Natasha
11-02-2000, 06:14 AM
Hi Phoebe,
As discussed in your Veg. Entertaining thread an eon ago, here are a few tofu recipes that veg. and non-veg. guests alike have enjoyed. When I cook tofu for non-veg. guests, I tend to make dishes that are a bit richer (or at least somewhat less light) than what I might ordinarily make otherwise, so as not to turn them off with a double whammy of low-fat and meatless http://www.cookinglight.com/bbs/wink.gif Sorry for the wait, and please pardon any typos. I hope you and your guests enjoy these recipes.
Okay, I better get off the computer now - we re leaving for a long long weekend escape in two hours and I haven t yet packed, gone for a run, had breakfast... http://www.cookinglight.com/bbs/eek.gif
Steamed Vegetables and Tofu with Spicy Coconut Sambal
Freshly grated coconut is well orth the effort here if you re fortunate enough to find one in your market. Ohterwise, substitute unsweetened, dried coconut.
For the sambal:
3/4 cup freshly grated coconut or unsweetened dried chips or flakes
2 tbsp lime juice
1 to 2 green or red hot chili peppers, seeded and minced
2 tsp minced garlic
1 1/2 tsp brown sugar
pinch of salt
For the vegetables and tofu:
1/2 small white cabbage, cored and cut into 6 wedges
6 small new potatoes
2 medium turnips (about 8 oz.), peeled and quartered
2 medium carrots, cut into 3-in. pieces
1 pound firm tofu, cut into 2-in. cubes
To prepare the sambal, mix together all the ingredients in a small bowl and set aside.
In a steamer, steam the vegetables until just tender. Add the tofu and steam until heated through, about 5 minutes more.
Transfer vegetables and tofu to a large serving platter. Spoon sambal over them. Serve immediately.
Makes 6 servings. Per serving: 162 cals; 9g protein; 6g fat; 18g carb; 0 chol; 171mg sodium; 2g fiber
Tofu-Spinach Lasagne
1 8-oz. package regular of whole wheat lasagne noodles
1 32-ounce meatless spaghetti sauce (or homemade)
1 1/2 cups water
Filling:
1 pound soft or medium tofu
1 10-oz. package frozen, chopped spinach, thawed and drained well
1 tsp dried oregano
1/2 tsp dried basil (or, of course, fresh to taste!)
1/8 tsp garlic powder (again, you could obviously use freshly minced, sauteed garlic instead)
In a large bowl, combine sauce and water. Set aside.
Drain tofu slightly, but do not squeeze out the water. Place in a blender container and blend until smooth. Spoon into a bowl and add remaining filling ingredients, mixing well.
Preheat oven to 350.
To assemble lasagne, spread 1 cup of the sauce in the bottom of a 9x13 inch lasagne pan. Top with 1/3 of the noodles, then 1/2 cup of the sauce. Next, spoon 1/2 of the tofu mixture over the noodles and top with another 1/2 cup of the sauce.
Top with another 1/3 of the noodles. Press them down firmly onto the filling. Repeat layers, adding 1/2 cup sauce, remaining tofu mixture, 1/2 cup sauce, and remaining noodles. Again, press noodles down firmly.
Spoon remaining sauce over noodles, making sure noodles are entirely covered with sauce.
Bake 40 minutes, covered. Uncover and continue to bake 20 minutes more (it may not need all this). Cut into sqaures and serve.
Per each of 6 servings: 284 cals; 13g protein; 5g fat; 49g carb; 844mg sodium; 0mg chol
Kung Pao Tofu
1/4 cup raw peanuts, shelled and skinned
1 tbsp hoisin sauce
3/4 cup vegetable broth
1/3 cup rice wine or dry sherry
2/3 cup rice flour
1/2 tsp salt
1 pound firm tofu, cut into 1-in. cubes
2 tsp canola oil
1 medium onion, cut into slivers
2 tsp minced garlic
1 tbsp minced fresh gingerroot
1/4 tsp red pepper flakes (or more to taste)
1 cup chopped scallions
1/2 large green bell pepper, julienned
1 tsp sesame oil
4 cups cooked rice, hot
In a large wok or skillet, heat the peanuts over medium-high heat. Stir fry them for aobut 3 minutes, being very careful not to burn them. Transfer to a plate and set aside.
