South Beach Recipes - Tons of Tofu




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Jennifer 3FC
01-11-2004, 12:55 AM
BASIC CREAMY TOFU DIP
8 oz. pkg. soft tofu
3/4 c. "IMO" (or other "lite" sour cream substitute)
Seasonings to taste (suggestions listed below)
Dippers, suggestions follow

VEGETABLES: globe artichoke, celery, broccoli and cauliflower
florettes, bell pepper strips, etc.
Break tofu into a blender container. Add IMO and flavorings. Blend well.
Chill at least 2 hours to blend flavors. Refrigerated, will keep up
to 2 weeks (if not used up by then).
Flavoring Suggestions:
RANCH DIP: finely chopped onion, garlic, parsley, savory, basil,
salt and pepper to taste.
CURRY DIP: finely chopped onion, garlic, curry powder, salt and
pepper to taste. Optional: sesame seeds, chopped peanuts or cayenne.
HORSERADISH DIP: onion, garlic, parsley, salt and pepper, and 1 - 8
teaspoon of prepared horseradish root. (Let blend for an hour or
more before adding more horseradish.)
GINGER DIP: (Good with fruit Phase 2.) Ginger powder, salt and
pepper to taste, allspice and nutmeg or parsley, onion, garlic,
cayenne is optional.

SILVER DOLLAR OAT PATTIES - Phase 2
4 oz. tofu, drained and crumbled
1 c. chopped walnuts
1 c. rolled oats, uncooked
1 egg
1 tsp. soy sauce
1 tsp. mustard

Mix all ingredients. Form into silver dollar-size patties. Broil
or cook in frying pan with minimum amount of oil until brown. Makes 18 to 20 patties.

COTTAGE TOFU OR "STEDDA" FETA- Phase 1
This substitute for cottage cheese can be used whenever you would use dairy cottage cheese. It is wonderful in salads, even replacing feta in Greek salads. Increase the amounts of the seasonings to suit your palate.


1 lb. firm tofu
1 tbsp. soy oil (optional)
1 tbsp. apple cider vinegar
2 tbsp. lemon juice
1 1/2 tbsp. minced onion
1 tbsp. minced chives
2 tsp. minced dill
1/2 tsp. salt free seasoning

Place half the tofu and the remaining ingredients in a blender and
process to form a cream. Transfer to a bowl and set aside. Mash the remaining tofu with a fork, then mix it into the blended portion and combine well. Adjust seasonings to taste. Refrigerate, tightly covered, until ready to use. Yield: 2 cups.


STEDDA SOUR CREAM
This recipe has the tang of sour cream and its creamy consistency,
without the drawbacks. Use it every time you would use sour cream.
Flavor it with chives, too.

5-6 oz. silken tofu
1 tbsp. soy sauce
2 tbsp. lemon juice
2 tsps. rice vinegar
1 tsps. vinegar
Ground rock salt to taste (optional)

Steam tofu for 2 minutes. Combine the ingredients in your blender container and blend on high for 1 minute.

STEDDA RICOTTA
This is excellent in lasagna or any other recipe requiring ricotta.

1 lb. firm tofu
1/3 c. olive oil
1/2 tsp. ground nutmeg
1/2 tsp. seasoned salt or ground rock salt
1/4 tsp. salt free seasoning

Place three-fourths of the tofu and the remaining ingredients in a
blender. Blend until thick and smooth. Mash the remaining tofu into the blended mixture.
Yield: 2 1/2 to 3 cups.

SPINACH QUICHE (MODIFIED)

3/4 c. chopped green pepper
3/4 c. chopped onion
1 1/2 c. sliced fresh mushrooms
1 1/2 c. chopped zucchini
1 1/2 tsp. minced fresh garlic

Place green pepper, onion, mushrooms, zucchini and garlic in
covered microwave dish and cook, stirring as needed until mixture is cooked.

--EGG REPLACER:--
Use the equivalent of 5 eggs.

