PAN FRIED BREAST OF TOFU
Source: 20 Minutes to Dinner: Quick, Low-Fat, Low-Calorie Vegetarian Meals by Bryanna Clark Grogan
This is a staple in my house. I call it "breast of tofu," because it takes the place of chicken breast in sandwiches, stir-fries, salads, and many other dishes. I keep some marinating in the refrigerator at all times, to use at a moment's notice.
BREAST OF TOFU MARINADE:
1 1/2 cups water
1/4 cup soy sauce
3 Tbsp. nutritional yeast flakes
2 tsp. crumbled, dried sage leaves, or 1 tsp. ground sage
1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1/2 tsp. onion powder
1 1/2 to 2 lbs. reduced-fat, extra-firm or pressed tofu
Prepare Breast of Tofu Marinade by combining the water, soy sauce, nutritional yeast, and spices in a 2-quart bowl.
Instead of all or some of the traditional poultry seasonings (thyme, sage, etc.), use cumin, coriander, basil, oregano, or whatever herbs are suitable for the dish you are making. For spicy Breast of Tofu, add as much Louisiana-style hot sauce to the marinade as you like.
Cut the tofu into 1/4-inch thick slices. Marinate for as little as a few hours or as long as two weeks (in the refrigerator).* Turn the slices, spoon over the marinade from time to time, or store in a tightly lidded container, and shake.
Simply pan-fry as many slices as you need in a nonstick pan over medium heat until browned on both sides. Use immediately or cool on racks and refrigerate. The wrapped slices will keep well in the refrigerator for several days or can he frozen for several weeks. Separate the slices with pieces of waxed paper for easy removal of just a few slices.
NOTE: See the quick marinating tip on the next page.
Makes 32 slices
Per slice: calories: 41, protein: 6 gm., fat: 1 gm., carbohydrates: 2 gm.
*QUICK MARINATING TIP:
If you can't wait for this marinate before using, simmer the tofu slices in marinade in a nonstick or lightly oiled skillet medium-high heat for 5 minutes, to allow some the marinade to be absorbed quickly.
Source: 20 Minutes to Dinner: Quick, Low-Fat, Low-Calorie Vegetarian Meals by Bryanna Clark Grogan
This is a staple in my house. I call it "breast of tofu," because it takes the place of chicken breast in sandwiches, stir-fries, salads, and many other dishes. I keep some marinating in the refrigerator at all times, to use at a moment's notice.
BREAST OF TOFU MARINADE:
1 1/2 cups water
1/4 cup soy sauce
3 Tbsp. nutritional yeast flakes
2 tsp. crumbled, dried sage leaves, or 1 tsp. ground sage
1/2 tsp. dried rosemary
1/2 tsp. dried thyme
1/2 tsp. onion powder
1 1/2 to 2 lbs. reduced-fat, extra-firm or pressed tofu
Prepare Breast of Tofu Marinade by combining the water, soy sauce, nutritional yeast, and spices in a 2-quart bowl.
Instead of all or some of the traditional poultry seasonings (thyme, sage, etc.), use cumin, coriander, basil, oregano, or whatever herbs are suitable for the dish you are making. For spicy Breast of Tofu, add as much Louisiana-style hot sauce to the marinade as you like.
Cut the tofu into 1/4-inch thick slices. Marinate for as little as a few hours or as long as two weeks (in the refrigerator).* Turn the slices, spoon over the marinade from time to time, or store in a tightly lidded container, and shake.
Simply pan-fry as many slices as you need in a nonstick pan over medium heat until browned on both sides. Use immediately or cool on racks and refrigerate. The wrapped slices will keep well in the refrigerator for several days or can he frozen for several weeks. Separate the slices with pieces of waxed paper for easy removal of just a few slices.
NOTE: See the quick marinating tip on the next page.
Makes 32 slices
Per slice: calories: 41, protein: 6 gm., fat: 1 gm., carbohydrates: 2 gm.
*QUICK MARINATING TIP:
If you can't wait for this marinate before using, simmer the tofu slices in marinade in a nonstick or lightly oiled skillet medium-high heat for 5 minutes, to allow some the marinade to be absorbed quickly.
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