Cooking With Tofu
Healthy cooking with tofu! Made from soybeans, tofu is high in protein and is a healthy alternative for meats, which are high in fat and cholesterol.
A 7-ounce serving of Tofu provides 150 calories, 16 grams of protein, 9 grams of fat, and no cholesterol. The same size serving of beef contains 798 calories, 43 grams of protein, 68 grams of fat, and 179mg. of cholesterol.
You can use tofu as a substitute in most of your meat recipes and enjoy traditional and family recipes without the excess calories, fat, and cholesterol. The following three recipes can get you started on your way to healthier eating.
Cacciatore (made with tofu instead of chicken)
The garlic sauce brings out the best in tofu.
3 pounds firm tofu
1/3 cup olive oil
3/4 pound fresh mushrooms, sliced
1 celery stalk, finely chopped
3 garlic cloves, minced
1 small onion, finely chopped
1 pound ripe tomatoes, coarsely chopped (you can substitute a 14oz. can of diced tomatoes)
1 medium shallot, minced
3/4 cup dry red wine
1 1/3 cups vegetable stock
1 tablespoon Italian seasoning
Preheat broiler, slice each pound of tofu into 6 slices and place on baking sheets. Brush with olive oil, broil for 5 minutes and set aside.
Heat 1 tablespoon of olive oil in large skillet over medium heat and sauté the mushrooms until they are softened, remove and set aside.
Add 1 more tablespoon of olive oil to the skillet and sauté the celery, onion, and shallot over high heat for 3 minutes, add garlic and saute 1 minute longer.
Reduce heat and add wine. When the wine evaporates add the stock and Italian seasoning. Cook over medium heat until mixture is reduced by half, approximately 30 minutes.
Add the tomatoes and the mushrooms that you had set aside and simmer for 5 minutes or until tomatoes are thoroughly heated. Place tofu on a platter and pour the sauce over the tofu. Makes 6 servings. Per serving - 450 calories, 38gram protein, 17 gram fat, 0mg. cholesterol
1 tablespoon vegetable oil
1 14 ounce can of corn, drained
1 green bell pepper, chopped
1 red bell pepper, chopped
1 large white onion, chopped
4 medium red potatoes, diced
1 1/2 cups soymilk
2 cups vegetable stock
1 teaspoon salt
1/2 teaspoon black pepper
1 1/2 pounds firm tofu, cubed
Heat oil in medium saucepan over high heat, sauté onion, peppers, and corn until onion is translucent.
Add the potatoes and the stock and bring to a boil, reduce heat and simmer for 15 minutes or until vegetables are soft.
Add tofu and soymilk, simmer for 15 minutes longer. Season with salt and pepper. Makes 6 Servings. Per serving - 150 calories, 10 gram protein, 6 gram fat, 0 mg. cholesterol
4 large carrots, peeled and diced
2 medium russet potatoes, peeled and diced
1 cup vegetable stock
1 cup soy milk
1/4 teaspoon salt
1/2 teaspoon white or black pepper
1 teaspoon poultry seasoning
2 cups frozen pearl onions
2 cups precooked peas frozen or canned, drained
4 ready-made pie rusts
1 pound firm tofu, cubed
Preheat oven to 375°F
In large saucepan combine stock, soymilk, poultry seasoning, pepper, carrots, potatoes, and salt and bring to a boil. Reduce heat, cover and simmer 25 minutes.
Add tofu, peas, and onions; continue simmering for 5 minutes.
Line two 8-inch pie dishes with pie rusts. Pour the mixture into the shells, top with remaining 2 pie rusts. Crimp the edges and cut 3 slashes in the top of each pie.
Bake 30 minutes or until lightly browned. Makes 12 servings. Per serving - 323 calories, 11 gram protein, 17 gram fat, 0 mg. cholesterol. (These are approximate figures depending on brand of piecrusts)