Guest guest Posted June 27, 1999 Report Share Posted June 27, 1999 These 5 recipes are from Deborah Madison's Inspired Vegetarian column in the May 1999 issue of Cooking Light: Marinated Tofu With Sticky Rice And Asparagus Parmesan-Herb Crusted Tofu Sandwich Soupy Noodles With Silken Tofu And Bok Choy Stir-Fry Broth Tofu-Mushroom Burgers Tofu In Spicy Red Coconut Sauce Tofu, Mushrooms, And Bell Peppers In Sweet-And-Sour Sauce * Exported from MasterCook * Marinated Tofu With Sticky Rice And Asparagus Recipe By :Cooking Light Magazine, May 1999, page Serving Size : 4 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Main Dishes, Vegetarian Rice Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 packages firm tofu -- drained (16-ounce) 1/2 cup hoisin sauce 1/4 cup sake -- (rice wine) 3 tablespoons low-sodium soy sauce 3 tablespoons tomato paste 2 tablespoons water 2 teaspoons brown sugar 3 garlic cloves -- minced 1 tablespoon roasted peanut or vegetable oil -- divided 1 pound asparagus spears 3 cups hot cooked sticky rice This could become a favorite midweek supper; it's so easy to make. Broccoli spears work just as well as asparagus; they balance the meal and give it a needed spot of color. If you can't find Japanese or Chinese sticky rice--these rices absorb less water as they cook and have a slightly sweet taste--any rice will do. Cut each block of tofu crosswise into 6 slices. Arrange tofu slices in a single layer in a large nonstick skillet; cook over medium-high heat 5 minutes on each side or until lightly browned. Arrange tofu slices in a single layer in a shallow dish. Combine hoisin sauce and next 6 ingredients (hoisin sauce through garlic), and stir with a whisk. Reserve 1/2 cup hoisin mixture, and pour remaining hoisin mixture over tofu, turning tofu to coat. Let stand 30 minutes. Heat 1 1/2 teaspoons oil over medium-high heat in skillet; add half of tofu and marinade. Cook 2 minutes on each side or until browned. Repeat procedure with 1 1/2 teaspoons oil and remaining tofu. Snap off tough ends of asparagus. Steam asparagus, covered, 5 minutes. Place 6 asparagus spears and 3/4 cup rice on each of 4 plates; arrange 3 tofu slices and 2 tablespoons reserved hoisin mixture on each plate. Yield: 4 servings. CALORIES 480 (29% from fat); FAT 15.7g; PROTEIN 25g; CARB 64g; FIBER 6.2g; CHOL 1mg; IRON 15.1mg; SODIUM 907mg; CALC 290mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu, Mushrooms, And Bell Peppers In Sweet-And-Sour Sauce Recipe By :Cooking Light Magazine, May 1999, page 151 Serving Size : 6 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Main Dishes, Vegetarian Rice Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **SAUCE** 3/4 cup dry white wine 1/3 cup water 2 tablespoons Dijon mustard 2 tablespoons Worcestershire sauce 2 tablespoons molasses 1 tablespoon low-sodium soy sauce 1 garlic clove -- crushed **REMAINING INGREDIENTS** 3 cups broccoli florets 4 teaspoons roasted peanut or vegetable oil -- divided 2 cups diced onion 1 1/2 cups coarsely chopped red bell pepper 2/3 cup coarsely chopped yellow bell pepper 2 cups quartered button mushrooms 1 cup quartered shiitake mushroom caps 1/4 teaspoon freshly ground black pepper 1 package reduced-fat firm tofu -- (12.3-ounce), -- drained and cut -- into cubes 3 cups hot cooked long-grain brown rice 1/4 cup chopped fresh cilantro Serve this stew with its dark juices and freshly steamed broccoli over brown rice, soba, or udon noodles. If broccoli isn't your favorite, steam snow peas or asparagus in its place; it's the contrast of rather dark mushrooms to the bring color and tender-crisp texture of the vegetable mixtures that you're looking for here. To prepare sauce, combine first 7 ingredients in a bowl. Steam broccoli, covered, 5 minutes or until crisp-tender; keep warm. Heat 3 teaspoons oil in a Dutch oven over high heat. Add onion and bell peppers. Cook 8 minutes; stir occasionally. Add 1 teaspoon oil, mushrooms, and black pepper; cook 2 minutes or until lightly browned. Stir in sauce; reduce heat to medium-low. Place tofu over vegetables. Cover; cook 15 minutes. Stir in broccoli. Serve with rice; sprinkle with cilantro. Yield: 6 servings (serving size: 1 cup vegetables and 1/2 cup rice). CALORIES 252(16% from fat); FAT 4.6g; PROTEIN 9.9g; CARB 44.1g; FIBER 4.4g. CHOL 0mg; IRON 3.7mg; SODIUM 359mg; CALC 98mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Soupy Noodles With Silken Tofu And Bok Choy Recipe By :Cooking Light Magazine, May 1999, page 153 Serving Size : 8 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Main Dishes, Vegetarian Pasta, Couscous, Etc. Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon dark sesame oil -- divided 1 package firm tofu -- drained and cut -- into 1/2 " cubes -- (12.3-ounce) 6 cups chopped bok choy 1 tablespoon minced peeled fresh ginger 2 garlic cloves -- chopped 2 1/2 cups hot cooked Chinese-style noodles 1 tablespoon low-sodium soy sauce 1/2 teaspoon salt 1/2 cup chopped fresh cilantro 1/4 teaspoon chili oil -- optional **STIR-FRY BROTH** 6 cups water 1 cup sliced onion 1 cup chopped green onions 1 cup sliced cilantro stems about 1 bunch 1/2 cup thinly sliced carrot 2 tablespoons low-sodium soy sauce 12 dried shiitake mushrooms 3 slices peeled fresh ginger -- (1/2-inch) 2 garlic cloves -- unpeeled The broth can be made a day ahead. Bring Stir-Fry Broth to a simmer in a large saucepan (do not boil). Remove mushrooms with a slotted spoon; set aside. Keep broth warm. Heat 2 teaspoons sesame oil in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until lightly browned. Remove from pan. Heat 1 teaspoon sesame oil in pan. Add bok choy, ginger, and garlic; stir-fry 1 minute. Add 1/2 cup broth and mushrooms; cook 1 minute. Stir in noodles, soy sauce, and salt. Divide vegetable mixture evenly among 8 bowls; top with tofu and remaining broth. Sprinkle with cilantro. Drizzle with chili oil, if desired. Yield: 8 servings (serving size: 1 cup). CALORIES 254 (28% from fat); FAT 8g; PROTEIN i3.lg; CARB 36.7g; FIBER 4.2g; CHOL 0mg; IRON 7.8mg; SODIUM 737mg; CALC 218mg Stir-Fry Broth: 6 cups water 1 cup sliced onion 1 cup chopped green onions 1 cup sliced cilantro stems 1/2 cup thinly sliced carrot 2 tablespoons low-sodium soy sauce 12 dried shiitake mushrooms 3 (1/2-inch) slices peeled fresh ginger 2 garlic cloves, unpeeled Combine all ingredients in a large saucepan. Bring broth to a boil; reduce heat, and simmer until reduced to 5 cups (about 30 minutes). Strain broth through a sieve into a large bowl. Reserve 4 cups broth; set mushrooms aside, discarding remaining solids. Thinly slice mushrooms; return to broth. Yield: 4 servings (serving size: 1 cup). CALORIES 36(3% from fat); FAT 0.1 g; PROTEIN 1.4g; CARB 8.8g; FIBER 1.2g; CHOL 0mg; IRON 0.3mg; SODIUM 243mg; CALC 2mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Stir-Fry Broth Recipe By :Cooking Light Magazine, May 1999, page 153 Serving Size : 8 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Soups And Stews Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 6 cups water 1 cup sliced onion 1 cup chopped green onions 1 cup sliced cilantro stems about 1 bunch 1/2 cup thinly sliced carrot 2 tablespoons low-sodium soy sauce 12 dried shiitake mushrooms 3 slices peeled fresh ginger -- (1/2-inch) 2 garlic cloves -- unpeeled The broth can be made a day ahead. Combine all ingredients in a large saucepan. Bring broth to a boil; reduce heat, and simmer until reduced to 5 cups (about 30 minutes). Strain broth through a sieve into a large bowl. Reserve 4 cups broth; set mushrooms aside, discarding remaining solids. Thinly slice mushrooms; return to broth. Yield: 4 servings (serving size: 1 cup). CALORIES 36(3% from fat); FAT 0.1 g; PROTEIN 1.4g; CARB 8.8g; FIBER 1.2g; CHOL 0mg; IRON 0.3mg; SODIUM 243mg; CALC 2mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu-Mushroom Burgers Recipe By :Cooking Light Magazine, May 1999, page 153 Serving Size : 1 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Sandwiches Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 package firm tofu -- (12.3 oz), cut in -- half -- lengthwise 1 teaspoon olive oil 1 1/2 cups diced onion 2 teaspoons dried marjoram 1/2 teaspoon dried thyme 2 1/2 cups finely chopped mushrooms 2 teaspoons Worcestershire sauce 1 tablespoon low-sodium soy sauce 2 large garlic cloves -- minced 