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Tofu middager

Middag Har du oppskrift på en god lavkarbomiddag? Merk gjerne oppskriften med dietten den er laget for.

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Tofu middager

Tofu naturell inneholder pr.100 g:
131 kcal

12,2 g protein
7,5 g fett
2,9 g karbohydrat

Her er mine middagsoppskrifter med tofu:


Vegetarian Chili

Ingredients:
1 pkg. (350 g) Extra Firm Tofu, crumbled
1 clove garlic, minced
15 ml chili powder
30 ml Worcestershire sauce
250 ml onion, chopped
1 large green pepper, chopped (optional)
1 carrot, diced (optional)
30 ml vegetable oil
625 ml tomato sauce
2 tomatoes, chopped
1 can (156 ml) tomato paste
500 ml pinto beans or kidney beans, cooked
2 ml dried basil, crushed
5 ml cumin
5 ml cayenne pepper
5 ml sugar
7 ml salt

Method:
Mix tofu, garlic, chili powder and Worcestershire sauce together in a mixing bowl. Set aside.
Sauté onions, green peppers and carrots in oil until onions become transparent.
Add tofu mixture and sauté until tofu is browned.
Stir in tomato sauce, tomatoes, tomato paste, beans & spices.
Cover and simmer for 30 minutes.


Tofu and Veggies Marinara



Serves a family of four (two 4-block servings and two 3-block servings)Block Size:12 protein 2 lbs firm or extra-firm tofu2 protein 2 oz soy cheese 6 carbo 1.5 cups black beans4 carbo 6 cups chopped zucchini2 carbo 6 green or red peppers2 carbo 1 cup tomato sauce14 fat 1.5 Tbsps olive oilCut the tofu into half-inch cubes. Stir fry in a teflon pan with the olive oil until brown. Mix in the beans first, then the tomato sauce and the vegetables last. (You can add basil, thyme and oregano to taste.) Cover and cook over low-medium heat until the vegetables are tender. (Don't overcook the vegetables.) Shred the cheese over the top and allow to melt.



Tofu & Broccoli Stir Fry



INGREDIENTS:4 cups fresh or frozen broccoli cut up (1C)3/4 cup chopped onion (1/2 C)3/4 cup snow peas (1/2 C)2-3 oz firm or extra firm tofu (3 P)ginger flavored soy saucepremixed Szechwan or other Chinese seasoning powder1 teaspoons olive oil (3 F)salt and pepper to tasteThis recipe is incredibly easy and delicious. The seasoning mix (I got it at Walmart) is probably available on the spice rack of any major grocery store. Stir fry the onions, broccoli, snow peas, and tofu in the olive oil until vegetables are tender and the tofu is lightly browned (I use a wok-shaped fry pan). Sprinkle liberally with seasonings and sauce to taste as you stir.Eat with 1 block of fruit of choice for dessert.



Vegetable Tofu Scramble



1 1/3 tsp. olive oil (4 blocks fat) 8 oz. firm tofu, cut into 1/2 cubes (4 blocks protein)1/2 c. chopped onion (1/2 block carb)1 medium zucchini, cut into 1/2" rounds (1/2 block carb)12 spears asparagus (1 block carb)2 medium tomatoes cut into 1/2" cubes (1 block carb)1/2 c. finely chopped fresh basil or parsley2 tblsp. tamari 1 tsp. ground cumin1/2 tsp. turmeric1/8 tsp. cayenneFruit for dessert (1 block carb)In a large silverstone skillet, heat the oil on medium-high heat. Add the tofu, onion, zucchini, asparagus, and garlic. Stir-fry until crisp-tender - about 3 minutes. Add tomatoes, basil or parsley, tamari, cumin, turmeric and cayenne pepper and stir-fry until the tomatoes are heated through, about 1 minute. Serve immediately. (This is a recipe I "Zoned" taken from John Robbins' book, "Diet for a New World.")



Asparagus and Tofu Stir-fry



Ingredients
1 teaspoon mono/polyunsaturated oil (I use Olive oil) 360g Tofu - diced/sliced 500g fresh Asparagus spears 1/2 cup finely chopped spring onions (50g) 1/3 cup pine nuts (60g) 2 tablespoons soy sauce (40ml) 1/3 cup water (85ml) 2 tablespoons red wine (40ml) 2 teaspoons rice flour (5g) 1 teaspoon dry ginger (fresh can be substituted)

Directions
1. Heat oil in a non-stick frypan or wok 2. Add Tofu which has been blotted dry with kitchen paper and cut into cubes 3. Stir-fry for five minutes or until lightly browned 4. Cut asparagus spears diagonally into 1cm slices (or as desired) 5. Add asparagus, spring onions and pine-nuts to the tofu and continue to stir fry 6. mix together soy sauce, water, wine, rice flour and ginger 7. Add to tofu mixture and stir-fry for 1-2 minutes or until liquid has reduced and thickened but still with a thin consistency. 8. Serve immediately.


Serves 2

Note: Using lite soy sauce reduces the sodium by 50%. This recipe came from a book called Living into the 21st Century with Diabetes, by Peggy Stacey. Published 1998 By the West Australian Newspapers Ltd, Osborne Park (Perth), Western Australia. It is a good recipe for diabetics.

Nutrients per serve Kj: 933 / Calories: 225 Protein (g): 18 Carbohydrate (g): 7 Fibre (g): 3 Fat (g): 16 Saturated Fat (g): 1 Cholestorol (mg): 0 Sodium (mg): 375 (using lite soy sauce)





Tasty tofu pumpkin stir fry



One small sugar pie pumpkin, diced (raw) One package of honey sesame flavored (or other flavor) baked tofu, diced About 1/4 teaspoon cinnamon About 1/4 teaspoon nutmeg About 1/8 teaspoon cloves Salt, to taste

(Brown rice, steamed)



(While the rice is steaming), stir fry diced pumpkin in oil of your choice (I used sunflower oil because I like the nutty flavor it adds.) When pumpkin begins to soften, add spices and toss for a minute or two. Add diced tofu and stir fry until tofu is heated through. Serve stir fried mixture over steamed rice and salt to taste, if desired. (I steamed the rice in vegetable stock to add extra flavor.) Makes 2-3 servings









Tofu med løk, selleri og paprika I tomatsaus



2 Servings


Ingredients
1/2 pound firm tofu, drained, frozen, and thawed; or 1/2 pound soy crumbles
1 1/2 teaspoons canola oil
1/3 cup chopped onions
1/3 cup chopped green peppers
2 1/2 tablespoons thinly sliced celery
1/2 can (8 ounces) reduced-sodium tomato sauce or regular tomato sauce without added sugar (check the list of ingredients, as some brands of tomato sauce list sugar, corn syrup, or high-fructose corn syrup)
2 teaspoons cider vinegar
1 1/4 teaspoons prepared mustard
1/3 teaspoon Worcestershire sauce
1/2 teaspoon sugar substitute
Salt and ground black pepper
2 whole-wheat or multigrain buns

Instructions
Set the tofu between 2 plates and place a heavy pot on top. Set aside for 10 minutes to release excess water. Pat dry. Coarsely mash or crumble the tofu with a fork.

