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Tofu?

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Old 08-23-2001, 11:48 PM   #1
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Default Tofu?

I'm looking for some new low point tofu recipes.
Can anyone help?
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Old 08-24-2001, 09:06 AM   #2
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Default Tofu Ideas

When using tofu, I personally prefer to use the Morinu Silken Lite tofu. It is great calorie wise - an entire 10 oz package is only around 100 calories! However, many people find this type of tofu hard to get used to and many say it is slimy. It is not the type of tofu that you can make burgers out of or even really stir-fry. However, it goes great when you blend in with other ingredients and you can make some rich tasting dishes without the fat and calories. Here are a few ideas.

Tobey

Sorry I can't include point values as I do not follow the WW plan.

Mushroom Stroganoff

Makes 6 servings

8 oz Portabella mushrooms
8 oz Shitake mushrooms
8 oz Button mushrooms
1 large onion, sliced in rings
4 cloves garlic
1 1/2 tsp dried dill weed
1 tsp salt
1/4 tsp. pepper
8 o/z skilen lite tofu
1 cup FF sour cream
2 tbls. all purpose flour
12 oz linguini
3/4 cup skim milk
1/2 yellow pepper (sliced)

1. Spary large saute pan with cooking spray and heat over medium high heat. Cook onion, garlic, mushrooms (reserving a few mushroom slices) in oil for 10 minutes, stirring often, until tender. Stir in dill weed, salt & pepper.

2. As mushrooms are cooking, place tofu, sour cream, milk and flour in blender. Cover and blend on medium until smooth. Stir tofu mixture over mushroom mixture and cook over medium heat, stirring constantly until mixture is thickened.

3. Place this entire mixture over hot cooked linguini.


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Eggless Egg Salad

1 package Lite Silken tofu
1 Tbsp ultra low-fat mayonnaise
2 tsp. mustard (yellow or Dijon - depending on your preference)
½ tsp dill weed
2 Tbsp. each diced celery & onion
1 tsp parsley, chopped
Dash of paprika and pepper to taste

Crumble tofu into a small bowl. In a separate bowl, combine mayo and dill. Mix thoroughly and pour over crumbled tofu. Add celery, onion, parsley, paprika and pepper. Mix thoroughly. Refrigerate approx. 30 min. to allow flavors to meld.
Makes three ½ cup servings.

This is really good served in a whole wheat pita.


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Fresh Fruit Salad With Tofu Whip

Serves: 6

1 medium bowl of fresh fruit salad
4 large strawberries, stems removed
2 medium ripe peaches, peeled and pitted (necatrines also work)
1 1/2 pounds lite Silken Tofu
1 1/2 cups powdered sugar


1. Prepare a fresh fruit salad and set aside in the refrigerator.
2. In a food processor, puree the strawberries and peaches until they reach a thick, liquid consistency. Add the tofu, blend until fully combined.
3. Add the powdered sugar, blend until smooth.
4. Pour the mixture into an airtight container and chill for 2 hours, or overnight. Serve in individual dessert dishes, and garnish with whole strawberries. This will keep in the refrigerator for one week.


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Tofu Smoothie

Makes 2 servings

1 cup raspberries, frozen
1 cup crushed pineapple
1 cup skim milk
2 tablespoons honey
1 lemon, juiced
1 teaspoon vanilla extract
1/2 cup lite silken tofu

Combine all ingredients together in a blender and puree until smooth.


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SPINACH TOFU DIP

2 scallions, coarsely chopped
1 clove garlic, peeled
10 ounce package frozen chopped spinach, thawed and squeezed dry
1/2 teaspoon cayenne
1/4 pound lite silken tofu
2 tablespoons lemon juice
Splash sesame oil (optional)
1 tablespoon soy sauce

Combine all ingredients in blender and process until smooth. Transfer to bowl and serve with raw vegetables.


