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Pork Chop Ingredients 1/4 cup flour Salt and pepper to taste 1 egg, beaten 1/2 cup panko bread crumbs 1/2 cup soynuts, finely chopped ¼ teaspoon thyme ¼ teaspoon ground sage 1 pork chop, bone in or boneless, ¾ inch thick 2 tablespoons vegetable Oil Edamame Tomato and Basil Relish Ingredients 1 small tomato, seeded and cored, chopped into small pieces 2 large basil leaves, finely chopped 1/4 cup edamame, cooked according to package directions 2 ounces garlic infused vegetable oil Salt and pepper to taste 3 stalks asparagus, steamed until crisp tender Pork Chop Directions Preheat oven to 400 degrees. In a wide shallow bowl, add flour, salt and pepper.In another bowl, add egg. In another bowl, add bread crumbs, soynuts, thyme and sage. In order, lightly flour chop, then dip in egg, then lastly lightly coat in bread crumbs and soynuts. In sauté pan, add oil, heat until hot (add a few drops of water and if it sizzles, oil is hot enough). Add chop and sauté on each side until golden brown. Put into oven, pan and all (if handle is not heat resistant wrap in foil) Cook to temperature of 140-145 degrees. Remove from oven. Cover with foil.Rest for 5 minutes. Serve with Edamame, tomato and basil relish. Edamame Tomato and Basil Relish Directions In a small sauce pan, add tomato, basil, edamame and oil.Over low heat cook for 10 minutes.Season to taste.Serve with pork chop.Garnish with asparagus. Notes Yield: 1 serving By Ephraim J. Malag CMFC CEC ACE, Executive Chef, Grand Falls Casino Resort Larchwood, Iowa

Salmon Ingredients 1 tablespoon soy oil 8 ounce salmon, skinless center cut Salt and pepper to season Asparagus and carrot bundles to garnish Peppercorn Sauce Ingredients 2 ounces soft silken tofu ¼ cup plain soymilk 2 teaspoons grated asiago cheese 1/4 teaspoon of course ground black peppercorn 1/4 pink peppercorn crushed Sprig of thyme Pinch of garlic salt. Edamame Tomato and Basil Relish Ingredients 2 small tomato, seed and remove core, chopped into small pieces 3 large basil leaves, finely chopped 1/2 cup edamame, cooked according to package directions ½ cup garlic infused extra virgin olive oil Salt and pepper to taste Salmon Directions Preheat oven 325 degrees.In a small sauté pan, add soy oil and heat until hot. Add salmon and sear fillet approximately 1‑2 minutes on each side. Place pan, if oven proof (if not oven proof, wrap in aluminum foil) in a 325 degree oven. Cook until just pink in the middle. Season to taste. Peppercorn Sauce Directions In a small sauce pan, combine all items and bring to a boil, remove from burner. Remove sprig of thyme. Edamame Tomato and Basil Relish Directions In a small sauce pan, add tomato, basil, edamame, and oil. Over low heat cook for 10 minutes. Season to taste.To assemble, place salmon on serving dish, drizzle with peppercorn sauce. Add relish. Garnish with bundle of cooked asparagus and carrots. Serve. Notes Yield: 2 servings