In a medium nonstick skillet, warm the oil over medium heat. Add the tofu, onions, green peppers, and celery. Sauté for 8 minutes, or until the tofu is well-browned and the vegetables are tender.

If you're using soy crumbles, brown them in the oil and then add the onions, green peppers, and celery, and sauté until the soy crumbles are well-browned and the vegetables are tender.

Stir in the tomato sauce, vinegar, mustard, Worcestershire sauce, and sugar. Cook, stirring frequently, for 5 minutes. Season to taste with the salt and black pepper. Mound equal amounts of the mixture onto the buns.




Tofu with miso and greens



1 package firm tofu, pressed for 30 minutes and drained spinach or kale or other greens-enough for 4 servings 3-4 cloves garlic, chopped 3 tsp. olive oil 1/3 cup rice wine 3 Tbs. miso (I like to use brown miso)



Tofu: cut into slices, thickness your preference (I usually do about 1/4" thick). Pan fry in 2 tsp. olive oil for ~4 minutes per side. When done, place on paper towel to absorb excess oil.

Greens and Garlic: while tofu is cooking, heat 1 tsp. olive oil in sauce pan. add garlic and spinach (kale). Partially covered over med. low heat, steam until done and then drain (spinach takes about 8 minutes). Stir occasionally as it's steaming

miso "gravy": mix miso and rice wine together til smooth. using same pan in which you fried tofu, heat this mixture for about 30 seconds, then pour over top of meal.

Serves 4





Wasabi- og ingefærtofu med sprø alfalfasalat

1 porsjon



100 g fast tofu

½ ts olivenolje til steking



Wasabi- og ingefærmarinade

1 ts extra virgin olivenolje

1 ss tamari- eller soyasaus

1 hvitløksfedd, knust

2,5 cm ingefær, revet

1 ts sitronsaft

½ ts wasabipasta



Alfalfasalat

75 g strimlet romanosalat

1 liten tomat I skiver

2 ts finhakket vårløk

1 hvitløksfedd, knust

½ avokado i skiver

½ fennikelknoll, i tynne skiver

25 g alfalfaspirer eller bønnespirer

25 g solsikkefrø

1 ss olivenolje

1 ss limesaft

salt og pepper



Skjær tofuen i lange, tynne strimler og legg dem i en grunn form.

Lag marinaden. Bland olivenolje, tamari- eller soyasaus, hvitløk, ingefær, sitronsaft og wasabi og hell det over tofuen. La det marinere så lenge du kan (gjerne natten over).

Lag salaten: Ha salat, tomat, vårløk, avokado, fennikel og spirer i en bolle. Tilsett solsikkefrø, olje og limesaft. Krydre med salt og pepper og vend godt sammen.

Varm en stekepanne og ha i litt olje. Stek tofustrimlene til de er gyllenbrune på begge sider. Server med salaten.



Karbohydrater: 18,4 g

Fett: 59 g

Protein: 22 g



Fra boka: ”Dropp karbohydratene” av Amanda Cross





Cauliflower and Green Bean Stir-Fry with Oyster Sauce





To turn this side dish into a main course, add strips of beef, chicken or tofu with the ginger and garlic. Oyster sauce is available in the Asian food section of most supermarkets.



1 small head cauliflower (about 566 grams) trimmed and cut into bite-size florets

113 grams fresh green beans, cut in 1 1/2" pieces

2 tablespoons reduced-sodium soy sauce

1 teaspoon granular sugar substitute

2 tablespoons canola oil

2 teaspoons minced peeled fresh ginger

1 garlic clove, pushed through a press

3 green onions, chopped

59 ml water

2 tablespoons oyster sauce

2 tablespoons slivered almonds

us





1. Steam or boil cauliflower and green beans 6-7 minutes, until tender; drain. Place in a large bowl, add soy sauce and sugar substitute; toss to coat.

2. Heat oil in a wok or large skillet over medium-high heat. Add ginger and garlic. Stir-fry until fragrant, about 15 seconds. Stir-fry until green onions soften, about 2 minutes. Add cauliflower and green beans; mix well. Add water and oyster sauce; bring to a boil. Cook 1-2 minutes. Transfer to a serving bowl; sprinkle with almonds.



Servings: 6
Prep time: 15 minutes
Bake/Cook time: 10 minutes




Carbohydrates:

7.5 grams



Net Carbs:

4 grams



Fiber:

3.5 grams



Protein:

3 grams



Fat:

6.5 grams



Calories:

93





























Spiced Bok Choy and Tofu





This savory stir-fry is a simple 30-minute meal. For an even faster prep, slice the bok choy, mushrooms and green onion ahead of time.



1 tablespoon peanut or vegetable oil

1 tablespoon dark sesame oil

2.1 liters (1 medium bunch) box choy, sliced crosswise, rinsed well and drained

944 ml sliced shiitake mushroom caps

236 ml sliced green onion

2 cloves garlic, minced

1 jalapeño chile, minced

1 tablespoon grated fresh ginger

3 tablespoons water

2 tablespoons soy sauce

1 tablespoon fish sauce

1 teaspoon granular sugar substitute

453 grams firm tofu, room temperature, cut into large dice

us





1. Heat peanut or vegetable oil and sesame oil in a wok or large deep skillet over high heat. Add bok choy and mushrooms; stir-fry until tender and crisp, about 5 minutes. Add the green onion, garlic, jalapeño and ginger; stir-fry 1 1/2 minutes.

2. Meanwhile, mix water, soy sauce, fish sauce and sugar substitute together in a cup. Stir into bok choy mixture; top with tofu. Cover, and cook until just heated through, 1 minute.



For an extra-spicy entrée, leave the seeds in the chile; remove seeds for a milder version (wear gloves to prevent irritation). Shiitake stems can be saved for flavoring stock but are inedible; discard after using.



Servings: 4
Prep time: 20 minutes
Bake/Cook time: 10 minutes




Carbohydrates:

16 grams



Net Carbs:

10 grams



Fiber:

6 grams



Protein:

24 grams



Fat:

17 grams



Calories:

294





























Asian Vegetable Bowl





Most Asian soups are light, filling and take very little time to prepare. If you enjoy a little heat, add bit of Asian chili oil or paste before serving.



1.4 liters reduced-sodium chicken broth

4 tablespoons lite (reduced-sodium) soy sauce

472 ml bok choy, sliced (Chinese cabbage; use half leaves and half stems)

118 ml exotic mixed sliced mushrooms (about 2 cups)

1 tablespoon fresh ginger, sliced or grated

1 garlic clove, very thinly sliced

1 Thai or Serrano chili, seeded and minced

236 ml diced tomatoes

3 green onions, sliced (about 118 ml)

177 ml soft or firm tofu, cut into 1/2 inch dice

1 medium carrot, peeled and shredded (about 118 ml)

1 1/2 tablespoons fresh cilantro, chopped

us





1. In a large saucepan, bring broth and soy sauce to a boil. Reduce heat; add bok choy, mushrooms, ginger, garlic and chili. Simmer for 5 minutes, until bok choy is tender yet still crisp and mushrooms are softened.

