Recipe: 12 Recipes Using Tofu

Betsy

Foodlore/Recipe Exchange
Leanda Goss

Tofu and Broccoli Stir-Fry

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Diabetic Tofu
Vegetarian Vegetables
Main Dish

Amount Measure Ingredient -- Preparation Method
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2/3 cup Water
3 cups Broccoli -- cut into bite-size
2 tablespoons Dry sherry

2 tablespoons Reduced-sodium soy sauce
1/2 cup Onion -- cut into wedges
4 teaspoons Cornstarch
1 cup Fresh bean sprouts
1 teaspoon Grd ginger
1 pound Tofu -- fresh (bean curd) cu
1/4 teaspoon Crushed red pepper
1/2 " pieces
Nonstick spray coating
1 1/3 cups Cooked brown rice -- hot
20 milliliters Garlic -- minced

For sauce, stir together water, sherry, soy sauce, cornstarch, ginger,
and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat the
work or skillet over medium heat. Add garlic; stir-fry for 15 seconds.
Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes.
Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the
center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir till
thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into
sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per
serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2
VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE

TOFU BALLS

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
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3 tablespoons Vegetable oil
2 large Eggs
4 Garlic cloves
1 C Bread crumbs -- crushed
1 large Onion -- finely-- chopped
1 large Carrot -- grated
2 tablespoons Dijon mustard
1 Green pepper -- finely
1 1/2 tablespoons Sesame oil -- chopped
1 1/2 teaspoons Dried basil
3 Tofu cakes -- firm
1 teaspoon Ground fennel
Black pepper
3/4 teaspoon Oregano -- dried

Preheat oven to 350 degrees F. Saute the garlic, onion, carrot, pepper,
basil, fennel and oregano in the oil for 10 minutes or until tender.

In a large bowl, beat the eggs, then add all other ingredients except
the tofu. Mash the tofu and add it to the other ingredients. Mix well.
Form the mixture into 1 1/2-inch balls. Spread on a greased baking
sheet. Bake for 20-30 minutes at 350 degrees F. or until golden brown.

NOTES:

* Vegetable and tofu "meatballs" -- This recipe comes from the New
Recipes from Moosewood Restaurant cookbook. They said that these
vegetarian balls are "one of our most popular standard lunch items". I
was skeptical, so I gave it a try and indeed, they are quite tasty.

: Difficulty: easy.
: Time: 30 minutes preparation, 30 minutes baking.

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* Exported from MasterCook II *

TOFU FIESTA

Recipe By :
Serving Size : 2 Preparation Time :0:00
Categories : Main Dish

Amount Measure Ingredient -- Preparation Method
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1/4 cup Chopped onion
1 Garlic clove -- minced
1 tablespoon Vegetable oil
1 cup Broccoli pieces
2 Carrots -- sliced thin
1/2 Sweet green pepper -- sliced
1 1/2 cups Diced mushrooms
1 cup Chopped celery
8 ounces Tofu -- drained
1/2 teaspoon Ground tumeric
1/2 cup Ricotta cheese
1 Ripe tomato -- cubedd
2 tablespoons Chopped fresh parsley
2 tablespoons Sesame seeds -- toasted

Saute the onion and garlic in the oil until the onion is transparent.
Add the broccoli, carrots, pepper, mushrooms and celery and cook until
tender. Break the tofu into chunks. Add the tofu to the vegetables with
the turmeric and cheese. Simmer to heat thoroughly. Just before serving,
add the tomato and parsley and sprinkle on the sesame seeds.

One serving 1/2 recipe, 383 calories 25 gm. carb, 23 gm protein, 23 gm
fat, 149 mg sodium, 1090 mg potassium, 31 mg cholesterol.

1 bread exchange, 2 vegetable, 2 medium fat meat plus 2 fat exchanges.
Source: American Diabetes Association Holiday Cookbook by Betty Wedman
1986

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* Exported from MasterCook II *

Tofu Fu Yung

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Main Dish Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Snow peas -- - cut into 1" pieces
1 cup Sliced mushrooms
8 each Green onions -- chopped
8 ounces Water chestnuts -- sliced
1 tablespoon Sesame oil
2 1/2 cups Bean sprouts
1 3/4 pounds Tofu
2 tablespoons Tamari
1/4 pound Tofu -- mashed
3/4 cup Flour
3 tablespoons Nutritional yeast
2 teaspoons Baking powder
-----MUSHROOM GRAVY-----
2 cups Water
6 each Shiitake mushroom caps
3 tablespoons Tamari
2 tablespoons Cornstarch
1 cup Diced mushrooms

Saute snow peas, mushrooms, onoins, and water chestnuts in sesame oil.
Stir in bean sprouts. Mix tamari into tofu and blend well. Add it and
1/4 pound mashed tofu, flour, nutritional yeast and baking powder.