Spice Rub Ingredients 1 tablespoon fennel seed 1 tablespoon mustard seed 1 tablespoon salt 1 tablespoon sugar 1 teaspoon chili powder 1 teaspoon cumin 1 teaspoon paprika White pepper and cayenne to taste4-6 ounce sirloin steak Gnocchi Ingredients 1 1/4 pounds silken tofu, drained 1/4 pound Parmesan cheese Salt and pepper to taste 2 egg yolks 1 1/2 cups flour Fall Vegetables Ingredients 1 butternut squash, roasted and cut into bite size pieces 3 radishes, sliced 2 apples, cored and thinly sliced 2 cups Brussel sprouts, blanched 2 cups edamame, cooked according to package directions 3 tablespoons butter Crème Fraîche Ingredients 2 cups cream 1/2 cup buttermilk Seared Sirloin Steak Directions Heat a small, ungreased sauté pan over high heat. Once warm, place fennel and mustard seeds in pan. Move or shake the pan briskly back and forth to stir and agitate the seeds so they don't stick to the bottom of the pan or burn. Or use a wooden spoon to constantly stir the seeds. Cook the seeds for 3 to 4 minutes, or until they become fragrant and slightly darker brown. Cool. Grind the seeds. In a small bowl, combine ground seeds with remaining spices. Coat steak with spice rub and let marinate in the refrigerator for 24 hours. In a heated cast iron skillet, sear meat until medium rare, remove. Slice steak very thin, and fan out on 4 serving plates. Add gnocchi, vegetables and sauce. Serve Immediately. Gnocchi Directions In a food processor, add tofu and plus until tofu is at a fine consistency. Add parmesan, salt, pepper and egg yolks until well combined. Add flour, blend until a ball is formed. Shape small portions of the dough into long ropes. With a knife dipped in flour, cut ropes into 3/4 inch pieces. Bring a large pot of lightly salted water to a boil. Drop in gnocchi and cook for 3 to 5 minutes or until gnocchi has risen to the top; drain. Crème Fraîche Directions In a medium bowl, whisk ingredients together and let sit at room temperature for 48 hours or until thick. Refrigerate until needed. To assemble In a large fry pan, add 3 tablespoons butter, melt. Add gnocchi and sauté until golden brown. Add vegetables and stir until coated with butter and lightly browned, Add crème fraîche, reduce to desired consistency. Optional-garnish with truffle oil, and fresh sage. Spoon over meat. Notes Yield: 4 servings By Chef Scott Stroud, Centro Restaurant

Sirloin Steak Ingredients 1 cup water 1 tablespoon cumin Salt to taste 2 cloves garlic 1 tablespoon Achiote powder 2 limes, juiced 3-4 ounce Top Sirloin Cap Steaks 2 tablespoons adobo seasoning Limes and cilantro for garnish Black Soybean Salsa Ingredients 1 -15 ounce can black soybeans, drained and rinsed1 small tomato, diced 1/4 small yellow onion, minced 2 large cloves garlic, minced 1 tablespoon cilantro, chopped 1 1/2 jalapeños, minced 1 1/2 limes1 teaspoon smoked tomato powder Salt to taste Miso Orange Sauce Ingredients 1/2 cup raw sugar 1/4 cup rice vinegar 8 cups orange juice 1 – 2 tablespoons white miso 2 tablespoons mirin 1 tablespoon achiote powder 2 ounces butterSalt to taste Sirloin Steak Directions Preheat oven to 200 ° F. In a small pan, add water, onion, cumin, salt, garlic, achiote, bring to a boil. Remove from heat, cool rapidly. Once cooled, add lime juice and beef. Let marinade. Place meat on rack to drain. Dust beef with adobo seasoning, place in baking pan, bake at 200° F for 20 minutes, increase oven up to 400° F, bake an additional 10 minutes. Take out of oven, let meat rest for additional 4 to 6 minutes before serving. To assemble Place steak on 3 serving plates. Add soybean salsa to each plate and then drizzle with orange sauce. Garnish with limes and cilantro. Serve immediately. Black Soybean Salsa Directions In a medium bowl, add black soybeans, tomato, onion, garlic, cilantro and jalapenos, mix. Juice limes, add to soybean mixture. Add tomato powder and salt to taste. Mix gently and let set for two hours before serving. Miso Orange Sauce Directions In a large heavy bottom sauté pan, over medium heat, add sugar and caramelize. Once sugar is completely dissolved and a caramel color is apparent, remove from heat and deglaze with rice wine vinegar. (Use caution as it will bubble up). Add orange juice, bring to a boil, then lower heat. Simmer until total amount of liquid is reduced to about 2 cups of liquid. Remove from heat, add remaining ingredients except butter. Mix well, cook for an additional 10 minutes on low heat. Remove from heat, strain into a holding container, whisk in butter. Use sauce within 10 to 15 minutes. Notes Yield: 3 servings By Chef David Garcia, Dubuque Golf & Country Club, Iowa

