tofu recipes

[sbinsb]

Anyone have any good tofu recipes?

[Carrye]

Anyone have any good tofu recipes?

I was just going to start a new topic on this. I was wondering the same thing.

[Looking for Skiny Pete]

Cooking Techniques

There are a few simple techniques that we'll walk you through so you can see how easy this great food is to prepare.

1. Draining
2. Freeze & Squeeze
3. Cutting & Crumbling
4. Marinating
5. Cooking


Draining

Draining the tofu, or expelling the water from the bean curd is the most important step in the preparation process. Once you get a large portion of the water out of the curd it will absorb more of the flavor of the other foods you're cooking with. Here are some ways you can drain the tofu.

Open the package over a sink or large bowl so that you have a place to pour off the water.

If leaving the tofu block whole, you can place it on a plate and let the water drain off. You will need to put the plate on an incline by putting something underneath the plate to lift it off the counter. Then just put it next to the sink so it can drain off right into the sink. You'll need to let it drain for a minimum of 30 minutes.

Another option is to just place it in a colander and leave it in the sink to drain for a minimum of 30 minutes.

Another option is to first pour off the water, then wrap the tofu in a clean dishtowel and weigh it down with a plate. The towel will absorb most of the water within 30 minutes.

Freeze & Squeeze

When you freeze tofu it changes its consistency and makes it chewier and a bit more dense. You should only freeze the firm or extra firm tofu; other types will not freeze well. Once it's frozen, the color will darken slightly. You can either drain the tofu and freeze it wrapped in plastic wrap or freeze it while it's in the original container, or put it on a cookie sheet once you've drained and cut it.

Thaw your frozen tofu either at room temperature or immerse it in boiling water before you add it to your recipe. You can also thaw the tofu in the microwave or in your refrigerator. The key is to get all the moisture out that you can.

Once drained, simply wrap it up tightly and place it in the freezer until you want to use it.

Once you've taken out the frozen tofu, unwrap it, let it thaw until soft and gently squeeze the block over a sink to press out the remainder of the water.

Another option is to drain the tofu, cut the tofu into slabs and freeze them on a cookie sheet.

Cutting & Crumbling

Now you're ready to cut the tofu into perfect cooking pieces. Depending on how you plan on cooking the tofu, you can slice it into slabs, dice it into cubes or cut it into strips. Cubing the tofu will allow for the most surface area, so the tofu will retain the most flavor.
Slice the tofu block into ½ inch slabs. Slabs of tofu are good for marinating, baking or grilling.

Once you've cut the tofu into slabs, it's easy to turn them into strips. Strips are good for marinating, stir-frying and sautéing.

Once you've cut the tofu into strips it's easy to dice it into cubes. You can even skip the first draining step in the beginning and drain the tofu once it's in cube form.

Another technique is "crumbling" the firm tofu, best if it has been frozen first. It's a great substitute for chopped meat. Mix into chili seasonings or with other sauces as a filling for a wrap sandwich or fajita.

Marinating

It's easy to marinate the tofu by placing drained tofu in a container and generously covering the pieces. Allow them to marinate for 30 minutes or longer prior to cooking.

Cooking

A nice option is to take the marinated tofu and place it on a grill. One of the new indoor grill plates is a very simple option.

Perhaps the most familiar preparation method is stir-frying or sautéing tofu. It's wise to cook the vegetables and tofu separately so that you don't break up the tofu. Then after you've cooked them both, you can add them together in a single pan and add your sauce.

