tofu chop suey
makes 2 servings
Ingredients
- 250 g ½ lb Tofu, drained, 2 cm cubes
- 10 ml 2 tsp Vegetable oil
- 50 ml ¼ cup Chicken or vegetable broth
- 1 ml 1/5 tsp Ginger, ground
- 250 ml 1 cup Celery, chopped
- 1 1 Small onion, coarsely chopped
- ¼ ¼ Sweet red pepper, cut into small pieces
- 375 ml 1 ½ cups Bean sprouts, fresh, washed and drained
- 15 ml 1 tbsp Soy sauce
- Dash Salt and pepper
Method
1. Place tofu cubes between 2 paper towels and weigh down with a plate. Leave for 10 minutes to compress and remove excess water.
2. In a frying pan, heat oil, 25 ml broth and ginger
3. Add celery, onion and red pepper. Cook over medium heat for 2 minutes while stirring.
4. Add bean sprouts and continue stirring for 1 min. Stir in remaining broth, soy sauce and tofu.
5. Cook and stir gently over medium heat until vegetables are tender crisp and liquid is evaporated.
6. Season to taste with pepper and salt.
tofu with chicken and vegetables
makes 4 servings
Ingredients
- 4 Chinese mushrooms, dried
- 225 g (½ lb) Tofu, firm, broken into small chunks
- 3 Carrots, julienne strips, 1 ½ inches (4 cm) long
- 2 Green onions, ½ inch (1 cm) slices
- 10 ml 2 tsp Canola oil
- 115 g (¼ lb) Chicken, ground
- 30 ml 2 tbsp Ginger root, fresh, grated
- 15 ml 1 tbsp Soy sauce, sodium reduced
- 15 ml 1 tbsp Rice vinegar
- 1 Egg, beaten
Method
1. In a bowl, cover mushrooms with warm water and soak for 10 minutes or until soft. Remove stems. Cut caps into fine strips and set aside.
2. In non stick skillet, heat oil over high heat. Stir fry ginger root and chicken for 3 minutes or until no longer pink.
3. Add carrots, cook for 3 minutes or until tender crisp. Stir in mushrooms and tofu taking care not to mush it. Cook only until heated through.
4. Whisk together soy sauce and vinegar. Pour over chicken mixture. Fold in green onions.
5. Stir in beaten egg until scrambled and immediately remove from heat.
tofu pudding
makes 4 Servings
Ingredients
- 450 g 1 lb tofu, crumbled
- 6-7 slices 6-7 slices whole wheat bread slices
- 250 ml 1 cup skim milk
- 375 ml 1 ½ cups maple syrup
- 125 ml 1/2 cup raisins
- 2 2 eggs, lightly beaten
- dash cinnamon and nutmeg
method
1. Preheat oven to 325 ºF (160 ºC)
2. In a bowl, combine all ingredients and mix well.
3. Pour into an oven-proof dish
4. bake 30-40 minutes.
"it can't be tofu" frittata
makes 4 servings
Ingredients
- 250 ml 1 cup Spinach, cooked, drained, chopped
- 375 ml 1 ½ cups Tofu, soft, well drained
- 30 ml 2 tbsp Lemon juice
- 45 ml 3 tbsp Parmesan cheese, grated
- 5 ml 1 tsp Mustard, dijon style
- 5 ml 1 tsp Basil, dried
- 2.5 ml ½ tsp Salt
- 1 ¼ ml ¼ tsp Pepper
- 1 clove 1 clove Garlic, crushed
- 125 ml ½ cup Leeks, white part only, sliced, steamed
- 250 ml 1 cup Tomato, chopped, peeled, seeded
- 250 ml 1 cup Mozzarella cheese, shredded, fat free
Method
1. Preheat oven to 350ºF
2. In blender, combine spinach, tofu, lemon juice, Parmesan, mustard, basil, salt, pepper, garlic. Blend until smooth.
3. Fold in leeks, tomato and cheese.
4. Pour mixture into 10 inch pie plate coated with non stick spray
5. Bake 55-60 minutes or until set. Let sit 15 minutes before slicing.
tofu cream cheese
makes 250 ml (1 cup)
ingredients
- 225 g ½ lb Tofu, firm
- 30 ml 2 tbsp Fresh lemon juice
- 2 ½ ml ½ tsp Onion powder
- 2 ½ ml ½ tsp Garlic powder
- 30 ml 2 tbsp Green bell pepper, chopped
- 30 ml 2 tbsp Scallion, chopped
method
1. Place the tofu in a saucepan with water to cover and bring to a boil. Boil for 1 minute. Drain.
2. Place the tofu in a clean linen napkin and draw the ends together to form a sack. Twist gently squeezing out all the water.
3. Place the tofu, lemon juice, onion and garlic powder in a blender. Blend until smooth.
4. Pour into a covered container, mix in the chopped vegetables and chill for an hour or two before serving.
tofu and chocolate pie
Makes 4 servings
Garnish
- 450 g (1 lb) tofu, crumbled
- 80 ml (1/3 cup) sunflower oil (olive oil)
- 80 ml (1/3 cup) honey
- 10 ml (2 tsp) cornstarch
- 5 ml (1 tsp) vanilla extract
- 5 ml (1 tsp) cocoa
- pinch of salt
graham cracker pie crust
Preheat oven to 350 ºF (175 ºC)
Combine all garnish ingredients in blender and mix well. Fold into graham cracker crust
Bake for about 30 minutes or until filling no longer sticks to fingers when touched.