2. Add tomatoes, green onions, tofu and carrot. Heat through for 1 minute. Stir in cilantro just before serving.



All ingredients for this soup can be found in your supermarket. If you can't find a prepackaged mushroom mix, simply mix 2 ounces of shiitake mushrooms and 2 ounces of oyster mushrooms. Or be creative—mix the mushrooms of your choice.



Servings: 6
Yield: 1 1/3 cups per serving
Prep time: 10 minutes
Bake/Cook time: 10 minutes




Carbohydrates:

7.5 grams



Net Carbs:

6 grams



Fiber:

1.5 grams



Protein:

6.5 grams



Fat:

2.5 grams



Calories:

74





















Miso Soup





Asian markets carry dashi and miso paste. With these two new staples onhand, an array of controlled carb Asian soups can be made in minutes.



4 green onions, chopped (about 118 ml)

944 ml Japanese instant dashi* or two cans (14 1/2 ounces) vegetable broth

4 tablespoons red miso paste

453 grams firm tofu, cut into cubes

us





1. Bring dashi or broth to a boil in a saucepan. Place miso in a bowl; whisk in a ladleful of hot stock.

2. Pour miso mixture back into saucepan. Heat until piping hot, but not boiling. Add tofu and green onions. Serve immediately.



*Note: Dashi is Japanese broth made from dried bonito flakes, dried seaweed and water. You can find dashi and miso at asian food stores or ethnicgrocer.com.



Servings: 4
Prep time: 5 minutes
Bake/Cook time: 10 minutes




Carbohydrates:

11 grams



Net Carbs:

9 grams



Fiber:

2 grams



Protein:

12 grams



Fat:

6.5 grams



Calories:

142

























Hot-Pot Fondue





The hot broth that cooks your food becomes more and more flavorful as the meal goes on. At the end of the meal, you can whisk three large eggs together in a small bowl and pour it into the hot broth; wait a few seconds and swirl the egg gently with chopsticks. You’ll have a wonderful egg-drop soup to divide between your guests or serve as another meal.



340 grams sirloin or other tender beef

226 grams peeled and deveined medium shrimp

207 ml tofu, cut into 1-inch cubes

6 scallions, cut into 2-inch lengths

59 ml (about 24) snow peas

8 small button mushrooms, halved

Ginger, Soy and Sesame Dipping Sauce

1.2 liters chicken stock

3 (1/4-inch-thick) slices ginger

2 teaspoons soy sauce

1 serrano or jalapeño pepper

us





1. Trim meat of all excess fat and gristle. Wrap in plastic and place in freezer for 30 minutes.

2. Meanwhile, arrange shrimp, tofu, scallions, snow peas and mushrooms on a platter. Prepare dipping sauce. When beef is frozen, slice it very thinly on a diagonal and place on platter.

3. Bring stock, ginger, soy sauce and pepper to a simmer in a saucepan. Simmer 5 minutes. Pour into the top of your fondue pot and set over high flame. Guests can use chop sticks or fondue forks to cook foods in the hot broth, then dip them in the dipping sauce.



Servings: 4
Prep time: 35 minutes




Carbohydrates:

5.5 grams



Net Carbs:

4.5 grams



Fiber:

1 grams



Protein:

38 grams



Fat:

19 grams



Calories:

351



















Deviled Tofu



4 servings


  • ½ pound tofu, crumbled
  • 2 scallions or ¼ red onion, chopped
  • 2-3 T mayonnaise or vegan mayonnaise*
  • 2 t Dijon mustard
  • 1 t capers
  • 2 t sweet relish
  • ½ t curry powder
  • salt
  • pepper
Mix everything together and serve



*The low carb recipe calls for just 4 t of soy mayonnaise, but I think it's nicer with a bit more.



Adapted from Low-Carb Vegetarian, by Margo DeMello

By Karen Barnaby





Korean-Style Tofu



Serves 4
  • 2 blocks firm tofu, drained, 350 grams each`
  • vegetable oil
  • 1/4 cup soy sauce
  • 1 1/2 tsp. sesame oil
  • 1 Tbsp. Splenda
  • 1 clove garlic, minced
  • 1 Tbsp. toasted sesame seeds
  • 1 Tbsp. hot red bean paste, or to taste
  • 2 green onions, thinly sliced
Preheat the broiler. Cut the tofu into ½-inch slices. 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. Broil, as close to the heat as possible until the tofu is lightly browned. Turn over and brown on the other side.

Combine the soy sauce, sesame oil, Splenda, garlic, sesame seeds and hot bean paste. Heat the soy mixture to a boil in a large pan over medium heat. Gently add the tofu in a single layer. Turn down to a simmer and cook for 2-3 minutes, spooning the mixture over the top of the tofu. Sprinkle with the green onions and serve.



Total Carbohydrates: 25.6

Total Carbohydrates Minus Fiber: 16.3

Carbohydrates per Serving: 6.4

Carbohydrates per Serving minus Fiber: 4.1







These recipe is from the website http://www.sunrisesoya.com

Cream of Vegetable Soup

Ingredients:
4 cups (1 L) Unsweetened Soya Beverage
1/2 pkg. (300 g) Soft Tofu
2 tsp. (10 ml) olive oil
1 small onion, chopped
1 clove garlic, minced
1 cup (250 ml) shredded green cabbage
2 small carrots, chopped
1 stalk celery, chopped
4-5 Italian tomatoes, fresh or canned
4 cups (1 L) water
1 vegetable boullion
2 tbsp. (30 ml) fresh dill
Dash salt and pepper

Method:
Heat olive oil in a heavy-bottom pan. Sauté onions and garlic for 2-3 minutes. Add all the vegetables except tomatoes. Sauté tomatoes briefly.aAdd Soya beverage, tomatoes, water,vegetable bouillon and herbs. Bring to a boil, turn down heat and simmer for about 45 minutes.
Transfer soup and tofu to a blender and carefully puree mixture until smooth and creamy.
Serve immediately. Garnish with a fresh sprig of dill.




These recipe is from the website http://www.sunrisesoya.com

Chunky Vegetarian Pasta Sauce

Ingredients:
1 pkg. (350 g) Italian Herb Super Firm Tofu
2 tbsp. (30 ml) oil
1/2 medium onion, diced
2 cloves garlic, minced,
2 stalks celery, diced
1 medium carrot, diced
1 cup (250 ml) mushrooms, sliced
1 cup (250 ml) zucchini, halved and sliced
1 cup (250 ml) broccoli, diced
1 (24 oz) thick pasta sauce of your choice

Method:
In a large pot, heat oil over med-high heat. Brown onion, garlic and crumbled tofu for 2 minutes.
Stir in all the cut vegetables, cover and cook for 5 minutes. Stir in the pasta sauce and cook for 3 minutes.
Serve sauce over your favorite pasta.


