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Fast & Easy Dinner: Tofu Parmigiana

partysugar — Thu, 17 Sep 2009 08:00:31 -0700

Sick of eggplant parmesan? Well get excited, this recipe is for you. It replaces the purple vegetable with tofu steaks. Instead of deep-frying them, the tofu is coated with bread crumbs and cooked in just one tablespoon of oil.

Store-bought marinara is enhanced with sauteed mushrooms and onions. Using part-skim mozzarella reduces the fat content of this Italian classic. To make it for your family tonight, get the recipe and read more.

Tofu Parmigiana
From Eating Well

Ingredients

1/4 cup plain dry breadcrumbs
1 teaspoon Italian seasoning
1 14-ounce package firm or extra-firm water-packed tofu, rinsed
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 small onion, chopped
8 ounces white mushrooms, thinly sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce, preferably low-sodium
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons chopped fresh basil

Directions

Combine breadcrumbs and Italian seasoning in a shallow dish.
Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes.
Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Serves 4.

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Fast & Easy Dinner: Peach and Snow Pea Stir-Fry

partysugar — Thu, 06 Aug 2009 08:00:37 -0700

During the Summer I'm always looking for innovative new ways to serve stone fruit. While I've had my fair share of nectarine salads and muddled cherry cocktails, I've never enjoyed a peach stir-fry.

This creative and scrumptious dish combines succulent peaches with snow peas, tofu, and water chestnuts. The mixture is tossed with a quick homemade teriyaki sauce and served atop a bed of slippery noodles.

This meal comes together in less than 30 minutes, but if you are really pressed for time, simply use your favorite store brand teriyaki. Get the vegetarian recipe now.

Healthy Eating Tip: Add Tofu to Your Salad

FitSugar — Mon, 20 Jul 2009 12:00:00 -0700

Salads are one of my favorite meals because they're low in calories, full of vitamins, nutrients, and fiber, and they taste so fresh. Veggies aren't terribly high in protein though, so I like to add tofu to mine. A half a block of tofu contains 22.5 grams of protein. Plus it's so easy to cook up, you can make a bunch and store it in the fridge for the week.

To see my simple recipe continue reading

Fast & Easy Dinner: Grilled Tofu With Chopped Salad

partysugar — Thu, 09 Jul 2009 07:50:41 -0700

Steaks aren't the only thing that can be cooked on the grill - extra-firm tofu is exceptional when imparted with a smoky flavor. This recipe flash-marinates the tofu in a mixture of garlic, lemon juice, olive oil, and oregano. The tofu is topped with a produce-filled, Mediterranean-inspired salad consisting of fresh tomatoes, cucumbers, scallions, olives, and parsley. However, feel free to substitute your favorite in-season vegetables. For the effortless, flavorful recipe, read more.

Grilled Tofu With Chopped Salad
From Eating Well

Ingredients

1/4 cup lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
2 teaspoons dried oregano
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
14 ounces extra-firm tofu, preferably water-packed
2 medium tomatoes, seeded and diced
1 cup diced seedless cucumber (1/4 medium)
1/4 cup chopped scallions
1/4 cup coarsely chopped fresh parsley
1/4 cup Kalamata olives, pitted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon white-wine vinegar
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste

Directions

Preheat grill.
Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
Drain and rinse tofu; pat dry. Cut the block crosswise into eight 1/2-inch-thick slices and place in a shallow glass dish. Add remaining marinade and turn to coat. Cover and refrigerate for at least 30 minutes or for up to 8 hours.
Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix.
Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Drain the tofu, discarding marinade. Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side (see Tip). Serve immediately, topped with the salad.

Serves 4.

NUTRITION INFORMATION: Per serving: 209 calories; 16 g fat (2 g sat, 11 g mono); 0 mg cholesterol; 10 g carbohydrate; 9 g protein; 2 g fiber; 682 mg sodium.

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Fast & Easy Dinner: Tofu Sandwich With Peanut-Ginger Sauce

partysugar — Thu, 07 May 2009 07:50:55 -0700

Tonight, be inspired by Tom Colicchio's philosophy to "craft a sandwich into a meal and a meal into a sandwich" and make this complex vegetarian dish. It combines char-broiled vegetables with crisp, golden brown tofu.