16 oz. firm tofu
1 tsp. sea salt (optional)
1/8 tsp. pepper

Beat Egg Replacer with tofu, salt and pepper.
10 oz. chopped spinach (frozen), cooked
1 c. grated soy cheddar cheese
(Nu-Tofu or Soyco brands)

Drain cooked spinach thoroughly, squeezing as much moisture out as possible.
Add to Egg Replacer mixture along with vegetables and soy cheddar cheese.
Mix until well blended.
Pour spinach mixture into a greased 10" spring form pan and spread evenly.
Bake at 350 degrees for 1 hour.

MUSHROOM - SMOTHERED TOFU

1 lb. firm tofu
3 to 4 tbsp. canola oil
1/4 tsp. garlic, crushed
3 tbsp. Soy sauce
3 tbsp. water
6 med. onions, sliced
12 oz. mushrooms, sliced

Cut tofu into pieces or chunks.
Heat oil. Add tofu and sauté until crisp. Remove.
Place on paper towel. Reduce heat.
Add onions and garlic. Sauté until soft.
Add mushrooms. Add some water to make a small bit of broth.
Return tofu to pan, toss with soy sauce.
Garnish with chopped parsley. Serve over brown rice (Phase 2).


KOREAN MINI-BURGERS
1 lb. ground beef
2/3 block bean curd (tofu), drained

--MIXTURE A:--

4 tbsp. soy sauce
4 tbsp. minced green onions
2 tsp. minced garlic
2/3 tsp. minced ginger
Dash of pepper
4 tsp. toasted and ground sesame seeds
3 tbsp. sesame oil
Dash of Accent (optional)

--MIXTURE B:--

4 tbsp. soy sauce
2 tbsp. vinegar
1 tbsp. Artificial sweetener
1/2 tbsp. sesame seed

MIXTURE B: Mix well for dip. Season to taste. Break up bean curd with a fork and mix with meat. Add Mixture A and mix thoroughly. Shape into oval patties, flattened.
Broil well on both sides and pan broil. Serve hot, dipped in
Mixture B. Serves 8.


WHO NEEDS MEAT LOAF
2 tbsp. paprika
2 tbsp. chopped green onion
1 clove minced garlic
1/2 tsp. white pepper
1/2 tsp. salt

Preheat oven to 350 degrees.
Thoroughly drain tofu (press between cloth).
Mix ingredients well.
Pour into a loaf pan sprayed with Pam and bake 50 minutes.
Slice and serve with BBQ sauce (recipe follows).
This loaf MUST "rest" 10 minutes before serving!

BBQ SAUCE:
1 tbsp. olive oil
2 cloves minced garlic
2 1/2 c. tomato sauce
3/4 c. brown sugar substitute
1 tsp. allspice
2 tbsp. lemon juice
1 med. onion, chopped
1 tbsp. chopped fresh parsley
1/4 c. water
1/2 c. salad mustard
1/2 tsp. salt substitute
2 tbsp. Soy sauce

Sauté onions and garlic in olive oil.
Add remaining ingredients.
Bring to a boil, reduce heat and simmer. (The longer the better!)
Pour over Tofu loaf.


SPICY GARDEN VEGGIES WITH TOFU
1 onion, diced
1 sweet red pepper, cut into strips
2 stalks celery, sliced diagonally
4 cloves garlic, minced
1 tbsp. minced fresh ginger
1 tbsp. chili powder
1 tbsp. olive oil
1/4 c. sliced mushrooms
3/4 c. broccoli florets
3/4 c. cauliflower florets
1 c. cubed tofu
1/4 c. vegetable stock
1 tbsp. Soy sauce

In large frying pan over medium heat, sauté the onions, red
peppers, celery, garlic, ginger and chili powder in oil for 5
minutes.
Add the mushrooms, broccoli, and cauliflower. Stir to combine.
Add the tofu, stock and soy sauce.
Cover and cook for 3 to 4 minutes, or until vegetables are
crisp-tender.
Yields 4 servings.