Mix well and form into patties 4 inches in diameter. Oil baking sheet
with olive oil and bake in preheated 325 F oven 30 minutes. Flip patties
over and bake another 15 minutes. Serve with Mushroom Gravy.

MUSHROOM GRAVY: (Soak 5 or 6 shiitake mushroom caps in water
beforehand.)

Combine water in which mushrooms have been soaked and remaining
ingredients and cook on low heat until thickened.

"The Associated Press"

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* Exported from MasterCook II *

Tofu in Black Bean Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish Tofu
Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 tablespoons Peanut or light sesame oil
5 each Garlic cloves -- - finely chopped
1 tablespoon Ginger -- finely grated
3 tablespoons Chinese black beans
3 tablespoons Onions -- coarsely chopped
2 tablespoons Soy sauce
2 tablespoons Barley or rice malt
2 cups Water
3 tablespoons Kuzu -- dissolved in...
1/3 cup Water
1 pound Firm tofu -- sliced
2 teaspoons Dark sesame oil

In a wok, heat oil until nearly smoking.

Add garlic and ginger, and stir-fry rapidly over high heat for 1 minute.

Add black beans, and stir for 30 seconds. Add onions, and stir for 2-3
minutes.

Add soy sauce, sweetener, and water. Bring to a boil.

Add kuzu. Stir with a wooden spoon until it thickens and becomes clear
and shiny.

Stir in tofu and dark sesame oil, and simmer 2-3 minutes. Serve on rice
with blanched Chinese greens.

John Paino & Lisa Messinger, "The Tofu Book"

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* Exported from MasterCook II *

TOFU MANICOTTI

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish Vegetarian
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound Manicotti
2 pounds Tofu (firm or soft) -- - patted dry and mas
2 Garlic cloves -- minced
1/2 cup Soy milk
2 tablespoons Olive oil
2 tablespoons Lemon juice
1 tablespoon Sugar
Salt and pepper -- to taste
2 tablespoons Minced fresh parsley
1 cup Chopped fresh spinach (opt.)
4 cups Spaghetti sauce -- - homemade or commer

Prepare the manicotti according to package directions. Gently drain and
rinse the noodles.

Preheat the oven to 350 F degrees.

In a large mixing bowl, stir together the mashed tofu, garlic, soy milk,
olive oil, lemon juice, sugar, salt, pepper, parsley and spinach, if
using.

Line a 9 x 13-inch pan with 2 cups of the spaghetti sauce. Gently spoon
the tofu mixture into each manicotti until they are all full. Place the
filled manicotti noodles in one layer on top of the spaghetti sauce.
Pour the remaining sauce over the stuffed noodles. Cover the pan tightly
with aluminum foil and bake for 30 minute, or until the sauce bubbles.

Source: The Compassionate Cook - by Ingrid Newkirk and PETA

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* Exported from MasterCook II *

Tofu Satay with Tangy Dipping Sauce

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds Frim or extra firm tofu
-----SATAY SAUCE-----
2 tablespoons Peanut oil
1/2 medium Onion -- minced
1 each Garlic clove -- minced
2 teaspoons Curry powder
1 cup Coconut milk
1 tablespoon Soy sauce
1 tablespoon Brown sugar
1/2 teaspoon Red chili powder -- minced
1 tablespoon Lemongrass -- minced
1/2 cup Crunchy peanut butter
-----TANGY DIPPING SAUCE-----
2 tablespoons Sugar
1/4 cup Waterr
3 tablespoons White or red wine vinegar
1/2 tablespoon Soy sauce
1/4 teaspoon Red chili flakes
2 tablespoons Carrots -- grated
1 tablespoon Roasted peanuts -- chopped
-----SPICES-----
4 tablespoons Peanut oil
2 tablespoons Dry sherry
1 tablespoon Lemongrass -- chopped
2 each Garlic cloves
1 tablespoon Curry powder
2 teaspoons Brown sugar

Drain the tofu & place the cakes between several layers of paper towels.
Weight the top with a heavy plate & leave for 1 to 3 hours. While
draining, prepare the Satay Sauce & Dipping Sauce.