In a separate bowl, mix together the hoisin, broth, and wine, and set aside.
Mix the rice four and salt in a large bowl and gently toss the tofu cubes in the mixture with a rubber scraper. heat 1 tsp of the oil in the pan over medium heat. Add the tofu in one layer, and let bronw on one side. After it stiffens, gently stir fry to lightly brown on all sides. Remove from heat and place on a plate.
Then add the remaining 1 tsp of oil to the pan and stir fry the onioin, garlic, ginger, pepper flakes, and 1/2 cup of the scallions. Stir fry this over medium heat until the onion slightly softens, about 1 minute. Add the bell pepper and stir fry for 30 seconds.
Add the broth mixture and cook over medium-low heat, 2 to 3 minutes. Increase the heat to medium-high and return the tofu to the pan. Cook until the tofu is heated through. (The sauce will thicken and coat the vegetables and tofu.) Drizzle on the sesame oil and gently stir in the peanuts. Remove from heat and sprinkle the remaining scallions on top. Serve immediately with rice.
Makes 8 servings. Per serving: 285 cals; 14g protein; 9g fat; 39g carbs; 0 chnol; 381mg sodium; 3g fiber
And here are two winners from CL. Note that one of the guests was not crazy about the salad, but he is a particularly stubborn meat and potatoes guy, so I wouldn t worry too much about that. http://www.cookinglight.com/bbs/tongue.gif
Seared Tofu-and-Soba Noodle Salad
<"Growing up in Hawaii, I learned how to cook from my Japanese grandmother. So five nights a week, I create meals that have an Asian influence--yet at the same time suit my husband'>s Midwest palate.">
2 (12.3-ounce) packages reduced-fat firm tofu, drained
1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
2 tablespoons sugar
1 tablespoon sesame oil
2 teaspoons grated peeled fresh ginger
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
6 cups chopped romaine lettuce
4 cups cooked soba (about 8 ounces uncooked buckwheat noodles)
1/2 cup chopped green onions
Cut each block of tofu in half lengthwise. Place tofu slices on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally. Combine vinegar and the next 6 ingredients (vinegar through black pepper) in a jar; cover tightly, and shake vigorously. Set aside. Heat olive oil in a large nonstick skillet over medium-high heat. Add tofu slices; cook 5 minutes on each side or until lightly browned. Cut each tofu slice in half lengthwise. Arrange lettuce on a platter; top with noodles, tofu slices, and onions. Drizzle with dressing.
Yield: 4 servings (serving size: 11/2 cups lettuce, 1 cup noodles, 2 tofu slices, 2 tablespoons onions
CALORIES 398 (22% from fat); FAT 9.7g (sat 1.5g, mono 4.5g, poly 3.1g); PROTEIN 22.3g; CARB 52.8g; FIBER 1.80g; CHOL 0mg; IRON 4.0mg; SODIUM 961mg; CALC 117mg
This one is a real winner, though I seem to recall that you re not big on creamy sauces...
Penne with Tofu-Basil Pesto
You'll be surprised how tofu picks up the rich flavors of fresh basil, garlic, and Parmesan cheese. But what sold our staff on this dish was the creamy texture. It's definitely a simple way to make tofu upscale.
1 cup fresh basil leaves
1 cup reduced-fat firm silken tofu (about 6 ounces)
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon black pepper
1/4 teaspoon salt
1 large garlic clove, minced
1 teaspoon olive oil
21/2 cups sliced cremini mushrooms
1/4 cup minced shallots
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
Combine first 8 ingredients in a food processor or blender, and process until smooth. Place pesto in a small nonstick skillet; cook over low heat until warm. Remove from heat; keep warm. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the mushrooms and shallots, and saute 4 minutes. Combine penne, pesto, and mushroom mixture in a large bowl; toss gently.
Yield: 4 servings (serving size: 11/4 cups).
CALORIES 352 (29% from fat); FAT 11.3g (sat 2.5g, mono 6.6g, poly 1.4g); PROTEIN 14.5g; CARB 48.6g; FIBER 2.10g; CHOL 5mg; IRON 3.50mg; SODIUM 310mg; CALC 139mg
[This message has been edited by Natasha (edited 11-02-2000).]