Yields 16 Ingredients 1 Tablespoon butter 6 cloves minced garlic 2 minced shallots 1 ½ Tablespoons Kosher salt ½ teaspoon ground white pepper 1 teaspoon cinnamon ½ teaspoon nutmeg ¼ teaspoon cayenne pepper 2 cups soymilk, plain 4 sprigs fresh thyme 2 bay Leaves 3 egg yolks 3 pounds butternut squash, peeled and sliced 1/16” thick 6 Idaho potatoes, peeled and sliced 1/16” thick 2 Tablespoons butter, cold (for buttering the pan) Salt and pepper 2 cups shredded Parmesan Cheese, divided Instructions Over medium, in a large saucepan add butter, melt. Add garlic and shallots, stir until translucent. Add seasonings, mix to a paste consistency. Whisk in soymilk, add thyme and bay leaf, bring to a simmer. Remove from heat, cool for 10 minutes. Remove bay leaves and thyme, In a separate medium mixing bowl, add egg yolks, whisk. Slowly add milk mixture, whisking constantly. Using a mandolin, very thinly slice squash and potatoes.In a well-buttered pan, place a single slightly-overlapping layer of potatoes. Sprinkle very lightly with salt, pepper and parmesan cheese. Next place a single slightly-overlapping layer of squash into the pan, arranging the squash perpendicular to the direction that the potatoes were laid. Sprinkle lightly with salt, pepper and Parmesan cheese, continue sprinkling each layer with salt, pepper and cheese. Continue alternating layers of potatoes and squash, alternating directions with each layer. Once all of the squash and potatoes have been used (or you are within the top ¼” of the pan, slowly pour the cream mixture over the squash and potatoes.You may have to tip the pan from side-to-side or carefully press down atop of the vegetables in order to allow the cream to flow down among the layers. Cover the pan with aluminum foil and bake for 60 minutes at 375˚F. Remove the pan from the oven, uncover, and allow to cool slightly. Place the pan into a larger high-sided pan to catch any possible overflow. Lightly drape a sheet of parchment paper over the pan. With another 11” square pan, press down firmly atop the potato and squash to compress the layers. Some liquid may expunge around the sides of the pan; this is to be expected. Place a heavy weight atop the second pan (a few large cans of food works great!) and refrigerate overnight. Remove the weights and pan from the mixture, gently peel away the parchment paper. With paper towels, wipe away any excess moisture and cream from the sides of the pan. Cover with foil, bake at 375˚F until warmed throughout, about 45 minutes. Uncover and sprinkle the top layer with ½ cup Parmesan cheese.Bake uncovered until browned. Cut and serve immediately. By Chef John Andres

Asian Meatballs with Toasted Sesame Glaze are a perfect entrée when served over brown rice, alongside simple sautéed vegetables. They also make a great party appetizer; just place the prepared meatballs in a slow cooker on low and serve with toothpicks for easy portioning. Using half TSP and half ground turkey in these meatballs is a great way to stretch your dollar, because TSP is such an economical choice. TSP is easy to use and adds great texture to the meatballs. Meatball 1 cup TSP ¾ cup hot water ½ pound lean ground beef 2 eggs 1 teaspoon ground ginger 1 teaspoon toasted sesame seed oil 1 teaspoon garlic powder½ cup bread crumbs Toasted Sesame Glaze 1 tablespoon sesame seeds, toasted 1 tablespoon toasted sesame seed oil ½ cup reduced-sodium soy sauce 1¼ cups water, divided ½ teaspoon ground ginger ½ teaspoon onion powder ½ teaspoon garlic powder 2 tablespoons sugar 2 tablespoons cornstarch ½ cup thinly sliced green onions Instructions Preheat oven to 375°F, grease 10x15” jelly roll pan or shallow roasting pan with cooking spray. In medium bowl combine TSP and water, let sit for 1 minute: add remaining meatball ingredients. Mix with clean hands and roll into 24 meatballs, about 1½” in diameter. Place meatballs on prepared pan and bake for 20-25 minutes or until lightly browned on edges and cooked through.Add toasted sesame oil, soy sauce, 1 cup water, ginger, onion and garlic powders, and sugar to a large skillet, over medium-high heat. Whisk for 1 minute, or until sugar is dissolved. In a small bowl combine cornstarch and remaining ¼ cup water, add to sauce. Whisk until glaze boils and thickens slightly; reduce heat to low and stir often until meatballs are done. Add cooked meatballs to the large skillet with glaze. Stir gently to coat all meatballs and simmer meatballs in glaze for 5 minutes. Remove meatballs to a serving platter, drizzle with remaining glaze. Sprinkle with toasted sesame seeds and green onions. Notes Yield: 6 servings (4 meatballs) To toast sesame seeds, add seeds to a saucepan or small skillet over medium high heat. Swirl pan frequently until sesame seeds are golden brown and fragrant, about 2-3 minutes.Calories: 250, Total Fat: 9g, Saturated Fat: 2.5g, Cholesterol: 95mg, Sodium: 640mg, Carbohydrates: 22 g, Dietary Fiber: 3g, Sugar: 10g, Protein: 20gExcellent Source of Iron