Creamy Caesar Salad

Dressing:
1/2 pkg. 300 (10.5 oz) Soft Tofu
1 clove garlic, minced
1 tsp. (5 ml) Worcestershire Sauce
2 tbsp. (30 ml) anchovy paste
2 tbsp. (30 ml) lemon juice
3 tbsp. (45 ml) olive oil
2 tbsp. (30 ml) parmesan cheese
Dash salt & pepper

Salad:
1 head Romaine lettuce, washed and dried
1 cup (250 ml) croutons
2 tbsp. (30 ml) Parmesan cheese, grated

Method:
Blend all dressing ingredients together until smooth and creamy. Tear lettuce leaves into
bite size pieces. Toss lettuce with dressing and croutons. Sprinkle parmesan cheese on top.




Creamy Greek Salad

Ingredients:
1 long English cucumber, cubed
2 medium tomatoes, cubed
2 medium green peppers, cubed
1/2 medium white or red onion, cubed
1/2 cup parsley, chopped
2 cups feta cheese
1 cup black olives

Dressing:
1 pkg. Soft Tofu
1/4 cup red wine vinegar
1/3 cup olive oil
1 clove garlic
1 tsp. dried oregano
1 tsp. dried basil
1/4 tsp. salt
1/2 tsp. pepper
1/4 tsp. sugar

Method:
In a food processor, blend all the dressing ingredients until smooth and creamy. Mix vegetables together
in a salad bowl. Toss dressing mixture together into the salad just before serving.


Barbecued Tofu

Ingredients:
1 1/2 pkg. (170 g) Honey Flavored Pressed Tofu
1 pound pork
1 tsp. salt
2 tbsp. light soy sauce
1 tsp. dark soy sauce
5 g mushrooms
2 tsp. chopped green onions
1 tsp. ginger
4 tsp. cooking wine
1/4 water

Method:
Chop pork into slices. Cut pressed tofu into half diagonally. Sauté pork in saucepan, then add salt, light and dark soy sauce, mushrooms, green onions, ginger and cooking wine. Mix well on maximum heat until pork is cooked.
Add pressed tofu and water. Let simmer for 1 to 2 minutes.
Serve.

Bombay Chili

Ingredients:
1 pkg. (350 g) Extra Firm Tofu, crumbled
20 ml (2 tbsp.) oil
1/2 medium onion, coarsely chopped
2 cloves garlic, minced
15 ml (1 tbsp.) fresh ginger, minced
1/2 jalapeno chili, seeded and chopped finely
30 ml (2 tbsp.) curry powder
15 ml (1 tbsp.) Mexican chili powder
10 ml (2 tsp.) cumin
5 ml (1 tsp.) thyme
5 ml (1 tsp.) basil
5 ml (1 tsp.) salt
5 ml (1 tsp.) sugar
1 medium carrot, diced
2 stalks celery, diced
1 (796 ml) can whole tomatoes
30 ml (2 tbsp.) tomato paste
250 ml (1 cup) chick peas (canned)
125 ml (1/2 cup) cilantro, chopped (optional)

Method:
Heat oil in a medium sized pot. Over medium heat, brown onion, garlic and ginger.
Stir into browned mixture, tofu, curry powder, chili powder, cumin, thyme, basil, salt and sugar and mix well.
Cook for 2 minutes. Stir in carrot and celery and cook for another 2 minutes.
Add in tomatoes and break tomatoes into
smaller pieces. Mix in the tomato paste and chick peas and simmer over low to medium heat for 10 minutes.
Stir in the optional cilantro. Serve with corn bread, naan, or a bread of your choice.


Canton Stir-Fry

Ingredients:
2 pkg. (350 g) Firm Tofu, cut into 1 cm cubes
1 tsp.
(5 ml) salt
1 tsp.
(5 ml) clove garlic, minced
2 tbsp. (30 ml) oil
1 cup (250 ml) mushrooms, sliced
1/4 tsp. (1 ml) ground black pepper
1/3 cup (75 ml) green onion, chopped

Sauce:
1 1/2 cup (375 ml) water
1/4 cup (60 ml) oyster sauce
1 tsp. (5 ml) soy sauce
1 tsp. (5 ml) cooking wine
1 tsp. (5 ml) sesame oil
1 tsp. (5 ml) sugar

Thickener:
2 tbsp. (30 ml) cornstarch dissolved in 60 ml(1/4 cup) water

Method:
Sprinkle salt over tofu cubes and mix well. Sauté garlic and tofu in oil until sides of tofu become lightly browned.
Combine sauce ingredients. Set aside. Add mushrooms and sauce mixture. Stir, cover and cook until boiling. Lower to medium heat and cook for 2 more minutes.
Add black pepper, green onions, and thickener. Stir well, and cook until sauce is thickened.


Chicken Shitake Mushroom Soup

Ingredients:
10 dried shitake mushrooms
2000 ml (8 cups) chicken stock or low sodium canned chicken broth
250 g (1/2 lb.) chicken meat (raw), julienned
1 pkg. (300 g) Soft Tofu, cut into 1 cm (1/2 inch) cubes
2 sprigs green onion, finely chopped
45 ml (3 tbsp.) corn starch
75 ml (1/3 cup) water

Marinade Ingredients:

15 ml (1 tbsp.) oyster sauce
15 ml (1 tbsp.) soy sauce
2 ml (1/2 tsp.) sugar
2 ml (1/2 tsp.) salt
5 ml (1 tsp.) corn starch

Method:
In a separate bowl, soak shitake mushroom in hot water for 1/2 hours or until thoroughly hydrated and
softened. Drain, rinse, remove stems and cut into thin slices. Set aside.
Mix together the marinade ingredients & use to marinate the julienned strips of chicken. In a large pot, bring chicken broth to a low boil.
Add to the broth, the shitake mushrooms and fat choy. Allow to simmer for 10 - 15 minutes.
Add marinated chicken and its juices into broth. Allow broth to gently simmer for another 10 minutes.
Mix cornstarch and water. Stir into the gently simmering broth to thicken soup.
Stir in tofu and green onion and bring soup to low boil.
Remove from heat and serve.




Chinese Un-Chicken Salad

Ingredients:
3 oz Chinese Noodles, deep fried
1/2 cup Mandarin Orange segments, drained
1/2 small yellow pepper, sliced into strips
1/2 small red pepper, sliced into strips
1/2 cup whole green peas
1 tbsp. sliced scallions
1/2 small iceberg lettuce, shredded
1 - 10.5 oz Firm Tofu, drained, cut into 1 inch cubes
Polyunsaturated vegetable oil for deep frying

Method:
Fry noodles according to package directions. Drain well on paper towel. Place noodles in a serving bowl.
Add all ingredients except tofu cubes. Mix gently to combine all ingredients. Add tofu. Pour dressing over salad,
toss gently and serve.

