tofu

  • Dark Chocolate Raspberry Tofu Mousse

    Ingredients:
    1/2 cup honey
    1/2 cup unsweetened dark cocoa powder
    1 teaspoon vanilla extract
    2 cups fresh raspberries
    2 (12.3-ounc) packages silken tofu, drained
    4 ounces quality dark chocolate, broken into pieces
    Additional berries and mint leaves for garnish
     

    Directions:

    1. Place honey, unsweetened cocoa powder, vanilla, 1/2 cup gently washed raspberries, and tofu in a blender or food processor, and combine until smooth.

    2. Melt chocolate over low heat in a double boiler or saucepan, and stir until smooth. Gently fold melted chocolate into tofu mexture.

    3. Divide remaining raspberries and place in the bottom of each of 6 glasses or serving bowls; top with mousse. Cover and chill for 1 hour or more. If desired, top with more raspberries and garnish with mint leaves.
     

    Nutritional analysis: 300 calories; 12 g fat; 6 g saturated far; 0 mg cholesterol; 9 g protein; 44 g carbohydrates; 7 g fiber; 13 mg sodium

  • Tofu and Chive Dumplings

    8 ounces firm tofu
    2 tablespoons chives, chopped
    1/4 cup low-sodium soy sauce
    1/2 cup water chestnuts, chopped
    2 cups spinach, chopped and packed
    1 teaspoon ginger, minced
    2 teaspoons dark sesame oil
    Gyoza or wanton wrappers
    Cornstarch
    Water

    1. In a bowl, combine tofu, chives, soy sauce, water chestnuts, spinach, minced ginger, and dark sesame oil.

    2. Seal mixture in gyoza or wonton wrappers, pinching edges shut with a cornstarch-water blend.

    3. Steam or pan-fry in a wok or skillet. Serve with soy sauce for dipping.

  • Pineapple-Tofu Fried Rice

    1 package firm tofu, drained and cubed
    1 tablespoon soy sauce
    2 tablespoons cooking sherry
    2 cloves minced garlic
    1 tablespoon minced ginger root
    2 tablespoons extra-virgin olive oil
    1/3 cup pineapple juice
    1 cup finely diced carrots
    1 cup frozen peas
    1/2 teaspoon salt
    3 cups brown rice, cooked
    1 cup bite-sized chunks fresh pineapple

    1. Place tofu in a large bowl. Combine soy sauce and cooking sherry and pour over tofu. Marinate for 1 hour.
    2. Sauté garlic and gingerroot in olive oil for 1 to 2 minutes over medium heat. Add pineapple juice, carrots, peas, and salt, and sauté until vegetables are tender.
    3. Add brown rice, tofu (and the tofu marinade), and pineapple chunks to skillet and cook until rice and tofu are heated through.

    nutrition info per serving (4): 399 calories; 13 g fat; 2 g saturated fat; 0 mg cholesterol; 17 g protein; 55 g carbohydrates; 5 g fiber; 315 mg sodium

  • Dill Tofu Dip

    12-ounce block soft tofu, drained and patted dry
    1/4 cup fresh lemon juice
    3 tablespoons finely minced yellow onion
    2 cloves garlic, minced
    2 tablespoons chopped fresh dill
    2 tablespoons mellow white miso
    2 tablespoons water
    1 tablespoon balsamic vinegar
    1/2 teaspoon sea salt
    Freshly ground black pepper to taste

    1. Place all the ingredients into a blender, and blend well.
    2. Refrigerate for 2 hours, and serve with carrot and celery sticks, as well as colorful bell peppers and radishes.

    nutrition info per serving: 47 calories; 2.1 g fat; .3 g saturated fat; 0 mg cholesterol; 3.9 g protein; 3.7 g carbohydrates; 0.2 g fiber; 227.9 mg sodium

  • Pesto Tofu Rice Noodles

    1 14 oz package firm tofu, rinsed and drained
    2 tablespoons extra virgin olive oil
    1 cup packed fresh spinach leaves
    1/4 cup chopped walnuts
    2 garlic cloves
    1/4 teaspoon pepper
    2 tablespoons fresh lemon juice
    2 tablespoons reduced-fat Parmesan cheese
    1 9 oz package wide, flat rice noodles

    1. Pat tofu block dry, cut into bite-sized pieces, and arrange on a greased baking pan. Broil 10 minutes each side.
    2. Combine next 7 ingredients in a food processor, pulsing to desired pesto texture.
    3. In a medium saucepan, prepare noodles according to package directions; drain, but leave noodles and a little liquid in the pan. Add tofu and pesto to noodles and serve.

    nutrition info per serving (4): 325 calories; 21 g fat; 3 g saturated fat; 2 mg cholesterol; 18 g protein; 21 g carbohydrates; 4 g fiber; 69 mg sodium