Buffalo chicken wings are a football game favorite especially if they’re served with carrots, celery and blue cheese dressing. Buffalo Chicken Sloppy Joes with Blue Cheese Slaw combines all the flavors of the buffalo chicken wing experience into one sandwich. TSP, ground chicken, and cayenne pepper sauce blend to make a mouthwatering base for the sandwich. The slaw, filled with crumbles of blue cheese, cools down the spice of the sloppy joe while adding an awesome crunch to the sandwich. All this piled on a hearty toasted whole wheat bun and dinner is served for game day or any day. Using half TSP, half chicken in this recipe rather than a whole pound of ground chicken saves you $1.79 every time you make this recipe Ingredients 8 whole wheat hamburger buns, toasted Blue Cheese Slaw ½ cup mayonnaise ¼ cup sugar ¼ cup white vinegar 1 teaspoon onion powder ½ teaspoon ground black pepper ½ teaspoon salt 1, 16 oz. bag traditional coleslaw mix 5 oz. blue cheese, crumbled Sloppy Joe 1 cup TSP 1 cup hot water 1/3 cup butter, divided 2 cloves garlic, minced ¾ cup diced onion ½ pound ground chicken ½ cup cayenne pepper sauce 2 teaspoons Worcestershire sauce ¼ cup water ¼ cup ketchup Instructions In a large bowl whisk together mayonnaise, sugar, vinegar, onion powder, black pepper, and salt. Stir in coleslaw mix and blue cheese. Cover and refrigerate for at least 30 minutes.In a small bowl add hot water to TSP and let sit for 1 minute. Add 1 tablespoon of the butter to a large nonstick skillet and melt over medium heat, add garlic and onions and cook until onions are translucent, 2-3 minutes. Add chicken to TSP, mix well, and add to skillet, use a wooden spoon to crumble the chicken/TSP, cook until chicken is heated through, about 5 minutes. Add remaining butter, cayenne pepper sauce, Worcestershire sauce, water and ketchup; cook 2-3 minutes more until sauce has thickened slightly. To assemble scoop about 1/3 cup meat/TSP mixture on bottom of bun, top with about 1/3 cup slaw then cover with top of bun. Notes Yield: 8 servings Calories: 500, Total Fat: 29g, Saturated Fat: 11g, Cholesterol: 70mg, Sodium: 1330mg, Carbohydrates: 40 g, Dietary Fiber: 7g, Sugar: 14g, Protein: 21gExcellent Source of Vitamin C, Calcium and Iron