[Looking for Skiny Pete]

Ginger Teriyaki Tofu Kebabs with Grilled Vegetables

This recipe is a very flavorful option when you're barbecuing for the whole family. It's easy to put together vegetarian and separate meat-inclusive skewers and grill them together so that everyone can enjoy this ginger packed meal.
Ingredients:

4 cups cooked rice
10 ounces firm or extra-firm tofu
2 teaspoons sesame oil
2 red bell peppers, seeded, cut into 2-inch pieces
2 yellow bell peppers, seeded, cut into 2-inch pieces
2 small zucchini, cut into 1-inch pieces
2 red onions, cut into 2-inch pieces
¼ cup What You Do With Tofu!® Ginger Teriyaki Sauce
2 green onions or scallions sliced width-wise, for garnish
½ cup black sesame seeds or toasted brown sesame seeds, for garnish

Directions:

1. Cook rice according to package directions. Cut tofu into ¾-inch squares. Drain tofu in a colander or press between paper towels to absorb excess moisture.
2. Place tofu cubes in a bowl and coat with ¼ cup of What You Do With Tofu!® Ginger Teriyaki Sauce. Marinate 10 minutes or longer.
3. Place vegetables and tofu on skewers in alternating order; make sure to place tofu between vegetables so that it will remain intact when grilling.
4. Heat grill to medium heat and place skewers on non-stick grill or a grill brushed lightly with cooking oil. Grill kebabs about 2-3 minutes per side; turning and basting the cooked side with What You Do With Tofu!® Ginger Teriyaki Sauce.
5. Place rice in the center of each dinner plate, garnish with scallions and sesame seeds and top with kebabs.

Preparation time start to finish: 25 min.
Cooking Time: 15 min.
Other ingredients that taste great with this:

1. Mushrooms, whole caps
2. Yellow squash, 2-inch pieces
3. Eggplant, cubed
4. Chicken or a firm fish such as swordfish, cubed and marinated separately from the vegetables (do not reuse this marinade to brush the vegetables)

Helpful tips:

1. The more water you get out of the tofu, the more flavor will be absorbed from the sauce.
2. The longer you marinate, the more intense the flavor.
3. If you use bamboo skewers, soaking them in water first for about 10 minutes will ensure they don't burn on the grill.

Servers 2-4

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Grilled Tofu on Mixed Greens with Orange Hoisin Sauce Dressing

This recipe is a wonderful way to prepare tofu as a light main course with savory citrus and tamarind flavors. The easiest way to prepare this is using one of the new electric countertop grills. It can also be prepared using an outdoor barbecue or inside on a stovetop grill pan.
Ingredients:

15 ounces firm or extra-firm tofu
¼ cup plus 1 tablespoon What You Do With Tofu!® Orange Hoisin Sauce
4 cups baby salad greens or frisée mix
1 small red onion, thinly sliced
1 pint ripe, cherry tomatoes, halved
1 yellow bell pepper, cut into thin strips
1 tablespoon canola oil
1 teaspoon lemon juice
1 medium orange seeded, sliced into half circles, for garnish
1 small bunch seedless, red grapes (optional)

Directions:

1. Cut tofu block diagonally to form two triangles. Then, turn on the side and cut width-wise to create 8-¼ inch thick triangles. Place on paper towels, press lightly to remove moisture; place on plate and marinate in ¼ cup of orange What You Do With Tofu!® Orange Hoisin Sauce for 10 minutes.
2. Mix salad greens, red onion, tomatoes and yellow pepper together; arrange the mixture in the center of dinner plates and set aside.
3. Heat the countertop grill, if it has a non-stick surface there is no need to oil first. Place tofu on the grill and close the top with slight pressure. Grill until tofu is heated and grill marks are visible, 3-4 minutes. Remove from grill to marinating plate; repeat with remaining tofu.
4. Whisk together 1 tablespoon of What You Do With Tofu!® Orange Hoisin Sauce, canola oil and lemon juice to create a light dressing for salad.
5. Attractively arrange tofu over salad; drizzle with dressing and garnish with orange and grapes.

Preparation time start to finish: 25 min.
Cooking Time: 15 min.
Other ingredients that taste great with this:

1. Cucumbers
2. Sliced almonds or walnut pieces
3. Carrots, shredded
4. Jicama, julienned
5. Belgian endive or watercress

Helpful tips:

1. The more water you get out of the tofu, the more flavor will be absorbed from the sauce.
2. The longer you marinate, the more intense the flavor.
3. If you don't have an indoor grill machine, use your barbecue and brush the grill first with some oil to prevent from sticking.

