Tofu Cookbook
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Transcript of Tofu Cookbook
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8/8/2019 Tofu Cookbook
1/23
d e l i c i s l i v i n g . c m1
D e l i c i o u s L i v i n g
Delicious Living Inspired Tofu Cookbooksponsored by
Sponsored by
cookbook
tfuInspIredInspIred
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ContentsBreakfast
3 Tou Breakast Burrito
3 Strawberry Sunrise Shake
Appetizers & Sides
4 Asian Tou in Butter Lettuce Wraps
4 Tou Stued Peppers
5 Pan-Fried Tou with Mango-Ginger Salsa
5 Roasted Jicama Sticks with Tou-Basil Dip
6 Pumpkin Seed Spread
Soups & Salads
7 Roasted Squash, Tou, and Spinach Salad
7 Seaood and Tou Soup
8 Rosemary and Orange Tou Salad
8 Italian Bread Salad with Tou
9 Arame Salad with Seared Tou and Red Peppers
9 Zen Stew
2
Entres
10 Broiled Tou with Cilantro-Ginger Sauce
10 Indian-Seasoned Tou with Tomatoes
11 Grape Lea-Wrapped Tou with Green Tea
11 Basil-Coconut Curry with Tou
12 Roasted Red Pepper and Pomegranate Sauce
over Pan-Seared Tou
12 Grilled Ratatouille with Tou
13 Stir-Fried Udon with Flavored Tou
13 Stir-Fried Tou with Snap Peas and Cashews
Desserts
14 Chocolate Nut-Butter Candy Cups
14 Luscious Lemony Tou Cream Frosting
15 Yellow Cake with Chocolate Tou Ganache
15 Cocoa Nib Mousse
16 Maple Cheesecake with Pecan Pralines
17 Special Tofu Recipes
from our Sponsor
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**Tofu Breakfast BurritoServes 6 / This dish maes a hearty Snday breaast. Anyvegetables can be sbstitted r the nes listed. I y dnt have
letver baed ptates, se resh ptates and sat 10 mintes.
12 medium onion, chopped
2 cloves garlic, minced
12 red bell pepper, chopped
12 green bell pepper, chopped
1 teaspoon ground cumin 12 teaspoon ground coriander
1 pound rm tou, crumbled
1 teaspoon ground turmeric
1 tablespoon low-sodium tamari or shoyu
2-3 small baked potatoes, cubed
14 cup chopped resh cilantro
6 whole-wheat tortillas
Homemade or bottled salsa, or garnish
1. Heat il in a 10-inch sillet ver medim heat.
Add nins and garlic and sat. Add peppers,
cmin, and criander and cntine sating ntil
vegetables are st.
2. Crmble t int sillet with vegetables and stir.
Sprinle in trmeric and mix. Add chpped ptates,
tamari, and cilantr and stir.
3. T assemble brrits: Place 13 cp the lling mixtre
in a whle-wheat trtilla, rll p, and tp with salsa.
Serve warm.
PER SERVING: 292 cal, 26% at cal, 8g at, 1g sat at, 0mg chl,
15g prtein, 37g carb, 5g ber, 298mg sdim
BreakfastStrawberry Sunrise Shake
Serves 2 / Breaast desnt get any easier than this. Encrage
ids t mae their wn shaesa great way t intrdce them tbasic cing sills (and t).
1 box silken tou, drained
1 cup resh strawberries, hulled
12 cup orange juice
1 tablespoon honey or rice syrup
2 tablespoons resh lemon or lime juice
1 cup ice cubes
1. Pre all ingredients in a blender ntil creamy smth.
PER SERVING: 183 cal, 24% at cal, 5g at, 1g sat at, 0mg chl,
9g prtein, 27g carb, 2g ber, 11mg sdim
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**
Tofu Stuffed Peppers
Serves 8 / The textre the t will be mre crmbly and
meat-lie i y reeze it rst, then thaw. Drain thawed twellpressing the t between paper twels will release extra
mistres that the favrs in the sace are nt dilted.