These Cajun Stuffed Sweet Potatoes will help you give your body a little extra protein while satisfying your hunger and your taste buds. Silken tofu is used to give these potatoes that familiar creamy texture while eliminating a lot of unneeded fat. Serve these as a quick and easy weeknight meal or impress weekend company! Ingredients 4 Sweet Potatoes1 (15-ounce) can black soy beans, drained and rinsed 1 (12-ounce) package firm silken tofu 3/4 cup bell pepper, seeded and diced 2 teaspoons onion powder 1 teaspoon paprika 1/2 teaspoon cayenne pepper 1/2 teaspoon salt 1/4 teaspoon pepper fresh parsley, for serving Instructions Preheat the oven to 400 degrees. Scrub the outside of the sweet potatoes under cold water. Prick the outside of the potato and wrap in a damp paper towel. Place the sweet potatoes in a microwave safe bowl for 6 minutes. Transfer potatoes to a baking sheet and cook until tender about 20 minutes. Finishing the cooking in the oven allows the potatoes to retain their shape and be restuffed. Allow potatoes to cool. Place the beans in a medium sized bowl. In a food processor, puree tofu until smooth. Transfer tofu mixture to the bowl containing beans and add in bell pepper and spices.When the sweet potatoes have cooled, slice them in half lengthwise and scoop out the flesh into a clean bowl and mash. When thoroughly mashed, combine them with the tofu and bean mixture.Stuff each sweet potato skin with the cajun mixture and place on an ungreased baking sheet. Bake in the oven until hot or about 15 minutes.Top with fresh parsley and serve. Notes Yields 8 Potato Halves (2 per Serving) Calories: 170 Fat: 2.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 370 mg, Carbohydrates: 30g, Dietary Fiber: 5g, Sugar: 6g, Protein: 7gExcellent Source of Vitamin A

These are no ordinary veggie patties. The jalapeño and cayenne pepper give these burgers a kick but don’t over power the delicious sweet potato or Cajun flavors. Serve these burgers alongside a simple salad or on a toasted ciabatta bun. For the heat seekers in your family, bump up the cayenne pepper to ½ teaspoon, add a whole minced jalapeño, and substitute Pepper Jack for the Monterey Jack cheese. Ingredients 1½ cups TSP 1¼ cup hot water 1 large sweet potato (about 1 pound); cooked, peeled, and mashed 2 eggs ¼ teaspoon garlic powder ¼ teaspoon onion powder ¼ teaspoon ground black pepper ¼ teaspoon cayenne pepper ½ teaspoon oregano leaves ½ teaspoon thyme leaves ½ teaspoon salt ½ cup bread crumbs 1 tablespoon minced jalapeño ½ cup diced red pepper 6 slices Monterey Jack cheese (about 1 oz. each) Instructions Preheat oven to 375°F and grease a baking sheet with cooking spray. Add TSP and water to a large bowl and let sit for 1 minute.Add remaining ingredients and mix until spices are evenly distributed. Form into 6 patties, about 3½ inches in diameter.Place on prepared baking sheet. Bake 15 minutes, flip the patties, top each burger with a slice of cheese and bake 10 minutes more. Notes Yield: 6 servings If you don’t have time to measure out all the spices just use 2 teaspoons of a store bought Cajun seasoning to replace the garlic and onion powders, black and cayenne peppers, oregano and thyme leaves, and salt.Calories: 290, Total Fat: 11g, Saturated Fat: 6g, Cholesterol: 95mg, Sodium: 470mg, Carbohydrates: 25 g, Dietary Fiber: 6g, Sugar: 7g, Protein: 23g Excellent Source of Vitamin A, Vitamin C, Calcium and Iron

Traditional polenta is made with butter, cream, and lots of cheese. Silken tofu adds creaminess to it without all the saturated fat of the traditional ingredients, while also significantly increasing the protein content. The apples bring sweet and tart flavors to the party and the kale adds just a slight amount of bitterness to create a symphony of tastes in this vegan entrée. Apples and Chard Ingredients 2 teaspoons vegetable oil 1 granny smith apple; cored, peeled and chopped (about 1 cup) 1 medium red onion, chopped (about ¾ cup) 1 bunch Swiss chard (about 1 pound) 2 cloves garlic, minced ½ teaspoon salt ½ cup apple juice ¼ cup vinegar 1 tablespoon sugar Polenta 1 (12 oz.) box soft silken tofu ½ teaspoon salt 1 teaspoon onion powder 3 cups water1 cup cornmeal Instructions In a large saucepan, over medium high heat; add the oil, apples and onion. Cook for 3-5 minutes until lightly browned. Rinse Swiss chard and remove stalks, cut into 1 inch slices. Add remaining ingredients, and bring to a boil, reduce heat to low and simmer for 10 minutes with the lid on or until chard is softened. Remove lid and simmer 5 minutes more until liquid has reduced.Puree tofu until smooth in a food processor. Add tofu, salt, onion powder, and water to a 2 quart saucepan, whisk together. Bring to a boil. Add cornmeal, reduce heat to low, and whisk for 5 minutes or until polenta is very thick.To serve, place a scoop of polenta on each plate and top with apples and kale. Notes Yield: 4 servings. Calories: 330, Total fat: 6g, Saturated Fat: .5 g, Cholesterol: 0 mg, Sodium: 780mg, Carbohydrates: 63g, Dietary Fiber: 7g. Sugar: 23g, Protein: 10g