MEATLESS BLUE RIBBON CHILI
2 tsp. canola oil
1 lg. garlic clove, minced
1 lg. onion, finely chopped
2 c. crumbled tofu (optional)
3 c. cooked kidney beans
2 c. fresh or canned tomatoes, seeded
and juice squeezed out
1/4 c. tomato sauce
3 tsp. paprika
1 tsp. ground cumin
3/4 tsp. chili powder
1/2 tsp. salt

Heat oil, onion and garlic, in Dutch oven or large, heavy pan.
Sauté until onion begins to soften, then add tofu and sauté
several minutes.
Add beans, tomatoes, and tomato sauce Mix well. Stir in spices.
Cover and simmer over low heat until flavors have combined, 45
minutes to 1 hour.


TOFU SALAD
8 oz. tofu, cut into 1/2 inch cubes
2 cloves garlic, minced
1 tbsp. vegetable oil
1 c. thinly sliced cucumber
1 c. finely chopped tomatoes
1/2 c. sliced green onions
1/4 c. chopped walnuts

Serve on lettuce leaves. Top with your favorite dressing.

MARCH'S HEALTH BALLS- Phase 2
2 lbs. ground turkey
1 pkg. soft silken tofu (about 8 oz.)
1/2 c. oat bran
2 tbsp. Creole spice mix
1 tsp. Worcestershire sauce
1 tsp. minced fresh garlic
1 tsp. grated fresh ginger
1 med. onion, minced

Spray broiler pan with non-stick spray. Mix well into walnut sized
balls.
Bake at 350 degrees about 20 minutes, turning once to brown.
Serve plain or with dips such as BBQ sauce or yogurt dip:

1 c. plain yogurt
Parsley
Sage
Rosemary
Thyme


TOFU A LA KING - Phase 2
1 tbsp. vegetable oil
1 c. chopped onions
1 c. chopped green peppers
1 c. sliced mushrooms
3 c. skim milk
1/4 c. plus 2 tbsp. Whole wheat flour
1/4 tsp. salt
1/4 tsp. pepper
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 tsp. dried parsley flakes
1 (12 oz.) can chick peas, drained

Heat oil in a large skillet over medium heat. Add onions, green
peppers, mushrooms, and tofu. Cook until tender, about 10 minutes. While vegetables are cooking, combine milk, flour, and spices in a blender container. Blend until smooth. Add to skillet along with chick peas and green peas. Cook, stirring, until mixture thickens and starts to boil.
Boil 2-3 minutes, stirring.
Serve hot over brown rice, or whole wheat noodles, or whole wheat toast.


TOFU CUTLETS PICCATTA- Phase 2
1 lb. tofu
1 c. vegetable broth
2 mushrooms, sliced
1 clove garlic, minced
1/2 c. cooking wine
2 green onions, chopped
2 tbsp. lemon juice
2 tbsp. capers
2 tbsp. olive oil
Whole wheat flour to coat tofu

Drain and rinse the tofu. Slice into 1/2 inch slices. Marinate
the tofu slices in the vegetable broth for 1 1/2 hours. Place the
slices on a paper towel and press for 30 minutes with a weighted
plate. Drench in the flour to coat the slices. Sauté in the 2
tablespoons of olive oil until brown. Remove the tofu cutlets and
warm in an oven at 200 degrees. Add the lemon juice, mushroom,
capers, and garlic. Boil until the liquid reduces by one half. Pour
sauce over the top of the cutlets. Serves 4.


SHANGHAI GRILLED TOFU
2 tbsp. oil
3 tbsp. soy sauce
2 tbsp. wine vinegar
1/2 c. water
2 tbsp. dried oregano
1/4 tsp. garlic powder
Pepper
1 lb. super firm tofu, sliced 1/2
inch thick

In a shallow bowl or baking pan, combine all ingredients except
tofu. Mix well. Add tofu, cover, and marinate in the refrigerator
4-5 hours. Turn tofu slices several times while marinating. Preheat broiler. Lightly oil a shallow baking pan. Remove tofu slices from marinade and place on prepared pan in a single layer. Broil, turning several times, until desired crispness is reached. While tofu is cooking, heat marinade in a small saucepan. Serve with tofu.

Serves 4.