34 pound tou, rozen, thawed, and crumbled
4 large green bell peppers
2 tablespoons olive oil
1 large onion, diced
3 cloves garlic, chopped or minced
2 Roma tomatoes, diced
12 pound mushrooms, washed and sliced
34 teaspoon salt, to taste
1 teaspoon resh oregano, minced2 teaspoons resh marjoram, minced
1 tablespoon low-sodium soy sauce
1 14-ounce can stewed tomatoes
1 cup cooked long-grain rice
1 Roma tomato, quartered
12 cup water
Freshly ground black pepper
Sour cream or garnish
1. When rzen t has thawed cmpletely, drain as
described abve.
2. With small paring nie, ct t tp each green pepper
and scp t seeds and inner membrane. Set aside.
3. In 8-qart Dtch ven r small stcpt, heat il and
sat t, nin, and garlic abt 45 mintes. Add diced
tmates, mshrms, salt, regan, and marjram.
Sat r anther 35 mintes. Add sy sace, stewed
tmates, and rice. Mix and remve rm heat.
4. Fill each bell pepper with t mixtre, pshing dwn
gently with a spn t add mre stng. Wedge a
tmat qarter int tp cavity each pepper. Place
peppers in stcpt, leaving remaining tmat-rice
mixtre arnd peppers. Add water and grnd blac
pepper; cver. Simmer n medim heat r 2025
mintes, ntil peppers are r-tender bt nt mshy.
5. T serve, spn extra sace ver peppers, and garnish
with a dllp sr cream. Halve and serve.
PER SERVING: 158 cal, 35% at cal, 7g at, 1g sat at, 0mg chl,
8g prtein, 19g carb, 3g ber, 354mg sdim
Appetizers& Sides
Asian Tofu in Butter Lettuce Wraps
Serves 8 / This wld wr eqally well with grnd trey r bee.
This can be served at the table with each persn having his r her
wn plate lettce, separate bwls scallin, cilantr, lime
slices, and peants, and the t ept warm in a centered serving
disha please-yrsel apprach.
2 teaspoons olive oil4 carrots, peeled and diced small
4 celery stalks, diced small
1 onion, diced small
1 jalapeo pepper, minced
2 cloves garlic, minced
1 pound Asian- or Thai-spiced tou, drained,
dried, and crumbled
Low-sodium tamari, to taste
2 tablespoons Thai red chili paste
1 cup chopped scallions
1 bunch resh cilantro, nely chopped
Juice and zest o 1 lime
12 cup dry-roasted peanuts, chopped
1-2 heads butter lettuce (depending on size),
washed and separated into leaves
1. Heat live il in a large sat pan and add carrts,
celery, nin, jalape, and garlic. Let c r 45
mintes. Add t and seasn with tamari and Thai chili
paste. Stir and c r anther 5 mintes.
2. Trn heat and add chpped scallins, cilantr, lime
jice and zest, and peants. Scp 23 tablespns t
mixtre nt each btter lettce lea, wrap, and eat.
PER SERVING: 167 cal, 51% at cal, 10g at, 1g sat at, 1mg chl,
9g prtein, 12g carb, 3g ber, 221mg sdim
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**
Pan-Fried Tofuwith Mango-Ginger Salsa
Serves 8 / This is a great dish r intrdcing t t meat lvers.
M A N G o - G IN G E R S A L S A
1 large mango, peeled and diced into14-inch cubes
1 small red onion, minced (about 1 cup)
1 tablespoon lemon juice
2 teaspoons minced resh ginger
2 teaspoons olive oil
14 cup chopped resh basil leaves
T o Fu
2 packages prebaked tou, any favor3 tablespoons canola oil, divided
2 cloves garlic, minced
1 green onion, minced, or garnish
1. In a medim bwl, mix tgether salsa ingredients. Cver
and rerigerate. Ct t int 8 thin, rectanglar pieces.
2. Heat 112 tablespns il in a nnstic cing pan ver
medim-high heat and swirl t cat. Add garlic and
sat ntil ragrant, abt 30 secnds.
