Tofu

Spicy Tofu

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Makes 2 very generous servings.  

This dish paired with brown rice makes for a satisfying, nutritious meal. The tofu is baked rather than sautéed making it less caloric and messy. You can also make it earlier in the day and reheat it.   

INGREDIENTS:

  • 14 ounces firm, organic tofu, drained

  • ¼ cup cornstarch

  • 1 tablespoon extra-virgin olive oil

  • Kosher salt

  • Freshly ground black pepper

SAUCE:

  • 4 tablespoons extra-virgin olive oil

  • 2 garlic cloves

  • 2 scallions

  • 1 inch ginger  

  • ½ pound cremini mushrooms

  • 4 tablespoons water

  • 2 tablespoons  low-sodium soy sauce

  • 3 tablespoons Hoisin (See Note)

  • 1 tablespoon maple syrup

  • Kosher salt

  • Freshly ground black pepper

PREPARATION:

  1. Preheat the oven to 450F.

  2. Line a small baking sheet with parchment paper. 

  3. Place the tofu in between layers of paper towels and put a few heavy items on top – such as a cutting board with a few cans on top of it.  Change the paper frequently. This will help drain the water out of the tofu. The tofu should be dry.

  4. Cut the tofu horizontally into half and then into 1 inch squares.

  5. Season lightly with salt and pepper. 

  6. Spread the cornstarch on a piece of wax paper. Dip the tofu into the cornstarch.   Place on the baking sheet and sprinkle with 1 tablespoon oil.   

  7. Bake for 15 minutes, turn over and bake for another 5 minutes. 

MAKE THE SAUCE:

  1. Chop the garlic finely.

  2. Thinly slice the scallions including the green parts.

  3. Grate the ginger.

  4. Wipe the mushrooms with a damp paper towel, discard the stems and quarter.  

  5. In a wok or a medium saucepan heat the oil and sauteed, over low heat, the garlic, scallions and ginger briefly.  Add the mushrooms and sauté over high heat until slightly wilted.  Add the water and the remaining ingredients.  

  6. Bring to a boil. Add the tofu, combine well and season to taste with salt and pepper.     

NOTE:

Kosher Hoisin sauce is available. I use Joyce Chan Brand.

 
 

Tofu with Coconut Milk

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Makes 4-6 servings.

Tofu’s versatility as a base for different flavors is plentiful. This family-style dish is sweet and savory, and I serve it as a family main course over steamed rice.

INGREDIENTS:

  • Two 14 ounce packages firm organic tofu, drained

  • 5 tablespoons vegetable oil

  • 4 garlic cloves, finely chopped

  • 2-inch piece ginger, peeled, grated

  • Two, 13.5 ounce cans unsweetened coconut milk

  • 3 tablespoons low sodium soy sauce

  • 1½ tablespoons honey

  • 2 tablespoons rice vinegar

  • 2 cups edamame (See Note)

  • 1 cup cashews, toasted, coarsely chopped

  • Kosher salt

  • Freshly ground black pepper

  • ½ cup loosely packed mint leaves, torn for garnish

PREPARATION:

  1. Slice the tofu in half horizontally and then cut into about 1 inch squares. Place on a cutting board over many layers of paper towels and place more paper towels on top. Cover with another board to extract all the moisture.

  2. In a wok or heavy skillet, heat 4 tablespoons vegetable oil and sauté the tofu over high heat, stirring from time to time until it is browned, about 6 minutes.

  3. Transfer to a bowl and season with salt and pepper.

  4. Add the remaining  1 tablespoon oil to the wok/skillet and sauté the garlic and ginger over low heat  for a minute. Add the coconut milk, soy sauce, honey and rice vinegar. Boil over high heat until the sauce is reduced by half, about 6 minutes. It should be thick enough to coat a spoon. Add the tofu, edamame and cashews.

  5. Season to taste and serve over rice or other grains.

  6. Garnish with snipped mint.

NOTE:

Frozen edamame shelled or unshelled is available in most stores and supermarkets.   

 
 

Tofu Teriyaki

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Makes 4 servings. 

I do think that this well-seasoned dish paired with any grain makes for a satisfying and nutritious vegetarian meal.  The glaze can be made at any time and refrigerated.

I tested this recipe with firm tofu. I prefer it to the extra firm since it’s lighter.

INGREDIENTS:

  • Two 14 ounce packages firm or extra firm organic tofu, drained

INGREDIENTS FOR TERIYAKI GLAZE:

  • ½ cup low sodium soy sauce

  • 2 tablespoons mirin

  • 2 tablespoons dark brown sugar

  • 2 garlic cloves, finely chopped

  • 1 inch ginger, grated

  • 1 teaspoon sesame oil

  • 1/3 cup water

TO MAKE THE GLAZE:

  1. In a small saucepan combine all the ingredients.

  2. Bring to a boil and continue boiling until sauce is reduced by half, about 10 minutes

PREPARATION:

  1. Slice the tofu in half horizontally to make them half as thick, then vertically to make 4 equal pieces. Place on a cutting board on many layers of paper towels and place more paper towels on top of the tofu. Cover with another board to extract more liquid.  

  2. Preheat the oven to 400F 

  3. In an ovenproof dish large enough to hold the tofu in a single layer spread 2-3 tablespoons glaze. Lay the tofu on top and spoon the remainder of the glaze coating them.

  4. Bake until bubbly, 15-20 minutes.

 
 

Crispy Tofu with Kale

Makes 2-3 servings.

I call this dish my feel good dish. I love the combination of the crisp tofu on the outside and the soft inside. It is a very easy dish to prepare and highly nutritious.

Chia seeds are full of protein, minerals and fiber.

INGREDIENTS:

  • 14 ounces firm tofu

  • 3 ounces baby kale, or other greens

DRESSING:

  • ½ teaspoon sesame oil

  • 1 teaspoon finely grated ginger

  • 1 tablespoon Mirin (Japanese rice wine)

  • 1 tablespoon vegetable oil

  • 3/4 tablespoon low- sodium soy sauce

COATING:

  • 2 tablespoons white chia seeds

  • ¼ cup quinoa flakes

  • ¼ cup panko

  • 1 ¼ teaspoon kosher salt

  • Freshly ground black pepper

  • 1 large egg white

  • 3-4 tablespoons vegetable oil

PREPARATION:

  1. Discard kale stems, place the leaves in a bowl and refrigerate uncovered (See Note)

  2. Combine the dressing ingredients and set aside.

  3. Cut the tofu into pieces of your choice.  Dry very thoroughly with paper towels. Even when you think the tofu is dry, leave it to rest on paper towels until you are ready to sauté.

  4. Combine very well the coating ingredients in a bowl.

  5. Whisk the egg white in a dish.

  6. Heat the vegetable oil over high heat in a large non-stick skillet.

  7. Dip the tofu into the egg white, then press into the chia mixture to coat well. Do it on the sides as well.

  8. Sauté the tofu, on each side until golden about 3 minutes.

  9. To serve, toss the kale, or other greens with the dressing and top with the tofu.

NOTE:

When refrigerating greens it is best to leave them uncovered.

You can easily sauté the tofu before serving. It will remain crisp.