SATAY SAUCE: Heat oil in a pot over medium-high heat. Cook onion &
garlic until the onion is wilting, approximately 2 minutes. Add curry
powder & cook for 30 seconds. Add coconut milk, spy sauce, sugar,
pepper, lemongrass & peanut butter. Cook over very low heat, stirring
constantly, for 5 minutes.

DIPPING SAUCE: In a small pot, over low heat, dissolve sugar in the
water. Remove from the heat & stir in the vinegar, soy sauce & dried
chili flakes. When completely cool, add the carrot & peanuts & serve.

When the tofu has drained, slice each cake lengthways into 4 strips. In
a food processor, combine oil, lemongrass, garlic, curry powder, chili
pepper & sugar & process until smooth. Pour this mixture over the tofu
strips, toss gently to coat the pieces & marinate fro an hour at room
temperature.

Soak 16 wooden skewers in water for 15 minutes. Carefully insert two
wooden skewers parallel & 1" apart into each tofu slice. Oil the grill.
On a closed grill over medium-hot coals, grill the tofu, turning once,
until browned, 10 to 12 minutes. Serve with sAtay Sauce & Dipping Sauce.

Kelly McCune, "Vegetable on the Grill"

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* Exported from MasterCook II *

TOFU SPAGHETTI BALLS

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish Pasta

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound Tofu
1/4 cup Walnuts -- chopped or ground
dry blender
2 medium Onions -- minced
1/2 cup Quick-cooking oats
2 tablespoons Chopped parsley
1 teaspoon Dried basil
1/2 teaspoon Dill weed
1/2 teaspoon Garlic powder
1/2 teaspoon Thyme
2 tablespoons Soy sauce
1 tablespoon Corn starch
1/2 cup Whole wheat flour
Vegetable oil -- for browning
2 cups Tomato or spaghetti sauce

Wrap tofu in cloth or paper towels for a few minutes to remove excess
water.

Mash and mix well with all ingredients except oil and tomato sauce. Form
into 24 small balls and flatten slightly as you place them in an oiled
baking dish.

Sprinkle a little oil on each. Bake at 375'F. for 20-25 minutes turning
once to brown both sides. Spread tomato sauce over balls. Bake at 350'F.
for an additional 15-20 minutes. Serve over pasta or on French bread as
a sandwich.

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* Exported from MasterCook II *

TOFU STEAKS WITH PINEAPPLE SALSA

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Vegetarian Low-Cal
Main Dish

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Bunch Cilantro
2/3 cup White Vegetable Stock -- below
1/4 cup Lemon Juice
1 tablespoon Crushed red pepper
1/4 cup Minced ginger root
10 Garlic cloves
Black pepper -- to taste
1 1/4 pounds Firm tofu, drained -- and cut
Lengthwise 4 1-in "steaks"
1 Small fresh pineapple
1/2 Jalapeno pepper -- minced
4 Thin avocado slices -- garnish

About 3 1/2 hours before serving: 1. From bunch of cilantro, remove 4
springs to use as garnish later. Chop remaining cilantro to make 1/2 C;
set aside 1 T for salsa. 2. In medium-sized baking dish, combine chopped
cilantro and next 6 ingredients; add tofu. Marinate 2 hours at room
temperature. 3. About 1-1/4 hours before serving, peel pineapple; then
finely chop. In serving bowl, combine pineapple, jalapeno pepper, and
reserved 1 T chopped cilantro. 4.
Prepare outdoor grill. 5. Lightly oil grill; place tofu on grill over
medium heat; reserve marinade. Grill tofu until lightly browned,
brushing frequently with marinade and turning once with a pancake
turner. 6. Serve tofu with pineapple mixture. Garnish with cilantro and
avocado if desired. Makes 4 servings.
TO BROIL IN OVEN: Follow steps 1 through 3. Preheat broiler. Lightly oil
rack in broiling pan; place tofu on rack; broil about 6-8 minutes until
lightly browned, brushing frequently with marinade and turning once with
pancake turner.