3. Line bttm pan with t pieces. Pan-ry ntil glden
brwn. Add remaining 112 tablespns il, trn, and
pan-ry ther side, abt 3 mintes each side.
4. Place t n a serving plate. Tp with Mang-Ginger
Salsa and garnish with minced green nin.
PER SERVING: 168 cal, 60% at cal, 11g at, 2g sat at, 0mg chl,
9g prtein, 8g carb, 2g ber, 280mg sdim
Roasted Jicama Sticks
with Tofu-Basil Dip
Serves 4 / Slices rasted jicama, a crnchy white rt vegetablesally eaten raw, mae a sblime match r this lscis,
prtein-paced dip.
12 pound jicama, peeled and cut into 14-inch slices
12 cup wine (red or white, depending on the
color desired)
12 cup water
18 teaspoon sea salt
3-5 whole cloves
2 teaspoons olive oil
12 teaspoon reshly ground pink peppercorns
14 teaspoon ne sea salt
T o Fu B A S IL D IP ( M A k E S12 C u P )
1 large clove garlic
1 green onion
6 resh basil leaves
4 ounces medium or sot tou
1 tablespoon olive oil
1 teaspoon umeboshi vinegar
1. Place jicama in a 112-qart pt. Add wine, water, sea
salt, and clves. Cver and c ver high heat ntil
all liqid is gne, abt 15 mintes. Discard clves.
2. Preheat ven t 400. In a bwl large engh t hld
all jicama, mix il, pepper, and salt. Tss jicama int il
mixtre, maing sre all edges are cated. Lay jicama
slices in a single layer n a baing sheet r shallw
rasting pan; place n bttm ven rac. Rast ntil
all edges are well-sealed, trning nce r twice,
abt 15 mintes.
3. Meanwhile, mae T-Basil Dip: Mince garlic, green
nin, and basil in a d prcessr. Add t, il, and
mebshi. Blend well.
4. Serve jicama stics with dip.
PER SERVING: 94 cal, 62% at cal, 7g at, 1g sat at, 0mg chl,
3g prtein, 7g carb, 3g ber, 482mg sdim
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*Pumpkin Seed Spread
Maes 1 cp / This range-scented spread is a estive,
favrl alternative t btter, with zer satrated at.Its antastic n crnbread mns.
1 medium carrot, peeled and cut into12-inch rounds
12 cup raw pumpkin seeds
6 ounces rm silken tou, drained
112 tablespoons honey12 teaspoon sea salt12 teaspoon nely grated orange zest18 teaspoon ground cinnamon
1. Bil r steam carrt ntil very tender. Drain andset aside.
2. Meanwhile, heat a medim sillet ver medim heat.
Add pmpin seeds and tast, stirring r shaing pan
reqently, ntil seeds trn rm green t brwn and
begin t pp. Pr seeds int a d prcessr. Let cl
briefy ntil merely warm. Prcess seeds int a ne
pwder.
3. Add carrt, t, hney, salt, range zest, and
cinnamn t d prcessr. Prcess ntil smth,
abt 2 mintes, scraping sides bwl a ew times.
PER SERVING (1 tablespn): 37 cal, 51% at cal, 2g at, 0g sat at,
0mg chl, 2g prtein, 3g carb, 0g ber, 78mg sdim
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**
Soups& Salads
Roasted Squash, Tofu,
and Spinach Salad
Serves 6 / I y have mre time, adding rasted parsnips
and snfwer seeds enhances this salads textre and variety.
A simple tmat sp balances the meal.
4 cups (two 10-ounce bags) rozen butternutsquash cubes
2 medium red onions, cut into thin wedges
1 16-ounce package extra-rm tou, drained and
cut into 1-inch cubes
4 tablespoons olive oil, divided
2 tablespoons honey
1 small loa (8 ounces) ciabatta, torn into
bite-size pieces
5 cups baby spinach leaves
2 tablespoons resh lemon juice
1 teaspoon Dijon mustard
12 cup crumbled goat cheese, or garnish
1. Preheat ven t 400. Place sqash, nins, and t in
a large rasting pan, drizzle with 2 tablespns live il,
and seasn with salt and pepper. Rast 20 mintes,
trning ccasinally, ntil nins are st. Drizzle with
hney. Scatter with trn ciabatta; retrn t ven r
abt 5 mintes r ntil tasted.
