Skewers with garlic-marinated red sweet pepper, zucchini, tofu, carrot, red onion, mushroom and cherry tomato char-grill in 10 minutes or less. -LIFESTYLE MEDIA GROUP/Distributed by Universal Press Syndicate
CUTTING BACK on fat-rich dairy products and meats? Why not try tofu? It's a good source of high-quality vegetable protein and other valuable nutrients. But what can you do with something so bland and clammy? The same question could apply to raw meat, but in any case, the answer is "Lots!"
In most areas tofu is available in supermarkets and natural food stores in a choice of textures and styles. Mince or mash soft or
medium-firm tofu and mix it up with seasonings, herbs, garlic,
vegetables or grains; then simmer or bake it into a savoury casserole or satisfying stew.
Slice or cube firm or extra-firm tofu, which holds its shape well. Then marinate it to add flavour and colour, and grill, broil, sauté
or stir-fry it. Or julienne firm tofu for salads or sushi.
Silken tofu has a perfectly smooth consistency like that of firm yoghurt. For a creamy texture, blend it into salad dressings, desserts, sauces, dips or soups. Scramble it, with or without eggs.
If you're fortunate enough to find freshly made, locally produced tofu, try it plain and uncooked, in salads or sandwiches, and as an accompaniment for other foods.
SUCCESS TIPS:
Fresh tofu is as perishable as raw meat or poultry and must be refrigerated. Tofu sold in sealed aseptic cartons doesn't require refrigeration until opened but should be used before its expiration date.
Fresh tofu sold by the piece will keep for up to a week in the refrigerator if submerged in a covered container of water and the water changed every other day. Tofu packaged in plastic tubs (not aseptic cartons) will keep for about a week and, once opened, needs to have the water changed every other day. Use before the expiration date.
Silken tofu does not need to be
covered with water.
Grilled Tofu-Vegetable Skewers
For 8 servings of these appetising char-grilled skewers you'll need 16 medium-size metal or wooden skewers or 8 long ones. Pre-soak wooden skewers for an hour before using them to reduce charring.
9 tbs. olive oil
9 tbs. red wine vinegar
3/4 tsp. coarse salt
1 1/2 cups lightly packed parsley
leaves, minced
6 cloves garlic, minced
1 lb. firm tofu
2 medium carrots
1 large or 2 medium red sweet peppers
4 zucchini
16 medium mushrooms
1 large red onion
16 cherry tomatoes
Steamed brown rice (optional)
METHOD
1. In a large mixing bowl, whisk together olive oil, vinegar and salt. Add parsley and garlic.
2. Cut tofu into 1 1/2-inch cubes. Place in a small bowl and drizzle with 3 tablespoons of olive oil mixture, refrigerating the remainder. Marinate cubes in refrigerator for 1 hour; drain, discarding marinade from tofu. Refrigerate tofu.
3. Meanwhile, prepare a hot charcoal fire for direct-heat grilling. Place a pot with 2 quarts of water on the stove to boil. Scrub carrots well; cut each carrot into 1-inch chunks. Blanch carrots in boiling water just until they can be pierced easily with a sharp knife (2 to 3 minutes). Immediately remove from boiling water; place in ice water to stop cooking and set colour. Drain well; set aside.
4. Cut bell pepper into 16 pieces about 1 1/2 inches square. Cut each zucchini into 4 pieces about 1 1/2 inches long. Brush mushrooms to clean them; trim stems. Cut onion into 16 chunks, each about 1 1/2 inches square. Stem tomatoes but leave them whole.
5. Place prepared vegetables into reserved marinade, cover, and refrigerate until shortly before grilling.
6. When coals are nearly ready, drain vegetables, reserving marinade. Thread tofu and vegetables, alternating varieties, onto skewers; baste with reserved marinade. Place skewers over hot charcoal; grill 4 minutes, turn, and cook 4 minutes more. Serve hot.
Serves 8.
Baked Eggplant-Tofu 'Lasagne"
This colourful dish contains no pasta, but its taste and texture might remind you of lasagne. Hearty enough for a main course, it can double as an accompaniment for grilled meats or poultry.
2 medium eggplants, stems removed
2 tsp. olive oil, plus oil for coating pan
1 cup mashed firm tofu
1/2 cup plus 2 tbs. grated
Parmesan cheese
1/4 cup chopped parsley
1/2 cup whole wheat bread crumbs
1 cup thinly sliced onion
1 tsp. minced garlic
1 tsp. minced fresh basil
1/2 cup thinly sliced green sweet pepper
1 cup sliced mushrooms
1 cup grated low-fat mozzarella cheese
1 1/2 cups thick tomato sauce
METHOD
1. Preheat broiler. Cut eggplants into slices about 1/2 inch thick. Lay on ungreased baking sheet and lightly brush with half of the oil. Broil until lightly browned (1 to 2 minutes). Turn slices over, brush with remaining oil, and broil until lightly browned. Set aside.
2. Preheat oven to 375 degrees. In a large bowl, combine tofu, the 1/2 cup Parmesan and parsley; set aside. Lightly oil 9-by-12-inch baking dish and sprinkle with bread crumbs. Arrange sliced eggplant over crumbs.
3. Spoon tofu mixture over eggplant, then top with sliced onion, garlic, basil, bell pepper and mushrooms. Sprinkle with any remaining bread crumbs and the mozzarella. Top with tomato sauce and the remaining 2 tablespoons Parmesan.
4. Bake until bubbly and well-browned (about 45 to 55 minutes). Let stand 5 minutes before serving.
Serves 6 to 8.
Tofu-Soy Mayonnaise
1 10-12 oz. cube tofu
2/3 cup powdered soy milk
1 small onion
1/4 tsp. garlic powder
2/3 tsp. chicken-style seasoning
1 tsp. dill weed
Juice of 1 lemon/lime
METHOD
Blend ingredients in a blender for 1 minute. If it's too runny, add another tablespoon of powdered soy milk.
Tofu Cheesecake
4 oz. whole-wheat honey
graham crackers
3 tbs. olive oil
1 cup pineapple juice
2 tbs. gelatine
1 lb. soft tofu
5 tbs. honey
6 tbs. lemon juice (or 3 tbs. lime juice)
1 tbs. grated lemon peel
(or 1/2 tbs. lime peel)
1 teaspoon candied ginger, minced
METHOD
1. Preheat oven to 350 degree F. Lightly grease a 9-inch pie pan plate.
2. Crumble the graham crackers, add olive oil and work to a fine crumb. Press the cracker mixture into the bottom of the pie plate until the surface is smooth and even.
3. Bake for 10 minutes. Cool.
4. Heat pineapple juice to a near boil. Gradually stir in the gelatine and simmer until dissolved -- about 5 minutes. Cool for at least 10 minutes.
5. In a blender or food processor, combine all the other ingredients with pineapple juice mixture and blend for a minute. Pour into the baked crust. Refrigerate 3 to 4 hours.
Coconut Tofu Pie
1 regular or graham cracker crust
Filling:
1 lb. firm tofu, cut up and drained
1 1/2 tbs. vegetable oil
1/3 cup plus 2 tbs. honey
1 1/2 tsp. cornstarch
1 tsp. vanilla extract
1 1/4 cups drained crushed pineapple
3/4 cup shredded unsweetened coconut
METHOD
Blend all filling ingredients well. Bake in prepared crust at 350 degree F for 20 to 30 minutes. Let cool to set.