TOFU CACCIATORE - Phase 2
4 c. 1/4 x 1 and 2 inch tofu strips
1 c. chopped onions
1 c. sliced mushrooms
1 1/2 c. tomato puree
1/4 c. minced garlic
2 c. water
1/4 tsp. tarragon
1/2 tsp. thyme
1/2 tsp. basil
1 1/2 tsp. salt
1/4 c. olive oil
1/2 tsp. marjoram
2 bay leaves
1 tsp. wheat germ

Rinse, drain and cut tofu into strips. In saucepan, boil tofu in
water uncovered for 15 minutes. Allow water to boil away as rest of ingredients are added. Stir together. Cover and simmer slowly 10-15 minutes. Yield: 6 cups.


TOFU AND SNOW PEAS
1 lb. super firm tofu, cut into 1-inch cubes
3 tbsp. soy sauce
1 tbsp. sherry
1/4 tsp. ground ginger
1/2 tsp. garlic powder
1/4 c. water
2 tsp. sesame oil
1/2 lb. snow peas, trimmed

Place tofu in a plastic bag, combine soy sauce, sherry, ginger,
garlic powder, and water and pour into bag with tofu. Marinate in
the refrigerator 4 to 5 hours, turning bag over occasionally so that
all pieces of tofu absorb the marinate. At cooking time: Heat oil
in a large skillet over medium-high heat. Remove tofu from bag,
reserving marinade. Place tofu in skillet. Cook, turning tofu so
that it browns lightly on all sides. Pour marinade into small bowl. When tofu is browned, add snow peas
and marinade to skillet. Cook 1 minute more.


BARBECUE TOFU
2 tsp. mustard
2 tsp. vinegar
2 tsp. soy sauce
1 tbsp. oil
1 tbsp. artificial sweetener
2 tbsp. grated onion
1/4 tsp. garlic powder

Slice tofu into 1-inch thick. Press slices between 2 pans for 1
hour to squeeze the water out and compress the tofu. Prop up one end so the water can drain out. While tofu is draining, combine remaining ingredients. Spoon about 1/4 of the mixture into the bottom of a 6x6 inch shallow baking pan that has been lightly oiled. Preheat oven to 350 degrees. Place tofu on top with remaining sauce. Bake, uncovered, 1 hour. Serves 4.


BARBECUE TOFU-2
1 lb. super firm tofu, squeezed dry and cut into rib-like strips
1/2 c. barbecue sauce (see recipe above)
Lightly oiled cookie sheet

Place the pieces of tofu on the cookie sheet, preheat oven or
toaster oven to 400 degrees. Bake about 10-15 minutes or until
browned on one side, turn them over and bake about 5-10 minutes to brown the other side. Put the barbecue sauce over the pieces and bake 5-10 minutes more.


BROCCOLI TOFU DIVAN
1 lb. firm tofu
1 (10 oz.) pkg. frozen broccoli
1 oz. shredded low fat Cheddar cheese
2 tbsp. margarine
2 tsp. mustard
1 tbsp. minced onion flakes
1 tbsp. grated Parmesan cheese
1 tbsp. cooking sherry
2 tsp. skim milk
3 tbsp. wheat germ
Salt and pepper to taste

Preheat oven to 350 degrees. Lightly oil a 9-inch pie pan. Cook
broccoli according to package directions. Drain well. Cut into 2 to
3 inch pieces and arrange in prepared pan.
Place tofu between towels and gently squeeze out the excess water. Place tofu on top of broccoli. Stir in milk.Melt margarine in a small saucepan over medium heat.
Cook, stirring constantly, until mixture comes to a boil. Remove
from heat and stir in Cheddar cheese, mustard, onion flakes, sherry, salt, pepper. Spoon sauce evenly over tofu and broccoli. Combine wheat germ and Parmesan cheese and sprinkle over top. Bake, uncovered, 25 minutes. Serves 4.