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Old 08-24-2001, 09:56 AM   #3
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Default Tofu Ideas Continued

Moca Chocolate and Raspberry Tofu Parfait

Makes 4 servings

Mocha Chocolate Mousse:
2 packages lite silken tofu
3 tablespoons maple syrup
1/4 cup packed brown sugar
2 tablespoons coffee liqueur
1/3 cup plus 1 tablespoon unsweetened cocoa powder
2 teaspoons instant espresso
1/4 teaspoon ground cinnamon

Raspberry sauce:
2 1/2 cups fresh raspberries, well rinsed, or frozen, thawed
1/3 cup fresh orange juice
Juice of 1/2 lemon
2 tablespoons granulated sugar

Garnish:
1/2 cup raspberries
4 mint leaves

To prepare the mousse, combine all ingredients in the bowl of a food processor and puree until creamy, about 2 minutes. Transfer the mousse to a bowl, cover, and refrigerate.

To prepare the raspberry sauce, combine 1 1/2 cups of raspberries and the remaining ingredients in the bowl of a food processor and puree until smooth. Strain the raspberry sauce through a fine strainer (rubbing with a rubber spatula to work through the mesh) into a small bowl. Mix in the remaining 1 cup of whole raspberries, cover, and refrigerate for about 15 minutes.

Spoon a 1-inch deep layer of mousse into long, narrow parfait glasses or small glass dessert bowls, spreading out evenly. Top with a layer of raspberry sauce. Repeat, ending with a layer of mousse. Chill for at least 20 minutes. Garnish with some whole raspberries and a mint leaf.

Per serving: calories - 133, protein - 8 gm, fat - 2 gm, cholesterol - 0mg


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Stuffed Pasta Shells

Makes 6 servings

1 onion, finely chopped
2 garlic cloves, minced
two 28- to 32-ounce cans chopped tomatoes, do not drain
1 tablespoon balsamic vinegar
1 tablespoon sugar
12-ounce box jumbo pasta shells
1 package lite silken tofu
3 scallions, finely chopped
2 egg whites
1/4 cup finely chopped fresh parsley leaves
15-ounce container nonfat ricotta
3/4 cup grated part-skim mozzarella

In a 12-inch skillet cook onion and garlic with cooking spray over moderate heat until softened. Add tomatoes with juice and cook over moderate heat, stirring occasionally, 40 minutes, or until thickened. Stir in vinegar, sugar, and salt and pepper to taste. Remove skillet from heat and cool sauce. Tomato sauce may be made 1 day ahead and chilled, covered.

In boiling water cook pasta until al dente and drain.

Preheat oven to 350°F.

In a food processor blend tofu, scallions, egg, parsley, ricotta, and 1/2 cup mozzarella until smooth. Spread about 1 cup tomato sauce in a baking dish. Fill each pasta shell with about 1 tablespoon cheese mixture and arrange shells in one layer, cheese sides up, over sauce. Pour remaining tomato sauce over shells and sprinkle with remaining 1/4 cup mozzarella. Bake shells in middle of oven 30 minutes, or until sauce is bubbling and cheese is melted.


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Strawberry Tofu "Ice Cream"

Makes 2 servings

1 package lite silken tofu
1.5 - 2 cups sliced frozen strawberries
4 Tbs maple syrup

Blend everything in a food processor until very smooth and creamy. Serve immediately.


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Tofu Scramble

Makes 2 servings

1 large potato, baked and cubed (left overs are perfect for this)
1 package lite silken tofu, crumbled
1/2 C Onion, chopped
1/4 C red bell pepper, chopped
1 C mushrooms, sliced
Pinch turmeric
3 Tbsp salsa
salt and pepper to taste

Saute scallions, mushrooms and red pepper using cooking spray. Add the cubed baked potato and cook a few minutes longer. Add the crumbled tofu, turmeric, salt and pepper and cook until heated through. Add the salsa.


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Creamy Tomato Soup

Makes 4 servings

1 medium onion, diced
1 cup skim milk
1 10.5-ounce package firm lite silken tofu
1 large tomato, diced
1/2 teaspoon salt
1/2 teaspoon chopped garlic
1 teaspoon fresh basil, chopped
1/2 teaspoon pepper

Sauté onion in sauce pan with cooking spray for 3 minutes or until transparent. Add tomato and garlic, continuing to sauté for 2-3 minutes. Add basil, salt and pepper. Blend in milk. Cook, stirring constantly, for one minute. Remove from heat and cool briefly. Add in tofu. Transfer to a food processor and purée until smooth.


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