Servers 2-4

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Spicy Peanut Stir Fry with Asian Noodles

This nutty, light meal with the spicy Thai influence is great hot or as a cold leftover.
Ingredients:

8 ounces wide udon noodles (Japanese buckwheat noodles)
15 ounces firm or extra-firm tofu
2 teaspoons of sesame oil
1 red bell pepper, cut into thin strips 2-3 inches in length (julienned)
1 small zucchini, julienned
2 cups snow peas
1 cup sliced mushrooms
½ cup red cabbage, julienned
½ cup What You Do With Tofu!® Spicy Peanut Sauce
2 green onions sliced width-wise, for garnish
¼ cup peanuts, unsalted, chopped, for garnish
1 small red chili pepper, seeded and sliced in ¼ inch pieces (optional)

Directions:

1. Cook noodles according to package directions. To avoid overcooking, rinse with cold water after draining. Meanwhile, cut tofu into 1/2-inch cubes, drain in colander over sink.
2. Heat large, deep nonstick skillet or wok over medium-high heat. Add 1 tsp. sesame seed oil, red pepper, zucchini, snow peas, mushrooms, and red cabbage; stir-fry 2-3 minutes, or until vegetables are crisp-tender. Remove from skillet to separate bowl.
3. Add remainder of sesame seed oil and tofu to wok; stir-fry 3-4 minutes until lightly browned. Add ¼ cup of What You Do With Tofu!® Spicy Peanut Sauce and mix well. Let cook for 1 minute with sauce. Stir in vegetables, noodles and remaining sauce; mix well.
4. Transfer to serving plates. Garnish with green onion, peanuts and red chili pepper.

Preparation time start to finish: 25 min.
Cooking Time: 15 min.
Other ingredients that taste great with this:

1. Bean sprouts
2. Bok choy, smallest available, sliced into quarters
3. Carrots, shredded
4. Green beans, fresh, cut in half width-wise
5. Add shredded chicken for a non-vegetarian version. Cook chicken separately and add in with tofu.

Helpful tips:

1. The more water you get out of the tofu, the more flavor will be absorbed from the sauce.
2. The more uniform the size of the vegetables, the easier it will be to make sure they are all cooked to the same level of tenderness. Add those vegetables that take a little longer to cook to the skillet first.
3. Fresh vegetables are best, but if you're short for time, you can substitute frozen ones, but they must be thawed and drained before using in the recipe.
4. Can't find udon noodles? Substitute whole-wheat angel hair pasta or rice noodles.

Servers 4-6

[Looking for Skiny Pete]

Korean-style Broiled Tofu
A salty, spicy treat that is also perfect for low carbers!
2 (3/4 lb) blocks firm tofu, drained
vegetable oil
1/4 cup soy sauce
1 1/2 teaspoons sesame oil
1 tablespoon Splenda sugar substitute
1 garlic clove, minced
1 tablespoon toasted sesame seeds
1 tablespoon asian hot red bean paste or
2 green onions, thinly sliced
4 servings

20 minutes 20 mins prep

1. Preheat the broiler.
2. Cut the tofu into 1/2" slices.
3. Lightly brushed a rimmed baking sheet(s) with vegetable oil, place the tofu in a single layer on the sheet(s) and lightly brush the top with oil.
4. Broil, as close to the heat as possible until the tofu is lightly browned.
5. Turn over and brown on the other side.
6. Combine the soy sauce, sesame oil, Splenda, garlic, sesame seeds and hot bean paste.
7. Heat the soy mixture to a boil in a large pan over medium heat.
8. Gently add the tofu in a single layer.
9. Turn down to a simmer and cook for 2 to 3 minutes, spooning the mixture over the top of the tofu.
10. Sprinkle with the green onions and serve.


