COOKING WITH MEREDITH – Sticking to healthy eating habits tends to be abhorrently difficult in Bangkok, mainly due to the abundance of easily accessible, fast and cheap bites throughout the city. I’ve learned that the best way to combat food cravings and keep weak moments at bay is by packing tasty and healthy snacks to keep me fueled and sated throughout my day.
Today I have a few recipes to share with you that are so packed with flavor and bold ingredients that you won’t even realize you’re skimping on calories. Try my creamy classic French Onion and Spinach Green Goddess dips with protein packed tofu fries for an afternoon pick-me-up or share these treats with friends at your next party.
Green goddess spinach & feta dip
-
1 cup nonfat plain yogurt
-
¼ cup crumbed feta cheese
-
1 green onion
-
1 tbsp of dill weed
-
2 cloves garlic
-
2 limes
-
4 frozen briquettes spinach
-
salt and pepper
French Onion Dip
-
1 cup nonfat yogurt
-
3 onions sliced
-
1 tbsp olive oil
-
1 tbsp butter
-
½ tbsp sugar
-
1 tbsp balsamic vinegar
-
½ tsp fishsauce
-
¼ tsp dried thyme
-
salt and pepper
Crispy Tofu Fries
-
4 blocks of firm tofu
-
1/3 cup oyster sauce
-
2 tbsp vinegar
-
1 tbsp light soy sauce
-
½ tbsp Maggi Sauce
-
2 tsp dried chili flakes
-
salt and pepper
Developing the right method and seasoning for the perfect tofu has been an ongoing process that has taken me years. The key to delicious tofu is to press the excess water from the creamy protein blocks. This allows the outside to become crisp while leaving the inside soft but not soggy. It might sound daunting but it’s easy enough to just stack a few blocks of tofu between plates and add additional weight to the top plate. I typically press my tofu for at least two hours but you can leave it all day.
Once the tofu has been sufficiently pressed, drain off the water. Slice the tofu into large steak fry sized pieces and toss in the marinade. I prefer to cook the tofu in my countertop convection oven at 200C but a frying pan over medium heat works great too. Cook the tofu for about ten minutes on each side. Once cooked, the tofu sticks holdup great in the fridge and are still delicious cold.
There’s no secret to melt-in-your-mouth caramelized onions. It simply requires time and a little babysitting. I typically make these while I’m cleaning house because as I buzz around I can periodically stir the onions. Slice up four onions. Turn on your pan to medium heat and add butter, olive oil, and onions to the pan. Season with salt and pepper. Allow them to cook for ten to twenty minutes or until the onions begin to brown, then add balsamic vinegar, fishsauce, and thyme. Reduce the heat to low and stir occasionally for the next forty minutes.
When the onions have lost all moisture and have turned a deep brown color remove from the heat and transfer to a small bowl. Once they have cooled add one cup of plain non-fat yogurt. To mix I use kitchen shears and cut the velvety onions into small segments.
Spinach dip is an all-time classic for parties but it usually includes copious amounts of mayonnaise and cheese to create that signature creamy texture however that also packs extra pounds around the waistline. Instead I opt to load this Green Goddess dip with herbs for a strong flavor punch and use non-fat yogurt to eliminate calories. I buy frozen spinach briquettes from Tops and defrost a few when I’m in need. Place 4 small blocks of frozen spinach into a dishtowel to allow them to defrost for a few hours and then wring all the liquid out. Simply dice the herbs, cheese and garlic to a fine texture and combine with spinach, the juice of two limes, season heavily with salt and pepper and combine all ingredients.
I also like to prep a wide variety of fresh veggies to accompany the dips so when I’m running out the door I can grab a handful with a side of dip to fight those afternoon temptations. I hope you enjoy these guilt free flavor-packed treats and share them with friends, they’re the perfect nibble to take to a potluck or football party. Happy snacking!
