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Good Eats

BY CATHERINE MURRAY

While you’re there, check out a video of a few of our recipes being prepared.

Sweet And Sour Tofu

Prep: 25 minutes | Chill: 1 to 24 hours | Cook: 10 minutes |

Servings: 4

1 pound extra-firm tofu

2⁄3 cup honey

1⁄2 cup apple cider vinegar

2 tablespoons low-sodium soy sauce

2 tablespoons ketchup

1 tablespoon sesame oil

1 clove garlic, minced

1 teaspoon ground ginger

1⁄2 teaspoon red pepper flakes

1 small carrot, grated

1 small onion, diced

1 cup diced red and/or green pepper

2 teaspoons cornstarch

1 tablespoon water

2 cups cooked rice

Press tofu between two clean towels with a weight on top for 20 minutes. (A cast-iron skillet works well.) In a large container with lid, mix together honey, vinegar, soy sauce, ketchup, sesame oil, garlic, ginger, red pepper flakes, and grated carrot. Cut tofu into 1-inch cubes and toss to coat with marinade. Cover container and place in fridge for at least an hour and as long as 24 hours.

Spray a large skillet with cooking spray and lightly sauté onion and pepper over medium-high heat for 3 to 4 minutes, then transfer them into a bowl to cool. Spray skillet again, then toss in tofu, reserving the majority of the marinade for now. Let the tofu brown and caramelize a bit on each side, then pour in the marinade. In a small bowl, mix cornstarch with water, then pour into marinade. Continually stir until sauce thickens. Mix in pepper and onions, cooking another minute. Serve over rice. Per serving: 496 calories, 9 grams fat (2 grams saturated fat), 0 milligrams cholesterol, 554 milligrams sodium, 95 grams total carbohydrates, 3 grams fiber, 14 grams protein.

OVEN-BAKED TANDOORI CHICKEN

Tandoori chicken is a well-known Indian dish usually cooked in a tandoor (a charcoal or wood-burning clay oven), but this recipe is made in a conventional oven. Even though all the spices would make a great dry rub, the lime and Greek yogurt make the chicken extra moist and tender.

Prep: 20 minutes | Cook: 45 minutes | Servings: 8

1 cup plain Greek yogurt

5 cloves garlic, minced

2 tablespoons olive oil

1 lime, zested and juiced

1 tablespoon grated ginger

1 tablespoon garam masala

2 teaspoons chili powder

2 teaspoons cumin

1 teaspoon paprika or smoked paprika

2 teaspoons coriander powder

1 teaspoon turmeric powder

1 teaspoon salt

½ teaspoon cayenne pepper

3 to 4 pounds chicken drumsticks and thighs (skinless, bone-in)

Raita Sauce (optional)

¾ cup yogurt or sour cream

¼ cup finely chopped cucumber

2 tablespoons chopped cilantro

½ teaspoon cumin

½ teaspoon garam masala

¼ teaspoon salt

Mix ingredients to make raita, if using, and refrigerate. Mix all remaining ingredients except chicken in a large container with a lid. Pat chicken pieces dry, then deeply score with a paring knife for the chicken to absorb the marinade. Generously coat chicken in marinade, cover, and refrigerate for 6 to 24 hours.

Preheat oven to 450 F. Line a baking tray with foil and place an oven-safe metal rack on top. Spray rack with cooking spray. Lay coated chicken pieces on rack, leaving some space in between them. Roast on middle rack 20 minutes, flip chicken, then roast another 20 to 25 minutes, until cooked through. Broil for 5 to 7 minutes until lightly charred. Serve hot, with raita and naan bread if desired.

Per serving: 380 calories, 24 grams fat (7 grams saturated fat), 180 milligrams cholesterol, 536 milligrams sodium, 4 grams total carbohydrates, 1 gram fiber, 41 grams protein.