HOT AND SPICY BAKED TOFU AND BROCCOLI STIR-FRY
2 tbsp. hot sesame oil
1 c. cubed baked tofu
2 c. broccoli flowerets
1 tsp. cornstarch, dissolved in 1/2
c. water at room temperature
2 tbsp. soy sauce
1/4 tsp. hot red pepper flakes (optional)
1 tsp. grated fresh ginger
2 cloves garlic, minced

In a medium saucepan, sauté the tofu and broccoli in oil for 3
minutes over medium heat. Remove from the pan and place the mixture in a bowl. Combine the remaining ingredients in the pan. Cook on medium-low heat until simmering for 1 minute. Add the broccoli mixture and cook, covered, for 2 minutes. Yield: 2 to 3 servings.


THREE-ALARM TOFU AND MUSHROOM STIR-FRY
8 oz. tofu (preferably regular), drained, cut into 1/2 inch cubes
1/4 c. canned low-salt vegetable broth
1 tbsp. low-sodium soy sauce
1 tbsp. artificial sweetener
1 tsp. oriental sesame oil
1/2 tsp. dried crushed red pepper
4 tbsp. vegetable oil
10 oz. button mushrooms, quartered
7 oz. fresh shiitake mushrooms,
stemmed, chopped
1 tbsp. minced peeled fresh ginger
1 tbsp. minced garlic
1 tbsp. minced jalapeno chili with seeds
1/2 c. diced red bell pepper
1/2 c. thinly sliced green onion tops

Place tofu cubes on double-thick layer of paper towels. Let drain
20 minutes. Whisk broth and cornstarch in medium bowl until cornstarch dissolves.
Mix in soy sauce, honey, sesame oil and crushed red pepper. Set
mixture aside.
Heat 2 tablespoons vegetable oil in wok or heavy large skillet over high heat.
Add tofu and stir-fry until golden brown, about 4 minutes. Transfer tofu to plate using slotted spoon. Add remaining 2 tablespoons oil to wok and set over high heat.
Add all mushrooms and stir-fry until golden, about 5 minutes.
Add ginger, garlic and chili and stir-fry 1 minute.
Add tofu, bell pepper and green onion and stir-fry 1 minute.
Season with salt and pepper. Stir broth mixture, add to wok and
bring to boil, stirring constantly. 4 servings.


STIR-FRY VEGETABLES
1 c. 1/2 inch tofu cubes
1 minced garlic cloves
1/2 tsp. salt
1/4 tsp. garlic powder
1 c. sliced onions
1/2 c. sliced mushrooms
1 1/4 c. broccoli
1/2 c. sliced broccoli stalks
1 c. soy sauce
1 tbsp. olive oil
1 tsp. onion powder
1/4 c. water
1/2 c. tomato wedges
1/2 c. sliced zucchini

Rinse, drain and cut tofu. Marinate in soy sauce for 20-30 minutes while tofu is marinating. In a large skillet, briefly sauté garlic in the olive oil on medium-high.
Add onions and continue cooking until tender. Stir often.
Next, add broccoli stalks and water. Cover and simmer until carrots are half done. Continue stirring. Add zucchini, broccoli flowerets, mushrooms and seasonings.
Stir together. Cover and continue cooking. When vegetables are almost crisp-tender, add tomato wedges and cook briefly until
tomatoes are softened. Remove from heat. Drain and gently fold in tofu chunks. Yield: 4 cups.


VEGETABLE AND TOFU STIR-FRY
8 oz. firm tofu
1 tsp. grated ginger
2 cloves minced garlic
1 c soy beans
5-6 green onions, sliced
1 c. red bell pepper, diced
1 c. sliced mushrooms
2 c. shredded cabbage

--MARINADE:--
1 sm. onion, finely chopped
1/4 c. peanut oil
1/4 c. lemon juice
1/4 c. reduced-sodium soy sauce
2 tsp. artificial sweetener
1 tbsp. fresh ginger, grated
2 cloves garlic, minced or crushed

In a small bowl, combine the marinade ingredients. Add the tofu
chunks. Refrigerate for several hours. Drain the tofu. Reserve 1/2 cup of marinade. Strain it into a small saucepan. Warm the marinade over low heat. In a wok or skillet, heat the oil until it begins to smoke, about 30 seconds. Add ginger and garlic; sauté over medium heat for 1 to 2 minutes. Increase the heat and add the tofu chunks.
Stir-fry for 2 to 3 minutes until tofu starts browning. Slide the
tofu to one side of the wok or skillet. Add vegetables and stir
constantly for 2 to 3 minutes or until vegetables are crisp-tender.
Add 2 tablespoons of the warmed marinade. Cook for another 3
minutes. Serves 6.


