Heart smart: wholesome breakfast, lunch and dinner.(Food: easy and healthful recipes)

 
Shiitake-Tofu Scramble 
 
SERVES 2 
30 MINUTES OR LESS 
 
This hearty breakfast dish is a 
good source of riboflavin, selenium, 
zinc, vitamin C, vitamin [B.sub.12] 
and vitamin D. 
 
1 large egg 
4 large egg whites 
1/4 tsp. thyme 
1/4 tsp. salt 
1/4 tsp. black pepper 
1 tsp. olive oil 
1/4 cup minced scallion 
1/4 cup diced red bell pepper 
3 oz. firm tofu, diced 
  (about 1/2 cup) 
2 fresh shiitake mushrooms, 
  stems discarded and caps 
  coarsely chopped 
2 Tbs. grated Parmesan cheese 
 
1. In a small bowl, beat together the 
whole egg, egg whites, thyme, salt 
and black pepper. 
 
2. In an 8-inch nonstick skillet, heat 
the oil over medium heal. Add the 
scallion, bell pepper, tofu and shiitakes, 
and cook, stirring, until the 
tofu is just beginning to brown, 
about 2 minutes. 
 
3. Add the beaten egg mixture. 
Immediately sprinkle on the 
Parmesan cheese, and cook, stirring 
with a wooden spoon, until 
the eggs form soft curds, 1 to 
2 minutes. 
 
PER SERVING: 165 CAL; 16G PROT; 7.9G TOTAL 
FAT (2.5G SAT. FAT); 7G CARB; 111MG CHOL; 
567MG SOD; 1G FIBER 
 
Shiitake Mushroom Burgers 
 
SERVES 
 
Packed with fiber, niacin, riboflavin, 
selenium, and vitamin D, 
these burgers make a tasty noontime 
meal. 
 
1/2 cup dried shiitake mushrooms 
1 cup boiling water 
3 slices (1 oz. each) firm 
  sandwich bread 
1 lb. fresh shiitake mushrooms, 
  stems discarded and caps quartered 
3 tsp. olive oil 
1 small onion, finely chopped 
1 carrot, finely chopped 
3 cloves garlic, minced 
2/3 cup bulgur 
3/4 tsp. salt 
1/2 tsp. rosemary, minced 
3 oz. part-skim mozzarella, shredded 
 
1. In a small heatproof bowl, combine 
the dried mushrooms and 
the boiling water, and let stand for 
20 minutes or until softened. 
Reserving the soaking liquid, 
scoop out the dried mushrooms 
and finely chop. Strain the soaking 
liquid through a coffee filter 
or paper towel-lined sieve. 
 
2. In a food processor, process the 
bread until finely crumbed. Set 
the breadcrumbs aside. Add the 
fresh mushrooms to the processor, 
and process until finely chopped. 
 
3. In a large nonstick saucepan, heat 
2 teaspoons of the oil over low heat. 
Add the onion, carrot and garlic, 
and cook, stirring frequently, until 
the onion is tender, about 7 minutes. 
Add the fresh mushrooms and 
reconstituted dried mushrooms, 
and stir mixture to combine. 
 
4. Add the bulgur, salt, rosemary 
and mushroom soaking liquid. 
Increase the heat to medium, 
cover and cook, stirring occasionally, 
for 10 minutes. Uncover, and 
cook until the bulgur is tender and 
the liquid has been absorbed, 5 to 
7 minutes. 
 
5. Transfer the bulgur mixture to a 
large bowl. Let cool to room temperature. 
Stir in fire breadcrumbs 
and mozzarella. 
 
6. In a large nonstick skillet, heat 
the remaining 1 teaspoon oil over 
medium heat. Shape the mushroom 
mixture into 4 patties. Cook 
until crusty and heated through, 
about 3 minutes per side. 
 
PER SERVING: 305 CAL; 12G PROT; 8.3G TOTAL 
FAT (3G SAT. FAT); 49G CARB; 12MG CHOL; 
674MG SOD; 8G FIBER 
 
Shrimp Stir-Fry with 
Shiitake & Asparagus 
 
SERVES ...