Chinese Un-Chicken Salad Dressing

Ingredients:
1/2 tsp. ginger, ground
2 tsp. water
2 tbsp. rice vinegar
1 tsp. rice vinegar
1/3 cup sesame oil
1 tbsp. honey

Method:
Dissolve ginger in water and vinegar. Add remaining ingredients and mix thoroughly


Cream of Broccoli-Cauliflower Soup with Curry

Ingredients:
2 tbsp. polyunsaturated margarine
1 1/2 cups onion, chopped
1 fresh garlic, minced
3 1/2 cups low sodium chicken stock, defatted
1/2 thyme
2 bay leaves
1/8 parsley, finely chopped
5 broccoli florets,
2 cauliflower florets
1 - 10.5 oz Soft Tofu, drained
1/4 tsp. white pepper
1 1/2 tsp. curry powder
Salt to taste (optional)

Method:
In a medium sized soup pot, melt margarine. Sauté onions and garlic over moderate heat for 5 minutes.
Add chicken stock, thyme, bay leaves, parsley, broccoli and cauliflower. Bring mixture to a boil.
Reduce heat and simmer covered 15 minutes, stirring occasionally until vegetables are very tender. Strain vegetables. Remove Bay Leaf.
In a blender or food processor, puree the tofu, vegetables and a small amount of the soup stock. Whisk the vegetable tofu puree back into the soup stock. Add pepper and curry powder.
Heat soup again, stir and serve hot.


Creamed Curried Veggies

Ingredients:
1 pkg. (300 g) Soft Tofu
375 ml (1 1/2 cup) broth, vegetable or chicken
15 ml (1 tbsp.) butter or margarine
30 ml (2 tbsp.) flour
30 ml (2 tbsp.) curry powder
2 ml (1/2 tsp.) salt
30 ml (2 tbsp.) nutritional yeast or parmesan cheese
2 carrots, peeled and sliced diagonally
1 head of broccoli, cut into florets
1 small head of cauliflower, cut into florets
75 ml (1/3 cup) almonds, sliced and roasted (optional)

Method:
In a food processor, puree the soft tofu together with 250 ml (1 cup) of broth. Set aside.
In a medium sized pot, melt butter at medium heat and whisk in flour. Whisk in gradually the remainder of the broth until smooth. Then whisk in the tofu puree and stir in the curry powder, salt and nutritional yeast or parmesan cheese. Turn heat to low to keep sauce warm. In a large pot, bring 1 cup of water to a boil and add in vegetables for 3 - 5 minutes. Do not overcook the vegetables. Drain vegetables of water and spoon into a serving dish.
Pour curry sauce over vegetables and sprinkle with sliced almonds.


Curried Tofu Saute

Ingredients:
1 pkg. (350 g) Extra Firm Tofu, drained and cut into cubes
2 oz (57 g) onion, chopped
2 oz (57 g) green peas
2 oz (57 g) carrots, cubed
2 oz (57 g) mushrooms, sliced
1 tsp. parsley, finely chopped
2 tbsp. vegetable oil
2 1/2 oz (71 g) water
2 tsp. sugar
2 tbsp. evaporated milk or unsweetened Soya beverage

Seasoning Ingredients:
2 tbsp. Curry Sauce

Method:
Heat a skillet and add cooking oil. Sauté onions and curry sauce. Add carrots and mushrooms. Stir fry until half
cooked. Add sugar, water and mix well. Add tofu, green peas and simmer for 5 minutes until heated through.
Stir in milk or Soya beverage.
Sprinkle parsley on top and serve.


Curry Broccoli Casserole

Ingredients:
1 pkg. (454 g) Medium Firm Tofu, drained and cut into 1 cm cubes
750 ml broccoli, cooked
30 ml butter or margarine
1/2 large onion, sliced
1 clove garlic, minced
30 ml flour
1 pkg. (300 g) Soft Tofu, pureed
250 ml chicken broth or water
10 ml curry powder
Dash salt
Dash pepper
Dash sugar
500 ml brown rice, cooked
125 ml parmesan cheese

Method:
Preheat oven to 180 C (350 F). Place tofu cubes and broccoli in a greased casserole dish.
Sauté onions and garlic in butter until onions become transparent. Mix in flour. Mix soft tofu puree and broth together. Add to flour mixture and cook until thickened.
Add spices and rice. Pour over tofu and broccoli. Sprinkle parmesan cheese on top.
Bake for 30 minutes and serve.


Easy Tofu Stir-Fry

Ingredients:

1 pkg. 350 g (12.3 oz) Extra Firm Tofu, cut into cubes
1 tsp. (5 ml) salt
1 clove garlic, minced
2 tbsp. (30 ml) oil
1/3 tsp. (1 ml) ground black pepper
1 cup (250 ml) mushrooms, sliced
1/4 cup (75 ml) green onion, chopped
2 cups (500 ml) assorted vegetables (red pepper, baby corn, snap peas, bean sprouts)

Sauce:
1 1/2 cups (350 ml) water
1 tsp. (5 ml) oyster sauce
1 tsp. (5 ml) soy sauce
1 tsp. (5 ml) cooking wine (optional)
1 tsp. (5 ml) sesame oil
1 tsp. (5 ml) sugar

Thickener:

Dissolve 2 tbsp. (30 ml) of cornstarch with 3 1/3 tbsp. (50 ml) of water

Method:
Sprinkle salt over tofu cubes and mix well. Saute garlic & tofu in oil until sides of tofu become lightly browned.
Combine sauce ingredients. Set aside. Add mushrooms, vegetables, and sauce mixture. Stir, cover and cook until boiling. Lower to medium heat and cook for 2 more minutes. Add black pepper, green onions and thickener.
Stir well and cook until sauce is thickened. Serve over pasta or rice.


Home Style Tofu Saute

Ingredients:
1 pkg. (350 g) Firm Tofu, drained and cut into 1/2 cm thick slices
3 oz (85 g) snow peas
2 oz (57 g) carrots, sliced
2 oz (57 g) bamboo shoots, sliced
2 oz (57 g) leek, cut diagonally lengthwise
2 tbsp. vegetable oil
2 tsp. Sesame Oil

Seasoning Ingredients:

1 tbsp. Black Bean Sauce
1 1/2 tbsp. Teriyaki Sauce or Chicken Marinade
1/2 tbsp. Chili Garlic Sauce (optional)
1 tsp. sugar
3/4 tsp. corn starch
1 tsp. water

Method:
Combine seasoning ingredients and set aside. Heat a skillet and add cooking oil. Sauté leek, bamboo shoots, snow peas, carrots, and stir well. Add tofu and seasoning ingredients. Heat through. Sprinkle with sesame oil and serve.


Maharahjah's Curry Delight

Ingredients:
1/4 cup (60 ml) raisins
1/4 cup (60 ml) boiling water
2 tbsp. (45 ml) vegetable oil
1/2 medium onion, diced
1 clove garlic, minced
1 tsp. (5 ml) ginger, peeled and minced
1 tsp. (5 ml) curry and cumin
1/2 tsp. (2 ml) chili, coriander, turmeric and salt
1 pkg. (350 g) Firm Tofu, cut into 1/2" cubes
1 cup (250 ml) carrots, diced
1 cup (250 ml) broccoli, diced
1 cup (250 ml) cauliflower, diced
1 can coconut milk
1/2 cup (125 ml) cashews
1 tbsp. (15 ml) cilantro, chopped
2 tsp. (10 ml) lime juice

Method:
Pour hot water over raisins and set aside. In a frying pan, sauté onions in oil over medium heat for 5 minutes. Add garlic, ginger and spices, and sauté for an additional 5 minutes. Add vegetables, tofu, coconut milk, raisins, cashews
and cook until the vegetables are cooked. Add lime juice and cilantro just before serving.