1 1/2 cups fresh breadcrumbs -- (about 3 slices) 1/4 cup dry-roasted cashews -- finely ground 1 1/2 teaspoons Dijon mustard 1/4 teaspoon freshly ground black pepper 1 large egg -- lightly beaten Cooking spray 6 Kaiser rolls -- (3-ounce) Place tofu on several layers of paper towels; cover with additional towels. Let stand 1 hour; press occasionally. Place in a bowl; mash with a potato masher. Heat oil in a large nonstick skillet over medium-high heat. Add onion, marjoram, and thyme; saut‚ 5 minutes. Add mushrooms; saut‚ 8 minutes. Add Worcestershire sauce, soy sauce, and garlic; saut‚ 1 minute. Remove from heat; spoon into a bowl. Stir in tofu, breadcrumbs, nuts, Dijon, pepper, and egg. Divide into 6 equal portions; shape each into a 3/4-inch-thick patty. Place pan coated with cooking spray over medium-high heat until hot. Add patties; cook 3 minutes. Carefully turn patties over; cook 3 minutes or until browned. Serve on rolls. Yield: 6 servings. CALORIES 401 (27% from fat); FAT l2.2g; PROTEIN l6.2g; CARB 6lg. FIBER 4.9g. CHOL 37mg. IRON 7.5mg; SODIUM 725mg; CALC 218mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Parmesan-Herb Crusted Tofu Sandwich Recipe By :Cooking Light Magazine, May 1999, page 156 Serving Size : 4 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Main Dishes, Vegetarian Sandwiches Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- **TOFU** 1 package firm tofu -- drained (14-ounce) 1 cup bread crumbs 1/4 cup grated fresh Parmesan cheese -- (1 ounce) 1 teaspoon dried marjoram 1/2 teaspoon dried savory 1/4 teaspoon dried thyme 1/4 teaspoon black pepper -- divided 1/4 cup fat-free milk 1/4 teaspoon salt 2 large egg whites -- lightly beaten 1/4 cup all-purpose flour Cooking spray **REMAINING INGREDIENTS** 3 tablespoons light mayonnaise 1 tablespoon chopped fresh chives 1 teaspoon low-sodium soy sauce 1 small garlic clove -- minced 4 sesame buns -- (2-ounce) 4 romaine lettuce leaves 12 slices plum tomato The secret to this dish is to slice the tofu very thin, then bread it thickly. Water-packed firm tofu works best here; the silken tofu is just too delicate, unless you're immensely careful. To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature. Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/4 teaspoon pepper. Combine 1/4 teaspoon pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with cooking spray over medium heat until hot. Add tofu; saute‚ 3 minutes on each side. Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 tablespoon mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce 1leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately. Yield: 4 servings. CALORIES 459 (28% from fat); FAT 14.4g; PROTEIN 22.6g; CARB 60.7g; FIBER 4.4g; CHOL 9mg; IRON 9.8mg; SODIUM 905mg; CALC 366mg - - - - - - - - - - - - - - - - - - - * Exported from MasterCook * Tofu In Spicy Red Coconut Sauce Recipe By :Cooking Light Magazine, May 1999, page 156 Serving Size : 4 Preparation Time :0:00 Categories : Inspired Vegetarian--Madison Main Dishes, Vegetarian Rice Soyfoods Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 2 teaspoons roasted peanut or vegetable oil 1 1/4 cups sliced green onions 1 tablespoon minced peeled fresh ginger 2 large garlic cloves -- minced 2 tablespoons mushroom-flavored OR plain low-sodium soy sauce 1 tablespoon red curry paste 1/2 teaspoon salt 1 can light coconut milk -- (14-ounce) 1 package reduced-fat firm tofu -- drained and cut -- into 1-inch -- cubes(12.3-ounce) 2 tablespoons chopped fresh basil 2 cups hot cooked jasmine or basmati rice Heat oil in a large nonstick skillet over medium-high heat. Add green onions, ginger, and garlic; stir-fry 1 minute. Stir in soy sauce, curry paste, salt, milk, and tofu; bring to a simmer. Reduce heat to medium; cook 2 minutes. Stir in basil; serve over rice. Yield: 4 servings (serving size: 3/4 cup tofu mixture and 1/2 cup rice). CALORIES 258 (30% from fat); FAT 8.5g; PROTEIN 10.1g; CARB 345g; FIBER l.8g; CHOL 0mg; IRON 3.1mg; SODIUM 727mg; CALC 81mg - - - - - - - - - - - - - - - - - - - schuller Quote Link to comment Share on other sites More sharing options...
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