------------------ or --------------------

Title: Szechuan Bean Curd(Tofu)
Categories: Diabetic, Tofu, Vegetables, Meats, Main dish
Yield: 4 servings

4 oz 85% lean ground beef
1 ts Sesame oil
1 c Green onions w/tops chopped
1/4 ts Hot oil*
1 Clove garlic minced
1/4 ts Red pepper flakes
3/4 c Chicken broth
2 tb Corn starch
2 tb Light soy sauce
2 tb Cold water
1 tb Chili sauce
1 c Bean curd(tofu) 1/2" cubes

Place ground beef, green onions, & garlic in a nonstick skillet and
cook, stirring quickly, until beef is browned. Stir in chicken broth,
soy sauce, oils, and red pepper flakes. Mix the cornstarch with the
cold water. Add to the skillet. Cook stirring continously, until
sauce thickens. Gently stir in the bean curd (tofu). Continue cooking
over medium heat for 3 minutes. * Sesame oil & hot oil may be found
in Asian markets and in cooking specialty stores. Nuitritive values
per serving: Carbohydrates 9 gm Protein 15 gm Fat 7 gm Calories 149
Fiber .9 gm Sodium 518 mg Cholesterol 18 mg Food Exchange per
Serving: 2 Lean Meat 1 Vegetable
[/url]

[marvholly]

I posted this one some time back but here it is again:

Schezwan Tofu Stir Fry Yield 4 hearty servings

1 lb Tofu, sliced in 4 and well drained or pressed
Fry until golden and slightly crisp in 2t canola or peanut oil
Cut tofu in bite size pieces

Marinade
2 cloves garlic, chopped or pressed
3T soy sauce
2t sesame oil1T wine vinegar
1t chopped fresh garlic
Marinate the fried/cut tofu overnight or longer

Sauce
½ c peanut butter, preferably chunky
½ c HOT water
2 ½ T wine vinegar
1 ½ T sesame oil
¼ to ½ t red pepper flakes (I go mild)
All remaining marinade
Add the hot water and mix all together just before adding to the final mixture

Vegetables – all sliced or chopped
1 c celery
2 c broccoli
Other possible additional or substitute veggies depending on taste and availability
2-3 med carrots, sliced on the diagonal
1 c sliced mushrooms
½ -1 c pea pods, green beans, asparagus
1-2 c cauliflowerettes
red pepper in 1-2 inch long thin slices

Be careful not to get too many light (whitish) veggies as the tofu is white and celery is often very light green. This needs some color. Keep one or more green. Add the orange (carrot) or red pepper.

Finishing
Stir fry the veggies in a small amount of oil in order of cooking time (hard veggies such as carrots and broccoli or cauliflower first, soft veggies like mushroom and pea pods last).
Add the marinated tofu. Pour in the sauce and heat through.

[pb&j]

i've used the freeze & squeeze method w/ firm tofu, froze it, then pulled it out, marinated it, and left in fridge for several hours.

i like sweet marinades w/ tofu, so i love the ginger soy marinade for! it's in the recipe list... you can grill the tofu in a foreman grill, BBQ, broiler or on the stove top, and if you want tofu kabobs, the ginger soy marinade seems to pair well with onions and peppers (and if you are feeling creative, jicama slices(p1) or apple slices(p2))

[A-Rod]

Tofu w/Green Beans, Ginger, and Scallions (P1)

Serves 2

1/2 a brick of extra-firm tofu
Green beans
1 white onion, cut into slices
1-2 tbs. chopped fresh ginger [or 1 tsp. dried ground ginger]
2 cloves garlic. chopped
4 scallions, cut into 1" slices
Lite teriyaki sauce for P2'ers, or low-sodium soy with a little Splenda in P1
Olive, canola, or peanut oil

Cut the tofu into 1/2" cubes. Heat 2 tbs. of oil in a large skillet over medium heat. Place the tofu in a single layer in the pan and let them sit so the side touching the pan gets golden; when the bottom side is golden, turn them over and let the other side cook until colored. Remove from the pan.

While the tofu is frying, put a pot of water on to boil for the green beans. Blanch the green beans in the boiling water just long enough for them to get a full green color, but not so they're overcooked. Remove promptly and drain.