Malaysian Curry Stew

Ingredients:
1 cup (250 ml) chicken broth
1/4 cup (60 ml) tomato sauce
2 tbsp. (30 ml) Chinese cooking wine
2 tbsp. (30 ml) oyster sauce
1 tbsp. (15 ml) light soy sauce
1 tsp. (5 ml) fresh ground chili
1/2 tsp. (2 ml) sugar
2 tbsp. (30 ml) vegetable oil
2 cloves garlic, minced
2 slices ginger, minced
2 tbsp. (30 ml) curry powder
1 pkg. (350 g) Extra Firm Tofu, cubed 1/2"
1 can (227 ml) bamboo shoots, drained
1 Japanese eggplant, sliced 1/2" on the diagonal
1 cup (250 ml) cooking onion, cut into 1" pieces
1 cup (250 ml) cabbage, cut coarse
1 carrot, peeled, and sliced 1/4" on the diagonal
1/4 cup (60 ml) coconut milk or cream (optional)
1 tbsp. (15 ml) tapioca starch
1 tbsp. (15 ml) water

Method:
Combine chicken broth, tomato sauce, Chinese cooking wine, oyster sauce, pure sesame oil, light soy sauce, fresh ground chili and sugar. Set aside. Heat frying pan and add vegetable oil, garlic, ginger and curry powder.
Stir-fry for 10 seconds then add all the vegetables and coat well with seasoning. Add sauce and tofu.
Mix well and simmer until vegetables are soft and cooked, but not broken -approx. 20 minutes.
Add coconut milk or cream if desired. Combine tapioca starch and water then add to stew, mixing well. Bring to a boil. When sauce thickens remove from heat and serve with steamed rice.




Old West Chili

Ingredients:
1 pkg. 350 g (12.3 oz)
Extra Firm Tofu, crumbled
1 clove garlic, minced
1 tbsp. (15 ml) chili powder
2 tbsp. (30 ml)
Worcestershire sauce
1 cup (250 ml) onion, chopped
1 large green pepper, chopped (optional)
1 carrot, diced (optional)
2 tbsp. (30 ml) vegetable oil
2 1/2 cup (625 ml) tomato sauce
2 tomatoes, chopped
1 can tomato paste
2 cups (500 ml) pinto beans or kidney beans, cooked
1/2 tsp. (2 ml) dried basil, crushed
1 tsp.
(5 ml) cumin
1 tsp. (5 ml) cayenne pepper
1 tsp.
(5 ml) sugar
1 1/2 tsp. (7 ml) salt

Method:
Mix tofu, garlic, chili powder and Worcestershire sauce together in mixing bowl. Set aside. Sauté onions, green pepper and carrots in oil until onions become transparent. Add tofu mixture and sauté until tofu is browned.
Stir in tomato sauce, tomatoes, tomato paste, beans and spices. Cover and simmer for 30 minutes.
Ready to serve.


Salmon (Pasta) Salad with Tofu Dill

Ingredients:
(1 pkg. (500 g) spiral pasta, cooked and cooled) – bytt ut med salat
1 carrot, grated
1/2 cucumber, sliced and cut in halves
1 small red onion, finely chopped
1 can (113 g) salmon, drained

Dressing:
1 pkg. (454 g) Medium Firm Tofu, drained, puréed
15 ml Dijon mustard
50 ml lemon juice
50 ml fresh dill, chopped or 15 ml dried dill
5 ml lemon rind
2 ml sugar
2 ml salt
2 ml pepper
50 ml olive oil
Garnish with parsley or fresh dill

Method:
Whisk dressing ingredients together. Toss carrot, cucumber, and onion in cooked pasta.
Pour dressing over pasta and mix thoroughly. Flake salmon and gently toss into the pasta salad.


Santa Fe Chili

Ingredients:
4 - 10.5 oz Firm Tofu, drained
1 tbsp. hot chili powder, Mexican style
1 1/2 cups onion, diced
1 1/2 cups green bell pepper, diced
2 tbsp. olive oil
2 tsp. oregano, dried leaf, crushed
2 tsp. cumin, ground
3 - 4 cloves medium garlic, pressed
1 - 12 oz can tomato paste
2 cups water
1 1/2 cups chili beans, cooked, drained
1/2 tsp. natural hickory seasoning
1 whole bay leaf
* bottle hot pepper sauce to taste, optional
* black pepper to taste, optional
* diced raw onions and shredded cheese, optional

Method:
Crumble tofu into bite size pieces onto a baking sheet. Sprinkle with 2 tsp. chili powder. Broil and brown.
In a large skillet, sauté onions and peppers in olive oil. Add oregano, cumin, garlic and chili powder.
Add browned tofu to sauté pan. Dissolve tomato paste in 2 cups water and add to the sauté pan along with beans, seasonings, and bay leaf. Simmer 10 -15 minutes. Remove bay leaf.
Garnish with diced raw onion and shredded cheese, if desired, and serve hot.


Sauteed Tofu in Hoisin Sauce

Ingredients:
1 pkg. (350 g) Extra Firm Tofu, drained and cut into cubes
2 oz (57 ) celery, chopped
2 oz (57 g) water chestnuts, chopped
4 oz (113 g) green bell pepper, chopped
2 oz (7 g) red bell pepper, chopped
1/2 oz (14 g) peanuts (optional)
1 tsp. (5 ml) shallots, finely chopped
4 tbsp. vegetable oil

Seasoning Ingredients:
3 tbsp. Hoisin Sauce
1 tbsp. Sweet & Sour Sauce
1 tsp. sugar
1 tbsp. water

Method:
Combine seasoning ingredients in a bowl and set aside. Heat a skillet and add oil. Fry tofu until golden brown on both sides. Remove and drain oil Sauté shallot. Add celery, water chestnuts and tofu. Stir well.
Add combined seasoning ingredients, green and red bell peppers. Heat through.
Sprinkle peanuts on top and serve.


Savory Szechuan Sizzle

Ingredients:
2 tbsp. (30 ml) vegetable oil
1 clove garlic, minced
2 slices ginger, minced
1/2 cup (125 ml) spicy Szechuan sauce
1/4 cup (60 ml) satay peanut sauce, optional
2 stalks green onion, chopped
1 pkg. (350 g) Firm Tofu, cubed 1/2"

Method:
In wok or fry pan heat vegetable oil, garlic and ginger. Stir fry until you begin to smell the aroma.
Add tofu and gently stir fry until sides are browned. Drain excess oil.
Add spicy Szechuan and satay peanut sauce and mix well. Add water if a thinner sauce is desired.
Simmer for 5 minutes then add green onions.


Savory Tofu Custard

Ingredients:
1 pkg. (300 g) Soft Tofu
2 eggs
125 ml chicken stock
15 ml soy sauce
1 ml salt
1 ml sugar
1 ml sesame oil
50 ml frozen peas
50 ml chicken meat, or shrimp meat
1/2 pkg. (300 g) Soft Tofu, cubed
15 ml green onion, minced

Method:
Puree 1 package tofu, eggs, chicken stock, soy sauce, salt, sugar and sesame oil. Pour into a large baking dish.
Boil water in a steamer or a large pot with a rack to support custard dish. Place dish in the steamer.
Wrap the lid of steamer with a dish towel to absorb moisture. This prevents moisture from dripping onto the custard. Cook on high heat for 2 minutes. Reduce heat and drop tofu cubes into custard. Arrange peas and meat on top.
Tilt lid to slightly uncover steamer. Steam for 12 - 15 minutes or microwave for 6 - 8 minutes until custard is firm.
Garnish with green onion.