TOFU STIR FRY
1 lb. tofu
2 tbsp. cooking sherry
2 tbsp. soy sauce
1 tsp. grated ginger
1 clove garlic, minced
1/2 c. chopped onions
1/2 c. mixed vegetables
1/2 c. sliced mushrooms
1/2 c. red bell pepper, sliced
2 tbsp. olive oil

Rinse and drain tofu. Cut the tofu into 1-inch cubes. Make a
marinade by mixing the sherry, soy sauce, and ginger together.
Marinade the tofu for 30 minutes. Heat the wok, and add the oil.
Add garlic and onion. Stir fry until the onion is limp. Add the
carrots and stir fry for a minute or two. Add the rest of the
vegetables and cook until the broccoli turns a bright green. Stir
fry for another 3 minutes. Serves 6.


TOFU DINNER LOAF - Phase 2
--LOAF:--

1 lb. firm tofu, sliced, drained
1 c. cooked brown rice
3 tbsp. whole wheat bread crumbs
1/4 c. chopped onion
1 tbsp. oil
1 tsp. dried parsley flakes
1/2 tsp. ground sage
1/2 tsp. dried oregano
1/4 tsp. dried thyme
1/4 tsp. garlic powder
Salt and pepper to taste

--SAUCE:--

8 oz. can tomato sauce
1/2 tsp. dried oregano
1/4 tsp. garlic powder

Preheat oven to 350 degrees. Lightly oil a 4x8 inch loaf pan.
Place tofu in a large bowl and mash well with a fork. Add remaining loaf ingredients, mixing well. Place mixture in preheated pan. Press in firmly with the back of a spoon. Bake 45 minutes. While loaf is baking, combine sauce ingredients and heat in a small saucepan. Invert loaf onto a serving plate. Serve with sauce.


TOFU LOAF - Phase 2
2 c. chopped onions
3 c. cooked brown rice
1/2 c. chopped walnuts
3 c. crumbled tofu
1/2 c. low fat milk
1/2 tsp. garlic powder
2 tbsp. country style seasoning
1 tbsp. wheat germ
2 tbsp. olive oil
1/2 tsp. salt
2 tbsp. water
2 tbsp. soy sauce
1 tbsp. onion powder
Scant tsp. cumin

Sauté onions in oil and water. Rinse, drain, crumble and measure
tofu. Put tofu into bowl. Add onions and remaining ingredients.
Stir together well. Put into oiled 8x8 inch baking dish. Bake at
350 degrees for 30-40 minutes. Yield: 6 cups.


STUFFED TOFU LOAF- Phase 2
6 c. mashed tofu
2 tbsp. whole wheat flour
2 tbsp. basil
1/4 c. soy sauce
2 tbsp. canola oil
1/2 tsp. thyme
1/2 tsp. onion flakes
1 tbsp. wheat germ

--STUFFING:--

1/2 c. chopped walnuts
2 c. cooked brown rice
1/4 tsp. onion flakes
1/2 c. tomato sauce
1/2 tsp. thyme
1/2 tsp. vegetable salt
2 c. bread crumbs
2/3 tbsp. butter
1 c. chopped celery
1 tsp. sage
1 tbsp. basil
Sprigs chopped parsley

Preheat oven to 350 degrees. Combine tofu ingredients together in a bowl. Press about half the mixture in a oiled bread pan so tofu is about 1 inch thick all the way around. STUFFING: Combine walnuts, bread crumbs, rice in a bowl. Sauté onion flakes, celery together in a large skillet. Add tomato sauce, sage, thyme, basil, salt, and parsley. Simmer a few minutes. Stuff the center of the loaf. Top with the remaining mixture. Bake at 350 degrees for 30 minutes. Top with the gravy.

