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Garlic and Sage Pork Roast

Oven Roasted Tofu and Vegetables

Crunchy Tofu Cutlets or Sticks

Baked Halibut

Sesame Tofu Stir-Fry over Rice

Fish and Mushroom Pilaf

Chicken and Rice Delight

Garlic and Sage Pork Roast Print

Makes 14 servings


  • 1 boneless lean pork loin roast (3 lbs)
  • ¼ tsp ground black pepper
  • 2 Tbsp finely minced garlic
  • 1 Tbsp olive oil
  • 2 Tbsp finely minces fresh sage
  • ¼ tsp kosher salt
  • 1 ½ cups dry white wine or reduced sodium chicken broth

Preheat the oven to 425 degrees. Add a rack to a large roasting pan. Coat the rack with cooking spray. Use paper towels to blot excess moisture from the roast. Place the pork on the rack. In a small bowl, combine the garlic, sage, salt, and black pepper. Using a thin-bladed knife, make about 6 diagonal slits across the top of the pork loin roast, cutting about 1/3 through the roast. Using your fingers, insert some of the garlic-sage mixture into each slit. Rub the remaining mixture over the top of the roast. Rub the pork with olive oil.

Roast the pork for 30 minutes. Pour about ½ cup of wine over the roast and lower the temperature to 325 degrees. Continue to roast for an additional hour, adding about 1/3 cup wine to the pan every 15 minutes, until the internal temperature of the roast reaches 150 degrees on a meat thermometer.

Remove the roast from the oven to a platter, and tent it with foil to keep it warm until serving time. Slice the pork and serve.

Nutrients per serving (3 oz. pork):

  • Calories: 145
  • Protein: 17 g
  • Sodium: 60 mg
  • Phosphorus: 110 mg
  • Carbohydrates: 1 g
  • Fat: 7 g
  • Potassium: 265 mg

Oven Roasted Tofu and Vegetables Print

Serves 4


  • 16 ounces of extra firm tofu, drained
  • ½ tsp oregano leaves, dried and crushed
  • 3 Tbsp balsamic vinegar
  • 1 sweet red pepper, quartered
  • 2 tsp olive oil
  • 1 medium onion, quartered
  • 4 medium mushrooms, quartered
  • 2 Tbsp sugar
  • 1 garlic clove, minced
  • Chopped parsley for garnish

Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible. If desired scored surfaces to allow more marinade to penetrate the tofu. Combine vinegar, oil, sugar, garlic and oregano and mix well. Place tofu and vegetables in a shallow baking pan, leaving space between pieces for even roasting, brush with the vinegar mixture and let stand for 30 minutes or longer. Bake the tofu, pepper and onion at 500 degree for 30-35 minutes. Turn once halfway through the baking time. Add mushrooms during last half of roasting time. Transfer to a platter and sprinkle with parsley.

Nutrients per serving:

  • Calories: 270
  • Carbohydrates: 54 g
  • Protein: 3 g
  • Fat: 5 g
  • Sodium: 153 mg
  • Potassium: 158 mg
  • Phosphorus: 57 mg

Crunchy Tofu Cutlets or Sticks Print

Makes 5 servings


  • 2 lbs firm tofu
  • 2 Tbsp oil
  • ¼ cup soy sauce(mix 1/8 cup soy sauce with 1/8 cup water)
  • 1 cup low salt cracker crumbs
  • 1 cup unbleached flour
  • 1 tsp salt
  • 1 tsp garlic powder
  • 2 tsp parsley flakes
  • ½ tsp turmeric

Freeze tofu. Remove from container and cut the tofu into 1 ½” x 3 “ x ¾ “ pieces and marinate for 2 hours in soy sauce Pre heat the oven to 400 degrees Mix together cracker crumbs, unbleached flour, salt, garlic powder, parsley flakes and turmeric. Roll each stick in the mixture. Brush a cookie sheet with oil. Lay the tofu pieces on the cookie sheet leaving about ½ between each piece. Bake for 15 minutes on each side. Serve with sour cream.

Nutrients per serving:

  • Calories: 275
  • Carbohydrates: 15 g
  • Protein: 14 g
  • Fat: 10 g
  • Sodium: 453 mg
  • Potassium: 313 mg
  • Phosphorus: 263 mg

Baked Halibut Print

Makes 4 servings


  • 1 ½ pounds halibut
  • ¼ cup mayonnaise
  • ¾ cup bread crumbs
  • Lemon slices dipped in paprika

Preheat oven to 400 degrees. Cut steaks ways from bone in center into serving size pieces. Cover entirely with mayonnaise. Roll in bread crumbs. Place in buttered baking pan. Bake in preheated oven about 15 minutes or until fish flakes when tested with a fork. Place on heated serving platter. Garnish with lemon slices.