A peanut butter sesame oil sauce ensures that the sandwich is moist and delicious. Even if you don't put it together for dinner, it's an awesome portable lunch, so get the recipe and read more.

Tofu Sandwich With Peanut-Ginger Sauce
From Whole Living

Ingredients

1 medium onion, cut into 1/2-inch-thick rounds
1 red bell pepper, cut into 4 long panels
2 teaspoons olive oil
6 ounces Thai-flavored baked tofu, cut into 1/2-inch slices
2 tablespoons natural unsweetened peanut butter
1/2 teaspoon honey
1/2 teaspoon toasted sesame oil
3/4 teaspoon grated fresh ginger
1 (4 ounces) 8-inch whole-wheat baguette, or wholegrain baguette , halved horizontally
Radish sprouts for garnish (optional)

Directions

Heat broiler with rack 4 inches from heat source. Place onion slices and pepper, skin side up, on a broiler pan. Broil, turning onion over halfway through cooking time, until peppers are blistered and onion is lightly browned, 12 to 15 minutes. When cool enough to handle, peel skin off pepper. Cut pepper into thick strips.
In a large skillet, heat olive oil over medium-high heat. Saute tofu until golden brown and crisp, about 2 minutes on each side.
In a small bowl, combine peanut butter, honey, 1/4 teaspoon sesame oil, and ginger. Toss reserved vegetables with remaining 1/4 teaspoon sesame oil.
Spread peanut-butter mixture on bottom side of bread. Top with tofu and vegetables. Place other piece of bread on top. Cut in half to make two sandwiches. Wrap tightly in foil and refrigerate for up to two days. Serve with radish sprouts on the side, if desired.

Serves 2.

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Healthy How To: Press Tofu

FitSugar — Mon, 04 May 2009 09:00:00 -0700

I have been working on eating lower on the food chain. One meatless protein my family of four all agrees on is tofu. One great tip I learned from the cookbook Almost Meatless was to press tofu before cooking it. Since it is packed in water, tofu can be awfully mushy (even the firm style) if you don't press out some of the excess liquid. Plus the less liquid in the tofu, the more flavor or marinade it can absorb making it tastier.

Find out how to press your tofu when you read more.

Slice your bock of tofu into two equal slabs, about one inch each.
Place slabs side-by-side on two clean dish towels. Paper towels are not absorbent enough, so if you use them you have to use plenty, which is just not very eco.

Place your tofu and towels on top of a cutting board, then place another cutting board on top of them. Then place your heaviest post on top of that. It is a little like building a castle with Legos.

Press your tofu for about an hour, and then it is ready to marinate, bake, stir fry, or grill.

Healthy Recipe: Sesame Maple Roasted Tofu

FitSugar — Sat, 18 Apr 2009 03:30:00 -0700

Spring weather not only encourages us to exercise outdoors, but it also brings new foods to our plates. One of my favorites is fresh maple syrup (a friend from Vermont sends me a bottle every year). Pouring it on pancakes and French toast is always a favorite weekend treat in my house, but I also like to cook with it. This vegetarian dish is flavored with mother nature's sweetener, so it tastes savory yet sweet, and because it's made with tofu and quinoa, it's full of protein and fiber.

To see my recipe read more.

Healthy Recipe: Sesame Maple Roasted Tofu
Inspired by recipe from Eating Well

Ingredients

1 8-ounce block of tofu, cubed
1 red pepper, sliced
2 tsp canola oil
2 tsp toasted sesame oil
1/2 tsp salt
1/4 tsp freshly ground pepper
1 cup quinoa
2 cups water
1 cup shredded carrots
1 tbsp tahini (or use ginger salad dressing)
1 tbsp reduced-sodium soy sauce
2 tsp pure maple syrup
1 tsp cider vinegar
1 tbsp sesame seeds
1 tsp fresh ginger
1 clove fresh garlic, minced