Add another tbs. of oil to the pan [if you have sesame oil, this is a good time to use it, but don't fry the tofu in it because it will scorch]. Heat the oil and saute the onions until soft [I added julienned carrots at this point also]. Add garlic and ginger and saute for one minute once the onions are soft. Add scallions, tofu, green beans, and teriyaki sauce or soy and Splenda mixture, and cook another minute or so, until the scallions are soft and the green beans are heated. If you have rice vinegar, a few dashes of it are very good with this sauce.

Serve hot topped with sesame seeds. This is great without rice! The tofu gets a little crust on it [not crunchy, but firm and very good].

[marvholly]

I also make tofu stroganoff which my veggie DD thinks is "heaven."

TOFU STROGANOFF

1 LB firm tofu cut into 4 slices and pressed, then sliced into strips
½ c chopped onion
1+ cloves minced garlic
½ lb sliced mushrooms or more
canola oil
¾ c veggie or beef bullion
2T red wine
2t Worchester sauce (substitute 2/3t soy sauce for veggies)
1T tomato paste
1 c LF plain yougurt
2-6t flour

Fry tofu slices in oil. Remove fom pan. Saute onion til transparent. Add garlic, tomato paste, bullion, Wine. Worchester, tofu and mushrooms. Simmer a bit (10-30 minutes). Mix flour and yougurt. Add to tofu mix and heat thru. Serve over cooked noodles.

Back when DH was alive I used to make 2 pans; 1 w/ tofu, 1 w/chicken.

[heretolose]

This site has great recipes and some are South Beach style or easily adapted
Vegan Food Net http://www.vegan-food.net/category/soy/

[pb&j]

I made this with chicken the other night, but also made some with tofu for a family member who's a vegetarian. it tasted *excellent* with the tofu -

Tofu with Green Olives & Dried Apricots (P2)

A nice mix of sweet/salty/tangy. Based on a recipe a friend sent from Eating Well magazine, modified to be beachy.

4 servings

1pkg LF firm tofu, drained and cubed
1 teaspoon extra-virgin olive oil
1 cup reduced-sodium chicken (or veg) broth
1/4 cup red-wine vinegar
2-3 T. Green Olive Tapenade (if you do not have tapenade, you can use 1/3 c. sliced, pitted green olives of your chocie)
1/4 cup chopped dried apricots
1/2 lb mushrooms, sliced
Ground pepper (to taste)
Salt (to taste)

Heat oil in a large nonstick skillet over medium-high heat, add the tofu and cook until browned, about 2 minutes per side. Add broth and vinegar to the pan; bring to a simmer, stirring. Add olives, apricots, mushrooms, salt and pepper; reduce heat to low. Cover and cook 12 to 15 minutes.

Spoon sauce over the tofu and serve. I served with wild rice, but can be served on its own or with brown or basmati rice.

[marvholly]

My oldest DD (now nearly 31) went lacto-ovo veggie at 15. I have posted quite a few tofu recipies but the bottom line is that tofu or seitan can be substituted for beef/chicken 16 oz:12 oz in ANY recipe. I did eat a number of local veggie dishes from a vegan resturant in Prague earlier this month. I have done stir fries, cassaroles, fajitas, tacos, pot pies and stroganoff for DD with tofu/seitan slices or cubes.

I have also used TVP or veggie crumbles for tacos, taco salad, mousaka and other ethnic dishes needing browned ground beef. One lb raw ground beef = 12 ounces of frozen veggie crumbles or rehydrated TVP.