--GRAVY:--
1/4 c. butter
1 c. whole wheat flour
1 tsp. thyme
2 tsp. lemon juice
1 tbsp. basil

Combine butter, flour, basil, and thyme, pepper. Stir over
medium-high heat until lightly toasted. Gradually add water. When blended, add soy sauce, lemon. Mix well.
Serves 8-10.


STUFFED PEPPERS
3 tbsp. canola or olive oil
1 med. onion, chopped
2 cloves garlic, minced
1 stalk celery, chopped
1/3 c. chopped pecans
1 lb. drained firm tofu, mashed
1 2/3 c. tomato sauce
1/2 c. grated low fat Cheddar cheese
1 tbsp. soy sauce
1/2 tsp. basil
1/2 tsp. oregano
1/2 tsp. pepper
2 eggs, beaten
6 lg. green peppers
1/4 c. Parmesan cheese
3/4 to 1 c. boiling water

In skillet, heat 2 tablespoons oil. Stir in onion, garlic, and
celery; sauté until tender, 5 minutes. Remove from heat and stir in pecans, tofu, tomato sauce, rice, Cheddar cheese, soy sauce, basil, oregano and pepper. When slightly cooled, stir in eggs. Preheat oven to 350 degrees. Remove tops and centers of peppers. Spoon tofu-rice mixture into the peppers. Place peppers upright in baking dish. In small bowl, combine Parmesan cheese, and 1 tablespoon oil; sprinkle mixture over peppers. Pour boiling water around peppers to 1/4 inch up the sides of dish. Bake until tender when pierced with a fork, about 30 minutes. Add water during cooking, if needed.


TOFU STIR FRY
8 oz. sliced mushrooms
1 tsp. minced fresh ginger root
1 clove garlic, minced
2 tbsp. peanut or vegetable oil
1 (6 oz.) can sliced water chestnuts,
drained
1 (6 oz.) can sliced bamboo shoots,
drained
1/2 c. vegetable broth
1 tbsp. soy sauce
1/4 c. cooking sherry
1 tsp. sugar
1/2 tsp. dry mustard
1/2 tsp. crushed red pepper
Fresh hot red pepper (optional)

Stir fry tofu in 2 tablespoons oil until golden, about 4 minutes;
remove. Stir fry broccoli, onion, mushrooms, ginger root and garlic
in 2 tablespoons oil until crisp tender, about 5 minutes. Stir in
water chestnuts, bamboo shoots and tofu. Add vegetable broth; heat to boiling. Mix soy sauce, sherry, sugar, mustard and pepper; stir in. Cook, stirring constantly until thickened. Garnish with red pepper.


TOFU WITH BROCCOLI
1 tbsp. cooking dry sherry
2 tsp. soy sauce
1 tsp. sesame oil
1 scallion cut into strips
2 quarter sized slices fresh ginger
(peeled and cut)
1 c. cleaned shrimp
2 cloves garlic (peeled and cut)
2 heaping c. broccoli (cut)
1/2 tsp. salt
1/2 lb. tofu, cubed

Heat oil and add ginger and garlic. Stir fry 10 seconds. Put in
broccoli, shrimp and scallions. Stir fry 1 minute. Remove from wok.
Turn on low, add tofu and heat through. Add sherry, soy sauce and mix. Pour mix over tofu and mix gently. Add broccoli and shrimp. Stir and serve as soon as heated through. Serves 4.


BAKED TOFU AND HAM, TOPPED WITH CHEESE
2 tofu
8 slices of fat-free ham
1 tomato
1 clove garlic
1/3 lb. cheese or white sauce
3/4 c. tomato puree
1 tbsp. Sugar substitute
Butter

Drain water well from tofu. Slice it in 1/2 inch thickness. Cut
tomato and garlic in thin slices. Cut ham slices in half. In a
casserole, greased with butter pour mixed tomato puree and sugar. Place tofu, ham, tomato, garlic in order diagonally, then top with cheese sauce. Bake at 200 degrees C. for 15 minutes or until golden brown.


