TOFU
2 Cooking Techniques – 4 Recipes
Dry Heat Cooking Technique:
aka when you have other things to do while dinner cooks
- Press Tofu to release some of the water
- Place tofu in an oven proof pan and cover with vegetable broth
- Roast at 400* for 30 minutes
- Pour on your sauce
- Roast another 5-10 minutes
- Enjoy!
Moist Heat Cooking Technique: aka when you want it fast!
1. Press Tofu to release some of the water
- Place tofu in a sauté pan and sear with 1 Tbsp Olive Oil or Soy Butter
- Brown both sides (about 3 minutes per side)
- Pour on your sauce
- Heat another 5-8 minutes
- Enjoy!
The recipes are for 2 persons, & use1 package (2 blocks) of tofu
Italian Style
Ingredients:
½ Cup Arugula or baby spinach leaves
2 garlic cloves, chopped
1 shallot, chopped
¼ Cup leek, chopped
1 sprig thyme
1 tbsp olive oil
2 Tbsp fresh chopped parsley
1 Tsp Sea Salt
Method:
- Combine garlic, shallot, leek, thyme, oil, salt and parsley
- Pour over tofu and cook 5 minutes
- Remove from heat and spoon over the greens
- Let sit 2 minutes so greens wilt, then serve
Indian Style
Ingredients:
½ Cup cauliflower
¼ Cup Peas
1 Cup Vegetable or Chicken Broth
1/8 Teaspoon Saffron
2 Tsp Curry Powder
2 Garlic cloves minced
1 Tsp Sea Salt
¼ Tsp white pepper
¼ Cup Plain Yogurt
*optional 1 tsp chili paste
Method:
- Combine cauliflower, peas, broth, garlic, saffron, curry powder, salt and pepper (and optional chili paste)
- Pour over tofu and cook 10 minutes.
- Remove tofu to a plate, stir yogurt into remaining sauce
- Pour sauce and vegetables over tofu and serve
Japanese Style
Ingredients:
2 Tablespoons Soy Sauce
1 Tablespoon Honey
½ Cup Vegetable Broth or Miso Broth
1 Tablespoon Lemon Juice
1 Garlic clove, chopped
½ cup Snap Peas
¼ cup baby Carrots, halved lengthwise
Method:
- Combine soy sauce, honey, vegetable (or miso) broth, garlic and lemon juice
- Pour over tofu and cook 3 minutes
- Stir in Snap peas and carrots and cook another 5-8 minutes to desired vegetable tenderness
- Enjoy!
Latin Style
Ingredients:
1 Poblano or Anaheim chili, finely chopped
6 tomatillos, peeled & chopped
1 Medium Zucchini, or Summer Squash, chopped
1 Cup vegetable broth
1 Tablespoon green Mole Sauce
Method:
- Combine all ingredients
- Pour over tofu and cook 10-15 minutes
- Enjoy!
Breakfast Heaven
Makes 10 burritos: 1 p.p. for a M-F ready to go breakfast!
Ingredients:
1 pound turkey bacon
10 eggs (or equivalent egg beaters for an even healthier start!)
1 cup salsa
1 Cup diced zucchini
8 ounces shredded Cheddar cheese
10 (10 inch) whole wheat tortillas
Method:
- Heat oven to 350* Line a cookie sheet with a raised lip or oven proof pan with parchment paper. Place bacon down in pan 1 strip at a time. Bake about 15 minutes until crisp
- Meanwhile, break open the eggs and whisk with a fork. Stir in the zucchini, and salsa. Heat a medium nonstick sauté pan and Cook the eggs mixture – about 2-3 minutes.
- Remove bacon from oven. Zap the tortillas in the microwave about 1minute to soften.
- Lay out each tortilla and place a spoon full of the egg mixture, shredded cheese and a strip of bacon on each tortilla. Fold in the sides and roll up.
- Allow to cool about 5 minutes. Wrap each tortilla in plastic wrap and freeze. Each morning, grab a tortilla, remove plastic wrap and microwave 2 minutes! Enjoy!
Nutritional Information:
Servings Per Recipe: 10
Amount Per Serving : Calories: 324
- Total Fat: 24.3g (cuts to 80g if using egg beaters!)
- Cholesterol: 215mg (cuts to 15mg if using egg beaters!)
- Sodium: 184mg
- Total Carbs: 21.9g
- Dietary Fiber: 8.8g
- Protein: 24.5g
TUSCAN BARLEY SALAD
Serves 4
Ingredients:
2/3 cup uncooked pearl barley
2 cups water
3/4 teaspoon olive oil
2/3 cup chopped yellow onion
2 cloves garlic, minced
1/4 teaspoon dried rosemary
1/2 cup small fresh mushrooms
2/3 cup chopped yellow bell pepper
1 tablespoon and 1 teaspoon white wine
1 (15.5 ounce) can white beans, drained and rinsed
1 ½ Cups fresh diced tomatoes
1-1/3 cups fresh spinach
1 pinch red pepper flakes
Method:
- Bring the barley and water to a boil in a pot. Cover, reduce heat to low, and simmer 30 minutes, or until tender.
- Heat the olive oil in a large pot over medium heat, and cook the onion and garlic until tender. Season with rosemary. Mix the mushrooms, yellow bell pepper, and wine into the pot, and cook 5 minutes. Stir in the cooked barley, beans, tomatoes. Season with red pepper flakes. Continue cooking 10 minutes. Remove from heat and stir in spinach leaves. They will wilt with the heat in the barley mix.
- Allow to cool and serve immediately or hold in the refrigerator up to 24 hours.
Nutritional Information: Servings Per Recipe: 4
Amount Per Serving: Calories: 257
- Total Fat: 1.7g Cholesterol: 0mg Sodium: 127mg Total Carbs: 51.7g Dietary Fiber: 9.1g Protein: 9.4g