Directions

Preheat oven to 450°F.
Toss tofu, red peppers, canola oil, sesame oil, salt, and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the red peppers are browning in spots, 15 to 20 minutes.
While the tofu and peppers are roasting, make the quinoa. Put one cup of quinoa and two cups of water in a covered pot. Cook on high, and once it starts boiling, lower the heat to simmer. Cook for 10 minutes. Then stir in the carrots and cook for another five to 10 minutes, or until the water is absorbed and the quinoa is fluffy.
Whisk tahini, soy sauce, maple syrup, and vinegar in a small dish until combined.
Remove the tofu from the oven, drizzle with the maple sauce, and stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting 8 to 12 minutes more.
Add the fresh ginger and garlic to the quinoa and stir completely.
Remove the tofu and peppers from the oven. Scoop out quinoa onto a plate and top with the maple sesame tofu and peppers. Enjoy!

Makes 3 servings.

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PETA Wants to Make Tofu Flavored Like George Clooney

YumSugar — Fri, 13 Mar 2009 03:30:22 -0700

PETA is running out of viable ideas. In yet another absurd turn of events, the animal rights organization wants to harvest - get this - actor George Clooney's sweat to create a new flavor of tofu.

The group obtained one of the actor's sweat-laced gym towels to raise money at a fundraising auction, but then decided it might be better off using the actor's perspiration in a food product. PETA President Ingrid Newkirk penned a proposal to Clooney himself, in which she discussed the invention, to be called CloFu:

The technology actually exists to take your perspiration and make it into George Clooney-flavored tofu (CloFu) . . . we would attract many people who don't try tofu because they worry that it would be bland . . . we hope this idea meets your approval.

The star's response? "As a mammal, I'm offended," he said. I second that. I mean, I love George Clooney as much as the next gal, but the entire concept is disgusting. By George, does PETA really think that consumers are so dumbstruck by stars that they would eat something like CloFu? Are you as horrified by the letter as I am?

Source

Fast & Easy Dinner: Spicy Tofu With Red Bell Peppers

partysugar — Thu, 05 Feb 2009 07:45:09 -0800

Calling all vegetarians who love spicy food: this recipe is for you. It combines Asian flavors like fresh ginger and soy sauce with crunchy vegetables and sautéed tofu. Red pepper flakes provide heat while lime juice adds tartness.

For a heartier meal, serve over white rice. If you are allergic to peanuts, simply omit them from the dish. Check out the recipe when you read more.

Spicy Tofu With Red Bell Peppers
From Bon Appétit

Ingredients

1/3 cup olive oil
2 large red bell peppers, seeded, thinly sliced
3 tablespoons minced peeled fresh ginger
3 large garlic cloves, finely chopped
1 14-to 16-ounce package extra-firm tofu, drained well, cut into 1-inch cubes
3 green onions, thinly sliced on diagonal
3 tablespoons soy sauce
2 tablespoons fresh lime juice
1/2 to 3/4 teaspoon dried crushed red pepper
1 6-ounce bag baby spinach leaves
1/3 cup chopped fresh basil
1/3 cup lightly salted roasted peanuts

Directions

Heat oil in wok over high heat. Add bell peppers, ginger, and garlic; sauté until peppers just begin to soften, about 2 minutes.
Add tofu and green onions; toss 2 minutes.
Add next 3 ingredients. Toss to blend, about 1 minute.
Add spinach in 3 additions, tossing until beginning to wilt, about 1 minute for each addition. Mix in basil. Season with salt and pepper. Sprinkle peanuts over.

Serves 4.

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Healthy Eating Tip: Add Tofu to Your Mashed Potatoes

FitSugar — Wed, 17 Dec 2008 12:00:00 -0800

Mashed potatoes are my number one comfort food, but in the past couple years, they've gotten a bad reputation for being high in carbs. So I've figured out a way to add some protein without changing the flavor or texture. Add some silken tofu to your cooked taters before you mash them (one package per 10 cooked russet potatoes). Not only does the tofu increase the amount of protein, but it also adds creaminess so I don't have to include butter, which helps reduce the fat content. Just be sure to mix the tofu and potatoes thoroughly. Since tofu has no taste, not even my husband knows there's tofu in his garlic mashed potatoes.

Source