Healthy tofu recipes that are not stir fry?

EMmom

Tue, Dec 07 2010, 12:04 pm

I am starting a diet that lets me have a low fat protein for lunch with a green salad, cooked veggies and a carb (small potato, rice or bread). Any ideas of how to use tofu with any or all of these components? I know with chicken or turkey I can make a bunch of things but not sure what to do with tofu other than an oil based stiry fry.

ra_mom

Tue, Dec 07 2010, 12:07 pm

There was a baked tofu recipe in the Mishpacha one week. Cubed, marinated, then baked. Could be used over a salad. Or if baked for longer, they were to be used as a snack to munch on, kind of like croutons. Planning on trying it one day.
I can post the recipe if you'd like.

mandksima

Tue, Dec 07 2010, 12:30 pm

Miso soup is easy - Mix miso paste with water, add splash of soy sauce, cubed raw tofu, broccoli if you want, broken pieces of nori or other seaweed, bring to boil. Add sesame seeds if allowed on your diet and scallions once in bowls. I also add an egg often like in egg drop soup. Ready in minutes.

AlwaysGrateful

Tue, Dec 07 2010, 2:51 pm

ra_mom wrote:

I would love this recipe! Can you post it when you get a chance? I have some tofu waiting to be made into something yummy Smile

ra_mom

Tue, Dec 07 2010, 2:53 pm

AlwaysGrateful wrote:

ra_mom wrote:

I would love this recipe! Can you post it when you get a chance? I have some tofu waiting to be made into something yummy Smile

Marinated Tofu (Mishpacha Magazine)

• 1 pkg. tofu, any kind, up to 1 lb. or 450 gram
• 2 Tbsp soy sauce
• 1 tsp canola oil
• 1 tsp sesame oil, optional
• 1 tsp garlic powder
• 1 tsp onion powder
• 3 or more Tbsp sesame seeds
• additional oil for drizzling

Cut tofu into cubes. Mix together with soy sauce and leave a few minutes to allow tofu to absorb the flavor. Add rest of ingredients and mix together. Pour into 1 small baking pan and drizzle with additional oil - not too much as to them low fat. Bake at 350 for 30 minutes for a soft texture, 45 for a medium texture, and an hour or more for crispy crunchy cubes. Mix every few minutes to ensure even exposure to the oven’s heat.

This tastes best eaten fresh. If refrigerated overnight, the texture becomes a little rubbery.

You can try to sneak a piece of tofu into your cholent. Put it in a small cooking bag, pierce the bag with a knife or fork all over and put in the cholent. Voila! You will have cholent-flavored tofu.

To make this dish more piquiant, add some freshly ground ginger and a bit of cayenne pepper.

Liba

Tue, Dec 07 2010, 3:32 pm

I do something like ra_mom's recipe, but don't use a recipe or measure. I make tofu fingers, long skinny pieces. I marinate mine for several hours to get a good strong flavor, the tofu actually turns a light brown color. My kids all love it.

I put in a generous amount of soy sauce, garlic powder, onion powder, garlic powder, honey, a bit of oil (it helps when it is baking, keeps it from sticking to the foil) and water to cover.