SZECHWAN TOFU WITH VEGETABLES
2 c. cooked rice
16 oz. firm tofu, drained patted dry
3 tbsp. vegetable oil
2 tsp. minced garlic
1 tsp. crushed red pepper
1 bag (16 oz.) frozen mixed vegetable
(broccoli, red peppers, bamboo
shoots, mushrooms, or fresh
steamed)
2 tbsp. soy sauce
1 tbsp. cider vinegar

Cut tofu into 3/4 inch cubes. Heat vegetable oil in skillet; add
tofu, garlic, and crushed red pepper. Cook over medium high heat; stirring often for about 8 minutes or until tofu is golden. Stir in vegetables, cover reduce heat to medium low. Cook 2 or 3 minutes. Mix 1/2 cup water with soy sauce, and vinegar. Add to skillet. Stir until sauce thickens and boils.

SUKIYAKI
2 onions, sliced thin
1 3/4 lbs. beef, sliced thin
2 tbsp. salad oil
1 can bamboo shoots, sliced thin
1 c. celery, sliced diagonally
1 pkg. dry mushrooms, pre-soaked and sliced
1 pkg. tofu, cut into sm. cubes
2 c. bean sprouts
1 bunch green onions, cut into 2" lengths
1 can watercress
1 1/8 c. soy sauce
1 c. Sugar substitute
1 c. mushroom stock

Combine soy sauce, sugar and mushroom stock to make sauce. In large pan, fry meat in oil until brown; add celery, bamboo, onions, mushrooms and 1/3 sauce mix and simmer for 4 minutes. Then add bean sprouts and green vegetables and another 1/3 of sauce mix. Place tofu and remaining mix in sauce and simmer until vegetables are tender.

OIL-FREE VEGETABLE SAUTE
4 c. chopped cabbage
1 sm. onion, diced fine
1 c. water or vegetable stock
1 tsp. garlic powder
1 tbsp. onion powder
1 tsp. oregano
1 tbsp. dried parsley
1/2 tsp. salt
1 c. mild salsa or marinara (with 3 or less grams of sugar)
1/2 lb. tofu, cubed

Put cabbage, onion, water and seasonings in large skillet. Boil,
reduce heat, stir, cover. Simmer for 5 minutes. Add tofu and salsa. Stir. Cover, simmer for 3-5 minutes, until vegetables are tender. Serve over pasta, rice or potatoes.
OPTIONAL: Try broccoli, chopped greens, or cauliflower instead of
cabbage.

PAN FRIED ANYTHING
Green and (or) red peppers
Mushrooms
A piece of beef, fish, chicken, tofu or other vegetable such as
eggplant, summer squash, zucchini or eggs.

Prepare beef, fish, chicken, tofu, or vegetable. These can either
be cut into strips or portion sized squares or rounds.
Marinating or using meat tenderizer could tenderize beef.
Chicken is best boneless.
Vegetables can be sliced about 3/4 inch thick or into strips.
Eggs don't really need preparation unless you want to scramble them, then break into a bowl and add water or milk and beat up a little. Fry the onions, garlic, peppers and mushrooms in a little oil, then steam until soft.
Add whatever else is going into the frying pan and cook that until
it is done the way everyone likes it. This is a general all purpose
meal that never seems to fail and can always be counted on to be
quick and easy.

SEEDY YELLOW TOFU
1 lb. tofu, cut into 1/2 to 3/4 inch
cubes
4 tbsp. cooking oil or ghee

--SEED MIXTURE:--
1 tbsp. black mustard seeds
1 tbsp. cumin seeds
1/2 tsp. fennel seeds
1 tsp. sesame seeds
3/4 tsp. turmeric
1/4 tsp. cayenne pepper
1/2 tsp. salt (or to taste)

Heat oil in 9 or 10 inch frying pan until hot. Add salt, turmeric
and cayenne and stir. Immediately add seed mixture and stir. Let
them fry for 15 seconds and add tofu and fry, stirring occasionally. When tofu is cooked to your taste (some like it soft and some like it crusty). Remove from heat and serve.

TOFU NUGGETS- Phase 2
˝ tsp. dry mustard
1 tsp. soy sauce
1 tsp. white vinegar
1 tsp. water

In a small bowl or custard cup, combine all ingredients, mixing
well. Add more water if a thinner sauce is desired.