Seafood Tofu Soup

Ingredients:
1 pkg. Fresh Pack Smooth Tofu
3 scallops, diced
4 oz fish meat, diced
1/2 cup shrimp meat
4 oz soaked sea cucumber
1/2 cup mushroom, diced
3 tbsp. green peas
3 tbsp. green onion, chopped
1 tomato, diced
2 eggs, use egg white only, beaten
1 1/2 cups clear chicken broth
2 cups water

Seasoning:
1/2 tsp. sugar
1/2 tsp. salt
3 tbsp. corn starch
Dash sesame oil & pepper
4 tbsp. water

Method:
Break tofu with a fork. Marinate fish meat, scallop and shrimp meat and dish of sugar, salt, sesame oil
and pepper powder. Scald sea cucumber with ginger, green onion and wine, cut into large cubes. In a large pot, bring chicken broth and water to boil. Add fish meat, shrimp meat, mushroom and tomato.
Bring to boil again, then add tofu, scallop, sea cucumber, green peas, green onion and seasoning. Stir constantly until boiled again. Stir in beaten egg white.
Serve with sprinkled pepper powder to taste.


Sensational Hong Kong Saute

Ingredients:
2 1/2 tsp.
(12 ml) oyster sauce
1/2 tsp. (2 ml) sugar
1/2 tsp. (2 ml) light soy sauce
1/2 tsp. (2 ml) dark soy sauce
1 tsp. (5 ml) pure sesame oil
1 tbsp. (15 ml) tapioca starch
4 tbsp. (60 ml) chicken stock or water
2 tbsp.
(30 ml) vegetable oil
1/2 tsp.
(2 ml) salt
2 slices ginger, minced
3/4 lbs. (340 g) fresh tomatoes, cubed 1"
1/2 tsp. (2 ml) sugar (extra)
1 pkg. (454 g) Medium Firm Tofu, drained well, cubed 1/2"
3 stalks green onions, cut 1"
Dash white pepper

Method:
Combine oyster sauce, light & dark soy sauce, pure sesame oil, tapioca starch,and white pepper.
Add 1/2 tsp sugar & chicken stock. Mix well & set aside. Add salt and ginger then tomatoes.
Stir for 3 - 5 minutes or until tomatoes soften. Add 1/2 tsp. sugar and mix well. Gently add tofu and
green onions and stir fry for 2 minutes. Add pre-mixed sauce to wok, coating tofu and tomatoes well.
Bring to a boil and when sauce thickens and tofu is heated through, remove from heat.


Sicilian Tofu Casserole

Ingredients:
1 pkg. (350 g) Extra Firm Tofu, cut into small cubes
1 onion, chopped
1 green pepper, chopped
1/2 cup (125 ml) pecans, coarsely chopped
2 tbsp. (30 ml) olive oil
1 large pinch of basil
1 tsp. (5 ml) cayenne pepper or to taste
48 oz (1360 g) can tomato juice
16 oz (454 g) rigatoni or other pasta shape
8 oz (227 g) Tofu Rella original, grated or cheddar cheese

Method:
In a large pot, sauté tofu, onions, green peppers, and pecans in oil until onions become transparent. Add basil and cayenne pepper. Add tomato juice and mix well. Add uncooked pasta.
Mix well so that most of the pasta is covered in the sauce. Turn heat to low, cover pot, and let simmer until pasta is tender and most of the liquid is absorbed. Spread tofu rella on top of pasta mixture. Cover and cook until Tofu Rella is melted. Serve with garlic bread or green salad.


Simple Sweet & Sour

Ingredients:
1 pkg. (350 g) Firm Tofu, drained and cubed 1/2"
1 1/2 tbsp. (25 ml) light soy sauce
1 tbsp. (15 ml) vegetable oil
1 clove garlic, minced
1 tsp. (5 ml) ginger, minced
1 cup (250 ml) green bell pepper, cubed
1 cup (250 ml) red bell pepper, cubed
1 cup (250 ml) cooking onion, cut into 1" pieces
1 small carrot, peeled and sliced diagonally
1 can (540 ml) pineapple, chunks, drained, reserve juice
2 tbsp. (15 ml) tapioca starch
1 tbsp. (15 ml) Thai sweet chili sauce
1 1/2 tbsp. (25 ml) rice vinegar
2 tbsp. (30 ml) tomato paste
3 tbsp. (45 ml) sugar

Method:
Marinate tofu in light soy sauce. Set aside. Heat vegetable oil in wok or frying pan over medium heat.
Add garlic and ginger and stir-fry for 15 seconds. Add vegetables to pan and stir fry for 2 minutes.
Add tofu and gently stir fry until heated through, 2 - 3 minutes.
Combine pineapple juice, tapioca starch and Thai sweet chili sauce, rice vinegar, tomato paste and sugar.
Add sauce to pan with pineapple chunks, mixing well. Bring to a boil and when sauce thickens remove from heat and serve with steamed rice.


Singapore Steamed Tofu

Ingredients:
3 pieces dried shiitake or Chinese black forest mushrooms
1/4 cup (60 ml) raw shrimp, peeled, de-veined and minced
1 tsp. (5 ml) Chinese cooking wine
1 tsp. (5 ml) tapioca starch, pure sesame oil
1 pkg. (300 g) Soft Tofu, drained
2 tbsp. (30 ml) green onions, chopped

Method:
Soak mushrooms in warm water for 20 minutes or until soft. When soft, cut off stems and mince.
Combine mushrooms with shrimp, oyster sauce, Chinese cooking wine, tapioca starch and a few drops
of pure sesame oil. Mix well. Lace tofu in a shallow bowl & gently spread mushroom mixture over entire top.
Steam for 10 - 15 minutes until tofu is heated through & shrimp are cooked. Garnish with green onions.


Smooth & Savory Tofu

Ingredients:
4 dried shitake mushrooms
1/2 cup (125 ml) hot water
1 tbsp. (15 ml) corn starch
1/2 medium carrot
2 pkg. (250 g) Soft Tofu with Egg
1 tbsp. (15 ml) vegetable oil
1/2 cup (125 ml) frozen peas
1 cup (250 ml) broth or water
1 tsp. (5 ml) sugar
1 tbsp. (15 ml) soy sauce
1 tsp. (5 ml) sesame oil
1 tbsp. (15 ml) oyster sauce
1 stalk green onion, chopped

Method:
Soak dried shitake mushrooms in hot water for 30 minutes. Squeeze water from mushrooms, mix cornstarch
into water, set aside. Chop mushrooms and carrot into pea-size pieces. Slice tofu into 1/2 inch slices and arrange in a microwave-proof deep serving plate. Cover and microwave for 5 minutes on high heat.
Heat oil in a medium sauce pan and stir in mushrooms, carrots and peas. Cook until tender. Add broth, sugar, soy sauce, sesame oil and oyster sauce. Bring to a boil. Add cornstarch mixture and green onions. Stir until thick and bubbling. Pour sauce over warm tofu and serve with rice.