2. Place spinach in a large bwl and tp with rasted
vegetables, t, and ciabatta. Whis tgether remaining
2 tablespns il, lemn jice, and mstard; seasn with
salt and pepper. Drizzle ver salad and tss. Tp with
cheese, i desired. Serve immediately.
PER SERVING: 346 cal, 38% at cal, 15g at, 2g sat at, 0mg chl,
15g prtein, 41g carb, 5g ber, 78mg sdim
Seafood and Tofu Soup
Serves 6/ A light and easy sp. Serve with steamed brccli
and ced rice.
4 ounces raw medium shrimp, peeled
and deveined
2 ounces bay scallops
12 teaspoon cornstarch
14 teaspoon salt
1 tablespoon canola oil
1 teaspoon minced resh ginger
4 cups low-sodium chicken broth
12 cup straw mushrooms
13 cup rozen peas
1 tomato, peeled and diced 12 package (8 ounces) sot tou, drained
and cut into 12-inch cubes
2 teaspoons low-sodium soy sauce
1 teaspoon sesame oil
212 tablespoons cornstarch
3 tablespoons water
1 egg white, beaten
Chopped resh basil, green onions, or cilantro,
or garnish
1. Cmbine shrimp, scallps, 12 teaspn crnstarch,
and salt in a bwl; stir t cat. Let stand r 10 mintes.
2. Place sacepan ver medim heat ntil ht. Add il;
swirl t cat. Add ginger, shrimp, and scallps;
stir-ry r 1 minte. Add chicen brth; bring t a bil.
Add straw mshrms, peas, tmat, t, sy sace,
and sesame il; c r 12 mintes. Disslve 2 12
tablespns crnstarch in 3 tablespns water; add t
pan and c, stirring ntil thicened, abt 10 mintes.
3. Redce heat t lw and slwly drizzle in egg white; c,
stirring cnstantly, ntil egg white sets. Add basil, green
nin, r cilantr as a garnish.
PER SERVING: 139 cal, 40% at cal, 6g at, 1g sat at, 32mg chl,
13g prtein, 8g carb, 1g ber, 242mg sdim
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**Rosemary and Orange Tofu Salad
Serves 4 / T absrbs favr well, which maes it perect r
marinating. In this recipe, slices t are saed in a classicrange-rsemary marinade, then briled. Y can als marinate
and bril the t and serve as a simple main-crse dish.
1 pound low-at, rm tou
14 cup reduced-sodium soy sauce
1 cup orange juice, divided
2 cloves garlic, minced, divided
1 tablespoon chopped resh rosemary
2 teaspoons mirin (Japanese cooking wine)
2 teaspoons tahini
1 tablespoon light miso
2 teaspoons honey 112 teaspoons toasted sesame oil
4 cups mixed salad greens
16 cooked snow peas
12 cup mung bean sprouts
1 stalk celery, sliced
1 carrot, thinly sliced
14 cup sliced red radish
1. Drain t and ct it int 34-inch-thic slabs. Wrap t in
a clean itchen twel. Place a ctting bard n tp the
twel and set a weighted bject sch as a cast irn
sillet n tp. Allw t t drain 3060 mintes.
2. In a shallw baing dish, cmbine the sy sace, 34 cp
range jice, 1 clve garlic, rsemary, and mirin. Stir
well. Ct each slab t in hal lengthwise t rm
strips, then place in baing dish with marinade. Spn
marinade ver strips, cver, and marinate r at least
30 mintes r p t 24 hrs.
3. In a small bwl, whis tgether remaining 14 cp range
jice, garlic, tahini, mis, hney, and sesame il. Set
aside r dressing salad.
