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Tofu Recipes






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Tofu Recipes

AQEDASHI-ESQUE TOFU

Tofu is coated with cornstarch and then deep-fried. It's served with green onions and hoisin sauce. Use any dipping sauce you prefer.

1 (12 ounce) package extra firm tofu
3 tablespoons cornstarch
oil for frying
2 green onions, chopped
2 tablespoons hoisin sauce
1. Cut tofu into 12 cubes. Place cornstarch on a plate or in a shallow bowl and dredge tofu in it, coating thoroughly.
2. Heat enough oil so that tofu will be half-way submerged. Fry tofu in hot oil for 3 to 5 minutes on each side, or until crispy. Drain on paper towels.
3. Sprinkle green onions over tofu and drizzle with hoisin sauce. Serve immediately


TOFU CHOCOLATE PUDDING

1 cup semisweet chocolate chips
2 tablespoons water
1 (16 ounce) package firm tofu, drained
1/4 cup soy milk (I used unsweetened almond milk)
1 tablespoon vanilla extract

1. Melt the chocolate with water in a heavy saucepan or double boiler.
2. In an electric blender or food processor, combine tofu with the melted chocolate, milk, and vanilla extract. Process until the mixture is smooth. Chill for approximately one hour, and serve!

Tofu Scramble

Hot, savory, and piquant, this scramble will warm your insides.

Ingredients

2 Tbsp (30mL) oil
1 box tofu, drained
1/8 tsp (0.5g) turmeric (more or less according to taste)
1/2 tsp (2g) garlic powder
1 Tbsp (15mL) low-sodium soy sauce
1 cup (200g) fresh mushrooms chopped (optional)
1 green onion, finely chopped (optional)
1 tomato, chopped (optional)
1 bell pepper, finely chopped (optional)

Directions

Heat oil in a skillet. Add veggies and cook until they are tender but crisp. Add tofu, breaking it up into chunks. It may get quite crumbly; this is okay. Add soy sauce, garlic powder, and turmeric. Stir around for a few minutes, until the seasonings are well distributed. Cook over medium heat until the tofu is hot. A few drops of Tabasco or other hot sauce adds a spicy touch. Serve with toast and fruit for a hearty breakfast.

Makes 4 servings.

Nutrition Facts:
Calories: 88
Protein: 3g
Fat: 7g
Carbohydrates: 4g
Sodium: 175mg
Cholesterol: 0mg


Tofu Cheesecake

A bit heartier than a dairy cheesecake, but just as good, especially when topped with berries or other fruit.

Ingredients

2 cups (450g) silken tofu
1/3 cup (90mL) fresh lemon juice
1/4 cup (60mL) oil
1/4 cup (60g) margarine, melted
1 1/4 cup (250g) white sugar
1/2 tsp (3g) salt
1/4 cup (60mL) soy milk
Crumb crust for one cheesecake

Directions

Preheat oven to 350°F (176.6°C). Place all ingredients in a blender or food processor and blend until very creamy. This may take awhile (add liquid at end only if needed to blend tofu). Pour into partially baked and cooled crust and bake for 30–40 minutes or until the cake is firm to a light touch in the middle. This may take longer than 40 minutes, depending on the kind of tofu used. If, at the end of 40 minutes the center is still fairly liquid, turn the oven heat down to 325°F (162.7°C) and cook for another 10 minutes. The cake will solidify as it cools. Chill well and top with berries or sliced fruit.

Makes 8 servings.

Nutrition Facts
Calories: 336
Protein:6g
Fat: 16g
Carbohydrates: 43g
Sodium: 373mg
Cholesterol: 0mg


Tofu and Bean Lasagna

This substantial entree can be made with homemade marinara sauce, or a good quality jarred sauce. Either way, it’s a great way to incorporate healthful beans and tofu into a familiar dish. Extra oregano and basil may be added if desired.

Ingredients

8–12 lasagna noodles
4 cups (908g) marinara sauce (32 ounces)
2 cups (795g) tomato sauce (one 28-ounce can)
2 cups (425g) kidney beans (one 15-ounce can), rinsed and drained
4 cups (910g) part-skim ricotta cheese (2 pounds)
8 ounces (230g) part-skim mozzarella cheese*
1 block silken tofu
Freshly ground pepper to taste
1/4 cup (10g) parsley, chopped
1/2 cup (60g) Parmesan cheese, grated

Directions

Preheat oven to 375°F (190°C).