As discussed in your Veg. Entertaining thread an eon ago, here are a few tofu recipes that veg. and non-veg. guests alike have enjoyed. When I cook tofu for non-veg. guests, I tend to make dishes that are a bit richer (or at least somewhat less light) than what I might ordinarily make otherwise, so as not to turn them off with a double whammy of low-fat and meatless http://www.cookinglight.com/bbs/wink.gif Sorry for the wait, and please pardon any typos. I hope you and your guests enjoy these recipes.
Okay, I better get off the computer now - we re leaving for a long long weekend escape in two hours and I haven t yet packed, gone for a run, had breakfast... http://www.cookinglight.com/bbs/eek.gif
Steamed Vegetables and Tofu with Spicy Coconut Sambal
Freshly grated coconut is well orth the effort here if you re fortunate enough to find one in your market. Ohterwise, substitute unsweetened, dried coconut.
For the sambal:
3/4 cup freshly grated coconut or unsweetened dried chips or flakes
2 tbsp lime juice
1 to 2 green or red hot chili peppers, seeded and minced
2 tsp minced garlic
1 1/2 tsp brown sugar
pinch of salt
For the vegetables and tofu:
1/2 small white cabbage, cored and cut into 6 wedges
6 small new potatoes
2 medium turnips (about 8 oz.), peeled and quartered
2 medium carrots, cut into 3-in. pieces
1 pound firm tofu, cut into 2-in. cubes
To prepare the sambal, mix together all the ingredients in a small bowl and set aside.
In a steamer, steam the vegetables until just tender. Add the tofu and steam until heated through, about 5 minutes more.
Transfer vegetables and tofu to a large serving platter. Spoon sambal over them. Serve immediately.
Makes 6 servings. Per serving: 162 cals; 9g protein; 6g fat; 18g carb; 0 chol; 171mg sodium; 2g fiber
Tofu-Spinach Lasagne
1 8-oz. package regular of whole wheat lasagne noodles
1 32-ounce meatless spaghetti sauce (or homemade)
1 1/2 cups water
Filling:
1 pound soft or medium tofu
1 10-oz. package frozen, chopped spinach, thawed and drained well
1 tsp dried oregano
1/2 tsp dried basil (or, of course, fresh to taste!)
1/8 tsp garlic powder (again, you could obviously use freshly minced, sauteed garlic instead)
In a large bowl, combine sauce and water. Set aside.
Drain tofu slightly, but do not squeeze out the water. Place in a blender container and blend until smooth. Spoon into a bowl and add remaining filling ingredients, mixing well.
Preheat oven to 350.
To assemble lasagne, spread 1 cup of the sauce in the bottom of a 9x13 inch lasagne pan. Top with 1/3 of the noodles, then 1/2 cup of the sauce. Next, spoon 1/2 of the tofu mixture over the noodles and top with another 1/2 cup of the sauce.
Top with another 1/3 of the noodles. Press them down firmly onto the filling. Repeat layers, adding 1/2 cup sauce, remaining tofu mixture, 1/2 cup sauce, and remaining noodles. Again, press noodles down firmly.
Spoon remaining sauce over noodles, making sure noodles are entirely covered with sauce.
Bake 40 minutes, covered. Uncover and continue to bake 20 minutes more (it may not need all this). Cut into sqaures and serve.
Per each of 6 servings: 284 cals; 13g protein; 5g fat; 49g carb; 844mg sodium; 0mg chol
Kung Pao Tofu
1/4 cup raw peanuts, shelled and skinned
1 tbsp hoisin sauce
3/4 cup vegetable broth
1/3 cup rice wine or dry sherry
2/3 cup rice flour
1/2 tsp salt
1 pound firm tofu, cut into 1-in. cubes
2 tsp canola oil
1 medium onion, cut into slivers
2 tsp minced garlic
1 tbsp minced fresh gingerroot
1/4 tsp red pepper flakes (or more to taste)
1 cup chopped scallions
1/2 large green bell pepper, julienned
1 tsp sesame oil
4 cups cooked rice, hot
In a large wok or skillet, heat the peanuts over medium-high heat. Stir fry them for aobut 3 minutes, being very careful not to burn them. Transfer to a plate and set aside.
In a separate bowl, mix together the hoisin, broth, and wine, and set aside.