4. Preheat briler t high. Place t abt 5 inches rm
heat and bril, trning nce, ntil t has trned glden
brwn and edges strips are beginning t crisp.
5. Meanwhile, tss salad greens with dressing and
arrange n a serving platter alng with snw peas, bean
sprts, celery, carrt, and radish. As sn as t is
ced, place strips n tp salad. Serve immediately.
PER SERVING: 153 cal, 30% at cal, 5g at, 0g sat at, 0mg chl,
13g prtein, 15g carb, 3g ber, 350mg sdim
Italian Bread Salad with Tofu
Serves 4 / Pt this salad tgether in the mrning and let it
marinate ntil lnchtime. use a crsty artisan-style bread, schas live r rsemary; avid st bread, which will trn t msh.
D R E S S IN G
14 cup olive oil
2 tablespoons red wine vinegar
1 tablespoon store-bought pesto
S A L A D
4 cups stale artisan-style bread,
cut into large bite-size pieces
1 cup cherry tomatoes
12 cup pitted kalamata olives4 ounces Italian-favor baked tou, cubed
2 ounces mozzarella cheese or
ricotta salata, cubed
2 thin slices red onion
1 cup resh basil leaves, torn
1. Cmbine all dressing ingredients in a jar and shae well.
2. In a medim bwl r plastic cntainer with lid, mix all
salad ingredients. Pr dressing ver salad and cat the
bread well. Cver and marinate r 24 hrs.
PER SERVING: 381 cal, 64% at cal, 27g at, 5g sat at, 9mg chl,
13g prtein, 21g carb, 2g ber, 669mg sdim
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**Arame Salad with Seared Tofu
and Red Peppers
Serves 46 / Seaweeds atty acids and antixidants have beenlined t lwer ris breast and sin cancer. L r arame,
a threadlie dried seaweed, in bl bins r prepacaged in
Asian-d sectins. I y have them, se bl green tea leaves;
r simply tear pen a teabag and se the cntents.
2 cups rmly packed dried arame (about 34 ounce)
7 ounces rm tou
5 teaspoons low-sodium tamari, divided
12 teaspoon nely chopped green tea leaves
1 tablespoon boiling water
1 tablespoon toasted sesame oil
1 teaspoon honey1 teaspoon nely grated resh ginger
2 tablespoons rice vinegar
2 teaspoons vegetable oil
1 medium red bell pepper, cut into 14-inch strips
3 green onions, thinly sliced (white and tender
green parts)
1 teaspoon toasted sesame seeds
1. Cver arame in cl water. Sa r 15 mintes, then
drain and sqeeze t any excess mistre.
2. Meanwhile, press t between twels t remve
excess mistre, then ct int 12-inch cbes. Tss with
2 teaspns tamari; set aside.
3. Place tea leaves in a small mixing bwl and cver with
1 tablespn biling water. Steep 5 mintes. Whis
remaining 3 teaspns tamari, sesame il, hney, ginger,
and rice vinegar int the tea leaves. Tss with arame.
4. Heat a large sillet ver medim-high heat. Add
vegetable il, then peppers. Sat r 3 mintes. Pr
any excess tamari rm t, then add t t sillet in
a single layer. C witht stirring r 1 minte, then
trn t and c anther minte. Trn t and
peppers nt a plate. Cl t rm temperatre.
5. Mix hal the green nins int the arame. using tngs,
arrange arame n a serving platter, leaving excess liqid
behind. Tp with t and peppers. Garnish with sesame
seeds and remaining green nins.
PER SERVING: 113 cal, 50% at cal, 6g at, 1g sat at, 0mg chl,
6g prtein, 9g carb, 5g ber, 259mg sdim
Zen Stew
Serves 4 / This sp delivers live prbitics thrgh mis, pls
valable minerals rm nri, a dried seaweed. Ramps, r veryyng lees, are ne springs rst green ds; i y cant nd
them, sbstitte green nin r chives. L r spicy nri strips
r sheets in the Asian ds sectin.