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* Exported from MasterCook II *

TOFU WITH BROCCOLI

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dish Thai
Vegetables

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons Brown sugar
4 teaspoons Tamari
2 tablespoons Vegetable oil
2 each Garlic cloves
1 teaspoon Minced ginger
1 cup Firm tofu -- cubed
1/4 cup Water
2 cups Broccoli -- chopped
2 each Scallions -- chopped
Jasmine rice

Dissolve sugar in tamari & set aside. In a wok, heat oil over medium
high heat. Stir fry ginger & garlic for 1 minute. Add tofu & water &
cook for 2 minutes.
Add tamari mixture to the wok & cook for 1 minute. Add broccoli & cook
until tender-crisp. Mix in scallions & serve hot over rice.

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* Exported from MasterCook II *

Tofu-Vegetable Pizza

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : Main Dish Italian
Tofu

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
-----PIZZA DOUGH-----
1 tablespoon Dry yeast
1 cup Warm water
1 teaspoon Sugar
2 cups Unbleached all-purpose flour
1 tablespoon Olive oil
1/2 teaspoon Salt
-----PIZZA TOPPINGS-----
2 tablespoons Olive oil
1 medium Onion -- finely chopped
2 each Garlic clove -- chopped
1 each Red bell pepper -- chopped
1 each Green bell pepper -- chopped
1 1/2 teaspoons Basil
2 cups Tomatoes -- chopped
8 ounces Tofu, frozen -- thawed &
shredded
1/2 cup Parsley -- chopped
1/4 cup Black olives -- chopped
Nutritional yeast

DOUGH: Dissolve the yeast in water with the sugar & let proof. Mix in
the other ingredients in order. When the dough holds together (add more
water or flour as necessary) turn out onto a floured board & knead until
it is elastic & soft. Cover & let rest for about 40 minutes. Roll out as
thin as you can without breaking the dough.
Place either on a 17" pizza pan or on a cookie sheet. Set aside.

PIZZA TOPPINGS: Saute the onion & garlic in the olive oil until the
onions are translucent. Add the basil & bell peppers & saute for 5
minutes. Add the shredded tofu & cook 3 minutes or so. Add the parsley,
tomatoes & olives. Remove from the heat. Spread the vegetables on the
pizza crust & sprinkle with the nutritional yeast. Bake for 5 to 10
minutes at 450F until the crust is golden & the vegetables are sizzling.

NOTE: The baking time is dependent upon how thick your crust is. Also,
you can use your favourite pizza crust too.

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* Exported from MasterCook II *

Two Bean Tofu Chili

Recipe By :
Serving Size : 12 Preparation Time :0:00 Categories : Main Dish
Vegetarian

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups Black turtle beans
19 ounces Tofu
1 small Can tomato paste -- 5 1/2 oz
2 tablespoons Soy sauce
2 tablespoons Dijon mustard
3 each Garlic cloves -- chopped
2 teaspoons Oregano
1/4 cup Dry red wine
2 teaspoons Basil
1/2 cup Vegetable oil
1 cup Onions -- chopped
3 each 28 oz cans tomatoes -- undrain
1/4 cup Chili powder
1 1/2 tablespoons Cumin
1 can Red kidney beans -- 14 oz
1/2 cup Italian parsley -- chopped
1/4 cup Cilantro -- chopped
Salt & pepper -- to taste

Soak the black beans. Freeze, thaw & squeeze out the tofu, then tear
into pieces. In a mixing bowl, whisk together half the tomato paste, soy
sauce, mustard, garlic, oregano, red wine & basil. Add the tofu & stir
to coat.

In a large pot, saute the tofu mixture in half the oil until the liquid
has been absorbed & the tofu browned. Remove from the heat. In a small
pot, saute the onion in the remaining oil until transparent. Add to the
tofu mixture. Also add the tomatoes, the rest of the tomato paste, chili
powder, cumin, salt & pepper. Also add the black beans. Simmer on low
heat for 30 to 40 minutes until the beans are tender. Add the kidney
beans & cook another 10 minutes. Add parsley & cilantro & cook for 5
minutes. Check seasonings & serve with cornbread.

"Tofu: A Recipe Booklet Produced by the Ontario Soybean Growers
Marketing Board"

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