Looking for a healthy lunch that lacks no flavor and hides a punch? Enjoy this Crunchy Asian Wrap with Peanut Sauce that has crunchy honeyed nuggets of TSP. Alternatively, you can skip wrap for a fresh side dish or double the Peanut Sauce for some delicious dipping. Asian Slaw 1/4 cup TSP 1 tablespoons honey 1/4 cup sliced almonds 1 1/2 tablespoons reduced-sodium soy sauce 1 1/2 tablespoons rice vinegar 1/2 tablespoon water 1/4 teaspoon sesame oil 1/8 teaspoon crushed red pepper flakes Peanut Sauce 2 tablespoons peanut butter 1 teaspoons reduced-sodium soy sauce 1/2 teaspoon brown sugar 1/2 tablespoon lemon juice 2 tablespoons water 1/8 teaspoon garlic powder 1/8 teaspoon garlic powder 1/4 teaspoon ginger powder 3 cups shredded cabbage 4 spinach tortilla wraps Baby spinach Instructions Preheat the oven to 375°F. Prepare the peanut sauce by blending together all ingredients in a blender. Set aside. In a small bowl, combine TSP and almonds with honey. Spread out on a baking sheet lined with foil. Bake for 8 minutes, stirring every 2 minutes.Meanwhile, in a large bowl, whisk together the remaining ingredients except for the coleslaw. Add the coleslaw, TSP and almonds to the dressing and toss to combine. To Assemble Wrap On a tortilla make a bed of spinach and top with Asian TSP slaw. Drizzle with 1 teaspoon of peanut sauce. Fold in two parallel sides of the wrap, roll and use a toothpick to secure. Notes Yield: 4 Wraps Calories: 200, Total Fat: 8g, Saturated Fat: 1.5g, Cholesterol: 0mg, Sodium: 430mg, Carbohydrates: 25 g, Dietary Fiber: 4g, Sugar: 8g, Protein: 9gExcellent Source of Vitamin C

One thing that I cannot resist is the light and refreshing taste of from the Mediterranean. I combined those bright flavors with soy to create TSP Falafel with Tzatziki, a twist on this traditional dish. The silken tofu completely replaces the traditional sour cream or yogurt to cut back on fat and add an extra boost of protein. Stuff these falafels into a pita and fill with your favorite toppings to makes a wonderful lunch. Falafel 1/2 cup falafel mix 1/2 cup TSP 1 1/4 cup water 1/4 teaspoon garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper Tzatziki ½ of a (12-oz) pkg. soft silken tofu 4 cloves garlic 1 tablespoon lemon juice 1 tablespoon olive oil 1/4 teaspoon salt 1/4 cucumber, seeded, minced 2 large whole wheat pitas, cut in half Tomatoes, lettuce, feta (optional) Instructions Combine all ingredients in a blender, except for the cucumber, until smooth. Transfer to a bowl and mix in the cucumber and tomato. Store in fridge until serving. Meanwhile make the Falafel. Combine the TSP and falafel mix in a food processor and process until mixture is uniform. Transfer to a bowl and combine with remaining ingredients.Turn the broiler on high. Using your hands, create 1 1/2-inch balls with the falafel mix. Flatten each ball slightly and place on a baking sheet lined with foil. Coat each side with olive oil. Broil each side of the falafel for 4 minutes.To assemble a pita, spread sauce on inside of pita. Place three falafels in each pita and top with diced tomatoes, lettuce and/or feta if desired. Notes Nutritional Facts are for Falafel, Pita and 2 Tablespoons of Tzatziki Calories: 200 Total Fat: 3.5g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 610 mg, Carbohydrates: 33g, Dietary Fiber: 6g, Sugar: 3g, Protein: 12gGood Source of Iron