2 ounces resh shiitake mushrooms
1 cup water
1 cup low-sodium vegetable broth
12 cup roughly chopped red onion
13 cup thinly sliced carrot
1 cup cooked brown rice
4 ounces sot tou, cut into 12-inch cubes
12 ounce tender ramps or green garlic(or 1 green onion), cut into small slivers
212 ounces baby spinach
13 cup chickpea miso paste
12 cup warm water
1 ounce spicy nori, cut into strips
1. Remve stems rm mshrms and discard. Slice caps.
2. In a sacepan, heat 1 cp water and brth; add
mshrms, nin, carrt, ced rice, and t. Bring
t a lw bil and c r 5 mintes. Remve rm heat.
Add ramps r green garlic and spinach; stir ntil spinach
begins t wilt.
3. Cmbine mis with warm water, stirring t disslve all
lmps. Add t sp and mix. Serve in large sp bwls,
tpped with nri strips.
PER SERVING: 146 cal, 9% at cal, 2g at, 0g sat at, 0mg chl,
7g prtein, 30g carb, 6g ber, 638mg sdim
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**
Entres
Broiled Tofu withCilantro-Ginger Sauce
Serves 4 / A spicy cilantr pest gives briled t a zesty lit.
Try grilling the t, i y preer. Accmpany with bwls simple
mis sp and sba ndles tssed in tasted sesame il r a
ast, healthy meal.
1 14- to 16-ounce package rm tou,
rinsed and drained
2 tablespoons sesame oil1 3-inch segment resh ginger, unpeeled
1 cup resh cilantro leaves
2 teaspoons low-sodium tamari
1 teaspoon toasted sesame oil
1 teaspoon honey
1 clove garlic, minced
18 teaspoon white pepper
2 tablespoons black sesame seeds
1. Preheat briler. Ct t lengthwise int 8 slices and pat
dry between several layers paper twels. Lightly cat
a baing sheet with sesame il. Arrange t in a single
layer and brsh tps with remaining sesame il. Bril
6 inches rm heat ntil glden brwn, 810 mintes.
Trn and bril ther side ntil glden, 68 mintes.
2. While t is briling, grate ginger nt a small plate.
Sqeeze plp int a d prcessr t extract jice;
discard plp. Add cilantr, tamari, tasted sesame il,
hney, garlic, and white pepper. Prcess r 1 minte,
ntil smth.
3. Transer t with a sltted spatla t a platter and tp
each slice with cilantr-ginger sace. Sprinle with blac
sesame seeds and serve immediately.
PER SERVING: 169 cal, 67% at cal, 13g at, 1g sat at, 0mg chl,
8g prtein, 7g carb, 1g ber, 139mg sdim
Indian-Seasoned Tofu with Tomatoes
Serves 4 / Stir in baby spinach leaves at the end cing r extra
ntritin. Balance the spice with a scp plain ygrt n tp.
8 ounces extra-rm tou, drained
18 teaspoon salt
2 teaspoons curry powder, divided
14 cup sliced almonds
112 tablespoons vegetable oil, divided
2 teaspoons minced garlic
1 tablespoon minced resh ginger
1 14.5-ounce can low-sodium chopped tomatoes,
drained
114 cups rozen peas
12 cup packed cilantro leaves
1. Ct t hrizntally int tw 34-inch-thic slabs. Press
each slab between twels t remve mistre.
Sprinle salt n tp and bttm each slab, then rb in
1 teaspn crry pwder. Ct t int 34-inch chns.
2. Pr almnds int a wide sillet ver medim-lw heat.
Stir cnstantly ntil almnds are glden brwn, abt
5 mintes. Pr nt a plate. Trn heat t medim; add
1 tablespn il and t. Carelly trning t with a
spatla, c ntil pale glden, 5 mintes. Remve t
a plate with a sltted spn. Cver t eep warm.
3. Add remaining 12 tablespn il t pan, llwed by
garlic and ginger. Lightly brwn garlic, then add
tmates and remaining 1 teaspn crry pwder. Stir
and c 34 mintes, ntil tmates lse mst their
mistre. Stir in peas, cver, and c ntil peas are
almst tender, abt 3 mintes. Add a tablespn
water i pan becmes dry.