Spicy Cashew Tofu (Kung Bo Tofu)

Ingredients:
5 whole dried chili
2 tbsp. (30 ml) oil
3 cloves garlic
1 pkg. (350 g) Firm Tofu, cubed
1/3 cup (75 ml) onion, diced
2 stalks celery, diced
1 medium red pepper, diced
1 cup (250 ml) mushrooms, sliced
2 tbsp. (30 ml) hoisin sauce
1 tbsp. (15 ml) oyster sauce
1 tbsp. (15 ml) chili garlic sauce
1/2 tsp. (2 ml) salt
2 stalks green onion, cut into 1/2 inch pieces
1 cup (250 ml) cashew nuts, roasted

Method:
Heat oil in large skillet, add dried chili and cook for 1-2 minutes to flavor the oil.
Add garlic and tofu, and sauté until tofu is browned. Add the vegetables to the browned tofu.
Add the remaining ingredients to the tofu and vegetable mixture when vegetables are almost cooked.
Mix well and cook until sauce begins to boil.


Spinach With Garam Masala

Ingredients:
2 bunches spinach, stems removed
1 small onion, diced
4 tsp.
(20 ml) vegetable oil
2/3 tsp.
(3 ml) garam masala
1/2 tsp. (2 ml) coriander powder
1/4 tsp. (1 ml) garlic powder
1/4 tsp.
(1 ml) sea salt
1/2 tsp.
(2 ml) lemon juice
1/4 pkg. (350 g) Firm Tofu, cut into cubes

Method:
Steam spinach over medium high heat for approx. 3 minutes or until the leaves are wilted.
While spinach is cooking, sauté onions in oil until soft. Add spices and sauté for another 2 - 3 minutes, stirring
frequently. Transfer the cooked spinach to a food processor. Add onions and lemon juice. Puree mixture until smooth. Transfer the spinach to a serving dish and stir in tofu.
Serve


Teriyaki Tofu

Ingredients:
1 pkg. (390 g) Medium Firm tofu, drained & cut into 6 pieces
1/2 tbsp. green onion, chopped
4 tbsp. vegetable oil

Seasoning Ingredients:
4 tbsp. Teriyaki Sauce or Chicken Marinade

Method:
Heat a skillet and add oil. Pan fry tofu until golden brown. Remove and drain oil.
Heat seasoning sauce and tofu. Coat tofu with sauce evenly and cook through.
Sprinkle with green onion and serve.


Teriyaki Tofu Tokyo Style

Ingredients:
1 pkg. Firm Tofu, cut into 1/2" cubes
1 cup carrots, 1/2 " diced
1 cup daikon radish, 1/2" diced
1 cup onions, 1/2" diced
1 clove garlic, minced
1 tsp. ginger, peeled and minced
1 tbsp. vegetable oil
1 cup red and green peppers, diced
1 cup snow peas, sliced
1 cup bean sprouts
1 tbsp. cilantro or parsley, chopped
1 1/2 cup teriyaki sauce, thick style

Method:
In a frying pan or wok, sauté onions, garlic, ginger, carrots and radish in oil over medium heat for 5 minutes.
Add bell peppers and firm tofu, and sauté for 3 minutes. Add teriyaki sauce, snow peas, bean sprouts
and cilantro. Stir, cover and let simmer for 2 minutes. Serve on a bed of rice.


Thai Coconut Ginger Soup

Ingredients:
1/2 pkg. (350 g) Extra Firm Tofu, slivered
2 cups (750 ml) chicken broth
1 tbsp. (15 ml) grated lime peel
4 pieces dried galangal
3 tbsp. (45 ml) fish sauce
3 tbsp. (45 ml) dried lemon grass
1/4 tsp. Thai chili sauce, optional
1 can (400 ml) coconut milk
1/2 cup (125 ml) straw mushrooms, drained
fresh coriander leaves for garnish

Method:
In a large sauce pan bring chicken broth, lime peel, galangal, dried lemon grass, Thai chili sauce and fish sauce to a boil. Reduce heat and simmer for 30 - 40 minutes. Strain soup and discard solid pieces.
Return to simmer and add tofu or chicken, coconut milk and straw mushrooms. Simmer for 15 minutes until tofu is heated through. Immediately remove from heat and serve in soup bowls garnished with coriander leaves.


Thai Red Curry

Ingredients:
1 tbsp.
(15 ml) vegetable oil
2-3 tbsp.
(30-45 ml) Thai red curry paste
1 pkg. (400 g) Pressed Tofu, sliced 1/4 inch
1 red pepper, julienned
2 cup (500 ml) broccoli, coarsely chopped
227 ml can sliced bamboo shoots, drained
425 ml can whole baby corn drained
400 ml can coconut milk
1 cup (250 ml) fresh basil or cilantro

Method:
Heat oil in a medium saucepan over medium high heat. Add curry paste, stir in tofu until tofu is well coated.
Add remaining ingredients except basil or cilantro. Bring sauce to a boil and turn heat to medium low.
Simmer for 10 minutes and stir in basil or cilantro.


Vegetable Stir-Fry

Ingredients:
3 tbsp. polyunsaturated oil
2 large slices fresh ginger
1 carrot, sliced
4 celery stalks, sliced
1 cup broccoli florets
1/2 cup green onions, chopped
1/2 lb. Chinese pea pods, stems trimmed
1 zucchini, sliced
1 cup mushrooms, sliced
2 - 10.5 oz Firm Tofu, drained, crumbled
1/4 cup soy sauce (low sodium may be used, if desired)
* Sesame oil - 2 shakes - as vegetables fry, optional

Method:
Heat wok or skillet. Add oil and ginger slices. Stir.
Add carrot, celery, broccoli, green onions, and pea pods, stirring until tender/crisp.
Add zucchini and mushrooms. Stir. Add crumbled tofu over vegetables. Add soy sauce.
Quickly stirfry again. Remove ginger slices and serve hot.


Tofu Stroganoff

Ingredients:
1 pkg. (300 g) Soft Tofu, pureed
30 ml margarine, melted
30 ml flour
250 ml unsweetened Soya drink or milk
15 ml Worcestershire sauce
5 ml salt
2 ml pepper
1 pkg. (350 g) Extra Firm Tofu, crumbled
1 medium onion, chopped
2 cloves garlic, minced
10 mushrooms, sliced
15 ml parsley, minced

Method:
Melt margarine in a saucepan on low heat. Add flour, stirring constantly until smooth.
Stir in tofu puree, Soya drink, Worcestershire sauce, salt and pepper until thick.
Set aside and keep warm. Brown extra firm tofu on each side and add to sauce. Sauté onion and garlic.
Add mushrooms and simmer for 1 - 2 minutes. Add to sauce. Add parsley and mix.
Serve over cooked pasta or rice.

Variation:
Substitute Extra Firm Tofu with 500 g ground beef. After browning beef, drain fat.






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Gammel 01-03-06, 17:09   #2
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