View Full Version : Tofu

05-17-2006, 06:34 PM
Help... What can I do to turn this into a meal?:hmmm:

05-24-2006, 08:08 PM
ohh try this! I taste this in an asian resto!

olive oil

mixed all together in a frying pan! firt olive oil fry the tofu and mixed alltogther!

11-10-2006, 08:31 AM
Healthy Chili

Serving: 8
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 60 minutes

2 cups firm tofu, crumbled
1 garlic clove, minced
1 tbsp. chili powder
2 tbsp. Worchestershire sauce
1 cup onion, chopped
1 large green pepper, chopped
1 carrot, thinly sliced
2 tbsp. soybean oil
1 cup tomato, chopped
2 8 oz cans tomato sauce
1 15 oz can dark red kidney beans
1/2 tsp. crushed dried basil
1 tsp. cumin
1 tsp. cayenne pepper
1 6 oz can tomato paste
salt, to taste
4 cups cooked brown rice

1. In a mixing bowl, combine tofu, garlic, chili powder and Worcestershire sauce; set aside.

2. In a large skillet, saute onion green pepper and carrot in soyoil until onion becomes transparent.

3. Add tofu mixture, cook and stir 3 minutes over medium heat.

4. Add tomatoes, tomato sauce, kidney beans, basil, cumin, cayenne and, if desired, tomato paste.

5. Cover and simmer for 30 minutes.

6. Salt to taste.

7. Serve on brown rice.

8. Garnish with minced raw onion, grated cheddar cheese and avocado, as desired.

Calories: 360
Total Fat: 10 g
Carbohydrates: 49 g
Protein: 18 g

11-15-2006, 09:02 AM
Tofu Lettuce Rolls
Serves: 4 (makes 8 rolls, 2 rolls per serving)
8 large green lettuce leaves
1 (12-ounce) package Mori-Nu® Tofu Extra-Firm
1 large yellow or orange pepper, seeded and cut into 16 thin strips
1 ripe Haas avocado, peeled, pitted, and sliced into 16 thin strips
2 scallions, cut into 2-inch sections and thinly sliced the long way
2 radishes, cut into eighths
1/4 cup hoisin sauce
4 teaspoons chili sauce

1. Place the lettuce leaves on a platter; set aside.
2. Set the block of tofu on its side and slice it in half the long way. Turn
each half onto its large flat side and cut each into quarters the long way, creating 8 long sticks. Place one stick of tofu on the center of each lettuce leaf.
3. Place 2 pepper slices, 2 avocado slices, and 2 radishes quarters around each piece of tofu on the lettuce. Drizzle each with 1 1/2 teaspoons hoisin and 1/2 teaspoon chili sauce. Serve cold.

Variation: Serve the rolls with the sauces on the side and include 1/4 cup bottled Thai peanut sauce, 1/4 cup plum sauce, 1/4 cup duck sauce, or 1/4 cup barbecue sauce as additional or alternative dipping sauces.:blah:

Nutrition Facts:
(per serving)
Calories 205
Fat 9g
Cholesterol 0mg
Sodium 585mg
Carbohydrate 17g
Fiber 4g
Protein 13g
Soy Protein 4g

11-15-2006, 09:10 AM
B]Tofu and Shrimp Gumbo[/B]

1 pkg. Mori-Nu® Tofu Extra Firm Lite
2 T. vegetable oil
1 green bell pepper, diced
1 medium onion, coarsely chopped
1 cup celery, chopped
2 T. minced garlic
¼ tsp. Ground red pepper
3 T. all-purpose flour
4 cups low sodium chicken broth
1 (15.5oz) can diced tomatoes
½ pound shelled and deveined shrimp
Preheat oven to 350°. Spray baking sheet with nonstick cooking spray. Remove tofu from package and slice, lengthwise, into 3 pieces. Place each piece on baking sheet and bake in oven for 20 minutes. Tofu should be firm to the touch when removed from the oven. Slice tofu into cubes and set aside.
In a large saucepan, heat vegetable oil. Add the chopped vegetables, garlic and red pepper. Season with salt and pepper and cook over medium high heat until softened, about 2 minutes. Sprinkle the flour on top of the vegetables and stir until coated evenly. Add the chicken broth and diced tomatoes and simmer over medium heat for 10 minutes.
Add the shrimp and tofu cubes, simmer, stirring, until the shrimp are cooked through, about 2 minutes. Serve while hot over rice.

Nutrition Facts:
(per serving)
Calories 300
Fat 9g
Cholesterol 110mg
Sodium 840mg
Carbohydrate 27g
Fiber 3g
Protein 28g
Soy Protein 6g

11-15-2006, 11:04 AM
Tofu & Broccoli w/ Peanut Sauce over Brown Rice

2 c brown rice, cooked according to directions
1/2-1 lb firm tofu, drained
4 c broccoli, rinsed and drained (or any fresh vegetable combination that you like)
2 green onions, chopped for garnish
1/4 c + additional to marinate tofu, Soy Veri Veri Teriyaki Marinade (or any teriyaki type marinade that you like), basically a combination of soy sauce, sugar, oil, garlic, sesame seeds, onion, ginger, & sesame oil
1 c peanut butter
1/2 t, or to taste, pumpkin pie spice (combination of cinnamon, clove, ginger, & nutmeg, I believe)
1 T brown sugar
1/2 can light coconut milk (I believe the can is around 14 oz)
1/4 c peanuts, chopped for garnish
1 small bunch cilantro, chopped for garnish

*Please note that all measurements are estimates (I don't usually measure). Taste and adjust according to your liking.

Drain tofu and dice. Place in a container or Ziploc bag with some of the teriyaki marinade. Let marinate for 20-30 minutes, or longer. Then, bake or fry the tofu until browned, and set aside. Cook brown rice according to directions and set aside. Lightly steam broccoli/vegetables. While broccoli is steaming, stir together peanut butter, teriyaki marinade, brown sugar, and pumpkin pie spice over low-medium heat in a small saucepan. Mixture will darken as it cooks. After 3-4 minutes (use your judgment), add 1/2 can light coconut milk. Continue to heat over low-medium heat for 1-2 more minutes until heated through.

Serve over tofu, broccoli/vegetables, and cooked brown rice. Garnish with chopped green onion, chopped peanuts, and chopped cilantro, if desired.

Serves: 4

Preparation time: 40 minutes