the dressing in a large nonstick skillet. Cook over medium-high heat, turning every 2 to 3 minutes, until golden brown, 12 to 15 minutes total. Remove from the heat, add 1 tablespoon of the dressing to the pan and stir to coat.
3. Toss greens, carrots and cucumber with the remaining dressing. Serve immediately, topped with the warm tofu.

at 6:17 AM

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

Crunchy vegetables and tender chicken breasts tossed in a tangy vinaigrette make a refreshing main-dish salad. If you poach the chicken yourself, reserve 3/4 cup of the cooking liquid to make the dressing.

Makes 6 servings, 2 cups each

ACTIVE TIME: 30 minutes

TOTAL TIME: 40 minutes

EASE OF PREPARATION: Moderate

Dressing
1/4 cup reduced-sodium soy sauce
3 tablespoons rice-wine vinegar
1 1/2 tablespoons brown sugar
1 1/2 teaspoons sesame oil
1 1/2 teaspoons chile-garlic sauce (see Ingredient notes)
3 tablespoons canola oil
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1 tablespoon tahini paste
3/4 cup reduced-sodium chicken broth or reserved chicken-poaching liquid

Salad
2 tablespoons sesame seeds
8 cups shredded napa cabbage (1 small head; see Ingredient notes)
1 1/2 cups grated carrots (2-3 medium)
5 radishes, sliced (about 1 cup)
1/2 cup chopped scallions
3 1/2 cups shredded skinless cooked chicken (about 1 1/2 pounds boneless, skinless chicken breast) (see Tip)

1. To prepare dressing: Combine soy sauce, vinegar, brown sugar, sesame oil and chile-garlic sauce in a glass measuring cup; stir to blend. Heat canola oil in a small saucepan over medium-high heat. Add ginger and garlic; cook, stirring, until fragrant, 1 to 2 minutes. Add the soy sauce mixture to the pan; bring to a simmer. Whisk in tahini and broth (or poaching liquid); cook until reduced slightly, 3 to 4 minutes. Let cool.
2. To prepare salad: Heat a small dry skillet over medium-low heat. Add sesame seeds and cook, stirring, until lightly browned and fragrant, 1 to 2 minutes. Transfer to a small plate to cool.
3. Combine cabbage, carrots, radishes, scallions and chicken in a large shallow bowl. Stir dressing to recombine and drizzle over the salad; toss to coat. Sprinkle the sesame seeds on top.

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