Mix the rice four and salt in a large bowl and gently toss the tofu cubes in the mixture with a rubber scraper. heat 1 tsp of the oil in the pan over medium heat. Add the tofu in one layer, and let bronw on one side. After it stiffens, gently stir fry to lightly brown on all sides. Remove from heat and place on a plate.
Then add the remaining 1 tsp of oil to the pan and stir fry the onioin, garlic, ginger, pepper flakes, and 1/2 cup of the scallions. Stir fry this over medium heat until the onion slightly softens, about 1 minute. Add the bell pepper and stir fry for 30 seconds.
Add the broth mixture and cook over medium-low heat, 2 to 3 minutes. Increase the heat to medium-high and return the tofu to the pan. Cook until the tofu is heated through. (The sauce will thicken and coat the vegetables and tofu.) Drizzle on the sesame oil and gently stir in the peanuts. Remove from heat and sprinkle the remaining scallions on top. Serve immediately with rice.
Makes 8 servings. Per serving: 285 cals; 14g protein; 9g fat; 39g carbs; 0 chnol; 381mg sodium; 3g fiber
And here are two winners from CL. Note that one of the guests was not crazy about the salad, but he is a particularly stubborn meat and potatoes guy, so I wouldn t worry too much about that. http://www.cookinglight.com/bbs/tongue.gif
Seared Tofu-and-Soba Noodle Salad
<"Growing up in Hawaii, I learned how to cook from my Japanese grandmother. So five nights a week, I create meals that have an Asian influence--yet at the same time suit my husband'>s Midwest palate.">
2 (12.3-ounce) packages reduced-fat firm tofu, drained
1/4 cup rice vinegar
1/4 cup low-sodium soy sauce
2 tablespoons sugar
1 tablespoon sesame oil
2 teaspoons grated peeled fresh ginger
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon olive oil
6 cups chopped romaine lettuce
4 cups cooked soba (about 8 ounces uncooked buckwheat noodles)
1/2 cup chopped green onions
Cut each block of tofu in half lengthwise. Place tofu slices on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally. Combine vinegar and the next 6 ingredients (vinegar through black pepper) in a jar; cover tightly, and shake vigorously. Set aside. Heat olive oil in a large nonstick skillet over medium-high heat. Add tofu slices; cook 5 minutes on each side or until lightly browned. Cut each tofu slice in half lengthwise. Arrange lettuce on a platter; top with noodles, tofu slices, and onions. Drizzle with dressing.
Yield: 4 servings (serving size: 11/2 cups lettuce, 1 cup noodles, 2 tofu slices, 2 tablespoons onions
CALORIES 398 (22% from fat); FAT 9.7g (sat 1.5g, mono 4.5g, poly 3.1g); PROTEIN 22.3g; CARB 52.8g; FIBER 1.80g; CHOL 0mg; IRON 4.0mg; SODIUM 961mg; CALC 117mg
This one is a real winner, though I seem to recall that you re not big on creamy sauces...
Penne with Tofu-Basil Pesto
You'll be surprised how tofu picks up the rich flavors of fresh basil, garlic, and Parmesan cheese. But what sold our staff on this dish was the creamy texture. It's definitely a simple way to make tofu upscale.
1 cup fresh basil leaves
1 cup reduced-fat firm silken tofu (about 6 ounces)
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons olive oil
2 tablespoons fresh lemon juice
1/2 teaspoon black pepper
1/4 teaspoon salt
1 large garlic clove, minced
1 teaspoon olive oil
21/2 cups sliced cremini mushrooms
1/4 cup minced shallots
4 cups hot cooked penne (about 8 ounces uncooked tube-shaped pasta)
Combine first 8 ingredients in a food processor or blender, and process until smooth. Place pesto in a small nonstick skillet; cook over low heat until warm. Remove from heat; keep warm. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add the mushrooms and shallots, and saute 4 minutes. Combine penne, pesto, and mushroom mixture in a large bowl; toss gently.
Yield: 4 servings (serving size: 11/4 cups).
CALORIES 352 (29% from fat); FAT 11.3g (sat 2.5g, mono 6.6g, poly 1.4g); PROTEIN 14.5g; CARB 48.6g; FIBER 2.10g; CHOL 5mg; IRON 3.50mg; SODIUM 310mg; CALC 139mg
[This message has been edited by Natasha (edited 11-02-2000).]