[Sachinda]

CELERY, SESAME, AND TOFU SALAD
Gourmet Magazine
-my notes in blue

Tofu absorbs the richness of sesame oil and the tang of rice vinegar in a fresh salad that pops with crisp celery.
1 (14-oz) block of firm tofu
2 tablespoons vegetable oil
3/4 teaspoon Asian sesame oil (I would personally use a drop of sesame oil and if more oil is needed, a bit of evoo or canola)
2 teaspoons rice vinegar (not seasoned)
1 teaspoon soy sauce
1/2 teaspoon black pepper
4 large celery ribs
2 teaspoons sesame seeds, toasted


Rinse tofu and pat dry, then cut crosswise into 1/4-inch-thick slices. Arrange slices in 1 layer on a triple thickness of paper towels, then cover with another triple thickness of paper towels. Put a small baking sheet on top of tofu and weight with 3 (1-lb) cans (this removes excess moisture), 10 minutes.

Meanwhile, whisk together oils, vinegar, soy sauce, and pepper in a large bowl. Trim celery, then peel with a vegetable peeler and slice very thin diagonally. Cut tofu crosswise into 1/4-inch-wide sticks and transfer to a bowl. Toss gently with dressing, celery, sesame seeds, and salt to taste.

Makes 4 side dish servings.

[Sachinda]

VEGETABLE AND TOFU RED CURRY
Gourmet Magazine
-my notes in blue

Bottled red-curry paste heats up this flavorful, vegetable-rich Thai-style curry.
1 cup jasmine rice (OMIT, can use basmati rice if neccessary)
1 3/4 cups water
1 medium onion, halved lengthwise, then thinly sliced crosswise
1 tablespoon vegetable oil
1 large garlic clove, chopped
2 teaspoons bottled Asian red-curry paste such as Thai Kitchen brand
1 (14-oz) can unsweetened coconut milk (not low-fat)
1 teaspoon salt
1 (1-lb) package frozen mixed vegetables such as broccoli, corn, and red peppers
1 (14- to 16-oz) block firm tofu, rinsed, patted dry, and cut into 1/2-inch cubes
1 tablespoon Asian fish sauce

Accompaniments: fresh cilantro sprigs; lime wedges


Rinse rice briefly in a sieve and drain, shaking sieve to remove excess water. Bring rice and 1 1/2 cups water to a boil in a 1 1/2- to 2-quart heavy saucepan over high heat, then cover pan with a tight-fitting lid and cook rice over low heat until water is absorbed and rice is tender, about 15 minutes. -ignore if omitting

Meanwhile, cook onion in oil in a wide 4-quart heavy pot over moderately high heat, stirring occasionally, until pale golden, about 3 minutes. Reduce heat to moderate, then add garlic and curry paste and cook, stirring, 1 minute. Stir in coconut milk, salt, and remaining 1/4 cup water and bring to a boil. Stir in vegetables and return to a boil. Cover pot, then reduce heat and cook at a brisk simmer, stirring occasionally, 2 minutes. Gently stir in tofu and simmer curry, partially covered, until vegetables are tender, 7 to 8 minutes. Remove pot from heat and stir in fish sauce and salt to taste. Serve curry with rice.

Makes 4 servings.

[Sachinda]

SOUTHWESTERN TOFU WRAPS
epicurious.com

4 tablespoons fresh lime juice
1 tablespoon vegetable oil
8 ounces firm tofu, drained, patted dry, crumbled
1/2 cup chopped red onion
1/3 cup chopped fresh cilantro
1 garlic clove, minced
4 7- to 8-inch-diameter flour tortillas

2 cups thinly sliced lettuce leaves

1 cup spicy tomato salsa




Whisk 3 tablespoons lime juice and oil in medium bowl. Add tofu, onion, cilantro and garlic and toss to blend. Season to taste with salt and pepper. Let marinate 20 minutes.
Preheat oven to 350°F. Wrap tortillas in foil. Place in oven until heated through, about 10 minutes. Meanwhile, toss lettuce with 1 tablespoon lime juice in small bowl.

Place 1 tortilla on each of 4 plates. Place layer of lettuce down center of each tortilla. Top with tofu mixture, dividing equally. Spoon 1 1/2 tablespoons salsa over each. Roll up tortillas. Serve, passing remaining salsa separately.

Per serving: calories, 205; total fat, 8 g; saturated fat, 1 g; cholesterol, 0 k
Makes 4 servings.