3 Simple tofu dinners

Tofu stir fry made with broccoli, carrots and

Tofu stir fry made with broccoli, carrots and red pepper made and photographed by Marge Perry. (Dec. 15, 2011) (Credit: Marge Perry)

TIP Buy tofu packed in water for these recipes; drain the water before using.


At this partying time of year, an occasional healthful and meatless meal is especially important.

 

TOFU AND VEGETABLE STIR-FRY

1 tablespoon cornstarch

1 cup water

1/3 cup low-sodium soy sauce

1/4 teaspoon Asian chili sauce (or to taste)

1 tablespoon sesame oil

1 teaspoon minced ginger

2 minced garlic cloves (1 teaspoon)

14 ounces (1 package) extra-firm tofu, cut into 3/4-inch cubes

4 cups broccoli florets

1 cup very thinly sliced carrots

2 red peppers, cut into 3/4-inch dice

1. Combine cornstarch and 1 tablespoon water in small bowl, stirring until cornstarch is dissolved. Add remaining cup water, soy sauce and chili sauce; set aside.

2. Heat oil in a large, nonstick skillet over medium high. Add the ginger and garlic and stir-fry 30 seconds. Add the tofu in a single layer and cook until lightly browned, turning once, for a total of about 10 minutes. Transfer to a plate.

3. Add broccoli, carrots and red pepper and cook, stirring, 1 minute. Add sauce and cook until the vegetables begin to soften and the sauce starts to thicken. Add the tofu back to the pan and cook until the vegetables are crisp-tender and sauce is glossy, about 2 minutes longer. Serve over rice. Makes 3 servings.

Nutritional analysis for each serving 257 calories, 19 g protein, 22 g carbohydrates, 6 g fiber, 13 g fat, 1 g saturated fat, 762 mg sodium

 

HOT AND SOUR SOUP

3 tablespoons cornstarch

3 tablespoons lower-sodium soy sauce

1/3 cup rice vinegar

1 tablespoon Asian fish sauce

2 teaspoons honey

1 tablespoon canola oil

2 cloves garlic, cut lengthwise into thin slices

1 inch ginger, cut across into very thin slices

4 ounces shiitake mushrooms, stems removed and caps thinly sliced (about 1 1/2 cups)

8 cups lower-sodium vegetable broth

1 (14-ounce) block extra firm tofu, cut into 1/2-inch cubes

1 red pepper, cut into 2-by-1/4-inch strips

1 cup shredded carrots

8 cups fresh baby spinach

3 scallions, cut into 1-inch lengths

1. Dissolve cornstarch in soy sauce; stir in vinegar, fish sauce and honey.

2. Heat oil in a large pot over medium high. Add the garlic, ginger and shiitakes and cook, stirring, 1 minute, or until the mushrooms begin to soften. Add the broth and bring to a boil.

3. Stir in the tofu, red pepper and carrots and simmer 4 minutes, or until the soup is slightly thickened.

4. Stir in the spinach and scallions, remove from heat and serve immediately. Makes 4 servings.

Nutritional analysis for each serving 329 calories, 19g protein, 39 g carbohydrates, 9 g fiber, 12 g fat, 2 g saturated fat, 1,512 mg sodium

 

PEANUT-HOISIN NOODLES WITH GLAZED TOFU TRIANGLES

1 (14-ounce) block firm tofu, cut across into 6 slices

8 ounces linguine

8 ounces sugar snaps

1 red bell pepper, cut into thin strips

1 cup shredded carrot

3 tablespoons rice vinegar, divided

2 tablespoons orange juice

1 tablespoon brown sugar

2 tablespoons low-sodium soy sauce

1/4 cup natural-style peanut butter (no added sugar)

3 tablespoons hoisin sauce

2/3 cup lower-sodium vegetable broth

1/4 cup chopped scallions

1. Cut each tofu slice across on the diagonal, place on a plate in a single layer, top with paper towel and a second plate to press the tofu for 15 minutes.

2. Cook linguine in plenty of lightly salted boiling water, according to package directions. In last 2 minutes of cooking, add sugar snaps. One minute later, add the red peppers and carrots; drain.

3. Make the tofu glaze: Combine 2 tablespoons of the rice vinegar, orange juice, sugar and soy sauce in a saucepan; bring to a boil, reduce heat and simmer until thick, 5 to 6 minutes.

4. Heat broiler; coat broiler pan with cooking spray. Place tofu in single layer under broiler until lightly browned, about 4 minutes. Turn the tofu over, drizzle with the sauce and place back under the broiler until the glaze is thickened, about 3 minutes. Remove from oven.

5. Make sauce for noodles: Combine peanut butter, hoisin, remaining 1 tablespoon of rice vinegar and broth in small saucepan over high heat. Stir and bring to a boil; immediately reduce heat to medium and cook, stirring, until color deepens and sauce is thick, 2 to 3 minutes. Remove from heat and toss with noodles. To serve, divide noodles onto 4 plates; top each plate with 3 pieces of tofu and garnish with scallions. Makes 4 servings.

Nutritional analysis for each serving 559 calories, 30 g protein, 73 g carbohydrates, 9 g fiber, 18 g fat, 3 g sat fat, 695mg sodium

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