Spray a 9x13-inch (22x32cm) oven-proof casserole dish with vegetable oil spray.

Prepare sauce: Combine jarred marinara sauce with the canned tomato sauce in a saucepan. Heat to boiling and then reduce heat to a simmer. Add kidney beans and simmer for 15 minutes.

Cook noodles in large pot of boiling salted water until almost tender, about 7 minutes. Drain. rinse under cold water, and set aside.

Prepare filling: In a medium-sized bowl, combine ricotta cheese, tofu, pepper, and parsley and blend thoroughly. Slice mozzarella cheese into thin slices, or grate using a coarse grater.

Assemble the lasagna: Layer 1/4 of the sauce, 4 noodles, 1/3 of the ricotta cheese mixture, and 1/3 of the mozzarella slices in the pan. Then repeat the layers, ending with sauce. Pour about 1 cup (240mL) of water around the edges of the dish and shake the casserole to settle the ingredients. Top with the Parmesan cheese.

Cover tightly with aluminum foil, and bake for 45 minutes. Remove the foil and bake for about 5 minutes more. Remove from the oven and let stand 10 minutes before serving.

* Allergy notes: The egg protein lysozyme is an unlabeled additive in some cheeses. People allergic to eggs should eliminate any cheese in this recipe.

Nutrition Facts:
Calories: 421
Total Fat: 16g
% Calories from fat: 33%
Protein: 31g
Carbohydrate: 40g
Cholesterol: 43mg
Sodium: 1027mg


Ma Po Tofu

* Prep Time: 10 minutes
* Cooking Time: 8 minutes
* Total Time: 18 minutes
* Yield: 8 servings

Marinade:

1 Tbsp (15mL) oyster-flavored sauce
1 tsp (3g) cornstarch
1/2 pound (230g) ground turkey
1 package (16 ounces or 455g) soft or regular tofu, drained

Sauce:

1/3 cup (80mL) chicken broth
2 Tbsp (30mL) soy sauce
1 1/2 tsp (25mL) chile garlic sauce
1 tsp (5mL) black bean garlic sauce
1 tsp (3g) cornstarch
1/2 tsp (2g) ground toasted Szechuan peppercorns
2 Tbsp (30mL) canola oil
2 Tbsp (20g) minced garlic
1 fresh red chile pepper, minced
Chopped green onions, for garnish

Directions

Combine marinade ingredients in a bowl. Add meat and mix well. Let stand for 10 minutes. Cut tofu into 1/2-inch (1.25cm) cubes. Combine sauce ingredients in a bowl; set aside.

Place wok over high heat until hot. Add oil, swirling to coat sides. Add garlic and red chile pepper and cook, stirring, until fragrant, about 10 seconds. Add meat mixture and stir-fry for 2 minutes.

Add tofu and sauce. Cook, stirring gently, until tofu is heated through and sauce boils and thickens.

Place in serving bowls and garnish with green onions.

Nutrition Facts:
Calories: 232
Fat: 11g
% fat calories: 44%
Cholesterol: 28mg
Carbohydrate: 9g
Protein: 24g


Tofu Cream Dressing

Yield: 8 Servings

Ingredients

1/2 pound (225g) of soft or silken tofu (one half tub)
2 Tbsp (30mL) lemon juice
1/4 tsp (2g) salt (sea salt if on a corn-free diet*)
1/4 tsp (2g) salt (for cooking tofu)

Directions

Boil 2 cups (480mL) of water with 1/4 tsp (2g) salt. Drop in tofu and return to boil. Remove from heat and allow to stand for 2 minutes. Place the block of partially cooked tofu, lemon juice, and 1/4 tsp salt (2g) in a blender or food processor and blend until smooth. Chill until used.

Makes 8 servings.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition Facts:
Calories: 12
Protein: 2g
Fat: 0.2g
Carbohydrates: 1g
Sodium: 145mg
Cholesterol: 0mg


Other Tofu Recipe Sites

Solae Living Soy Tofu Recipes
The Vegetarian Society Tofu Recipes
How to Make Tofu
Soy Milk Recipes
FatFree.com
RecipeGoldmine
VegWeb.com
The Black Moon Japanese Tofu Recipes
Japanese Tofu Cuisine



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