Nutrients per serving:

  • Calories: 352
  • Carbohydrates: 5 g
  • Protein: 34 g
  • Fat: 35 g
  • Sodium: 272 mg
  • Potassium: 476 mg
  • Phosphorus: 291 mg

Sesame Tofu Stir-Fry over Rice Print

Makes 4 servings


  • 1 tbsp. sesame seeds
  • 1 tbsp. black sesame seeds
  • 1 (1lb) package of extra firm tofu, drained and cut into 1-in cubes
  • 2 tsp. peanut oil
  • 2 tsp. dark sesame oil
  • 4 cups thinly sliced mushrooms
  • 1 lb asparagus (cut into 2 in. chunks) (about 3 cups)
  • 2 cups cooked long-grain white rice
  • ¼ cup thinly sliced green onions
  • ½ cup fat free, low-sodium chicken broth
  • 2 tbsp. hoisin sauce
  • 1 ½ tbsp. low-sodium soy sauce
  • 1 teaspoon cornstarch
  • 1 tsp. chili garlic sauce
  • Cooking spray

Combine sesame seeds and cubed tofu in a bowl and toss to coat. Combine oils in a large, nonstick skillet and heat over medium-high heat. Add tofu and stir fry for 5 minutes, until golden. Remove the tofu from pan on a paper napkin; keep warm. Coat pan with cooking spray. Add mushrooms and stir fry about 3 minutes until they begin to brown Add asparagus and stir fry 4 minutes until it is crisp and tender. Reduce the heat, and add green onions. Combine the broth, hoisin sauce, soy sauce, cornstarch and chili garlic sauce and add this mixture to pan. When this sauce has thickened, add the tofu and toss gently to combine. Serve this mixture over the rice.

Nutrients per serving (½ cup serving without rice):

  • Calories: 211.5
  • Carbohydrates: 10.8 g
  • Protein: 13.75 g
  • Fat: 43.9 g
  • Sodium: 400 mg
  • Potassium: 300 mg*
  • Phosphorus: 87.5 mg
*Chili sauce may contribute to high K+; read label

Fish and Mushroom Pilaf Print

Makes 4 servings


  • 1 can low sodium tuna (about 6 oz) or 1 ½ cups cooked flaked white fish
  • 1 Tbsp butter
  • ½ cup sliced green onions
  • 1 cup fresh mushrooms, sliced
  • 1 ½ cup low sodium chicken/beef broth or water
  • 1 cup frozen peas, thawed
  • 1 cup rice
  • ½ cup dry white wine
  • ½ tsp black pepper

Spray a 7 x 11 inch baking dish and pour in the uncooked rice. In a saucepan, sauté the green onions in butter until softened. Add the fish, peas, broth wine & pepper. Bring to a boil, and then pour over rice in a backing dish. Cover the baking dish and bake in 375 F oven for 40 minutes or until rice is done. Fluff with a fork and serve.

Nutrients per serving:

  • Calories: 316
  • Protein: 18 g
  • Sodium: 114 mg
  • Phosphorus: 195 mg
  • Carbohydrates: 46 g
  • Fat: 4 g
  • Potassium: 375 mg

Chicken and Rice Delight Print

Makes 5 servings


  • 2 cups long-grain rice
  • 4 boneless, skinless chicken breasts, cut into strops (about 1 pound)
  • Optional: 15 ounces firm tofu in place of chicken
  • 2 tsp oil
  • 1 cups low sodium chicken, beef broth or water
  • 1 large red pepper, cut into strips
  • 1 medium onion, diced
  • ¼ tsp pepper
  • 1 cup crushed pineapple in natural juice
  • 2 cups water

Brown chicken strips in oil in large skillet. Remove chicken from skillet & set aside. In skillet add red pepper & onion and cooked for 5 minutes. Stir in rice and sauté for 1 minutes. Add the broth, water, pineapple, pepper and chicken strips. Bring to a boil, then reduce the heat and simmer until the liquid is absorbed and the rice is tender. Serve immediately.

Nutrients per serving:

  • Calories: 269
  • Protein: 17 g
  • Sodium: 55 mg
  • Phosphorus: 185 mg
  • Carbohydrates: 41 g
  • Fat: 3 g
  • Potassium: 389 mg