4. Scatter t ver tmat-pea mixtre, cver, and heat
thrgh, abt 2 mintes. Carelly stir in cilantr.
Garnish with almnds and serve.
PER SERVING: 212 cal, 51% at cal, 12g at, 2g sat at, 0mg chl,
12g prtein, 15g carb, 4g ber, 140mg sdim
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**Grape Leaf-Wrapped Tofuwith Green Tea
Serves 4 / This dish ges well with rice r as sandwich lling. I ydnt have grape leaves, se 12x12-inch sqares alminm il.
16 ounces extra-rm tou, rozen
2 stalks lemongrass
16 large grape leaves (resh or rom a jar)
Contents o 2 green tea bags
S P IC Y S E S A M E S A u C E
2 tablespoons resh ginger, minced
4 cloves garlic, minced
1 green onion, white part only, minced
6 tablespoons low-sodium soy sauce 14 cup rice wine or sake
2 tablespoons lemon juice
14 cup rice vinegar
112 tablespoons sesame oil
3 tablespoons black sesame seeds
2 teaspoons minced resh red pepper
1. Mix all Spicy Sesame Sace ingredients in a small cntainer.
2. Thaw t in rerigeratr. Drain. Rinse nder cld water.
Place t n a ctting bard and press t excess
water. Ct t int 8 pieces. In a cntainer with lid,
tss t with Spicy Sesame Sace t cat. Cver and
marinate in the rerigeratr r 3 hrs r lnger,
trning nce.
3. Ct bttm 6 inches tender, pale green part
lemngrass and mince. Discard remaining wdy stals.
Prepare eight 12x12-inch sqares alminm il.
4. Bring 6 cps water t a bil in a large pt. Blanch grape
leaves ntil st and bright green, 12 mintes. Drip-dry
grape leaves. Line tw leaves n a sqare il,
verlapping slightly; place ne piece t in the
middle and sprinle with minced lemngrass and green
tea. Tightly ld ver the leaves r sides. Wrap pacet
in il. Repeat with remaining t and il sqares.
5. oil a nnstic tray r grill rac. Preheat grill t medim.
Grill wrapped t abt 8 mintes each side r ntil
heated thrgh. Serve ht.
PER SERVING (2): 185 cal, 45% at cal, 9g at, 1g sat at,
0mg chl, 13g prtein, 10g carb, 2g ber, 684mg sdim
Basil-Coconut Curry with Tofu
Serves 4 / Ccnt mil, crry spices, and basil marry beatilly
in this delicis ne-dish lnch r spper.
B A S IL - C o C o N u T S A u C E
1 cup chopped resh basil leaves
12 medium jalapeo pepper, seeded and nely
chopped, or 1 pinch cayenne pepper
34 cup regular or light coconut milk
14 cup low-sodium vegetable broth
1 tablespoon low-sodium soy sauce or tamari
1 tablespoon resh lemon juice
1 teaspoon minced resh ginger
1 teaspoon curry powder
2 teaspoons brown sugarDash o salt
2 teaspoons olive oil, divided
1 pound reduced-at rm tou, drained and cubed
1 tablespoon low-sodium soy sauce or tamari
1 cup broccoli forets
1 medium red bell pepper, seeded and chopped
2 cups hot cooked rice or rice noodles
12 cup slivered almonds, toasted
1. In a medim bwl, whis tgether all sace ingredients
(basil thrgh salt) ntil well cmbined. (This can be
made ahead and rerigerated p t tw days.)
2. In a large w r sat pan, heat 1 teaspn live il
ver medim-high heat. Add t and sy sace r
tamari and stir-ry abt 2 mintes. Flip t and stir-ry
anther 2 mintes, ntil t starts t brwn. Flip t
again, c a ew mre mintes, and then remve rm
pan and set aside.
3. In the same w r pan, add remaining 1 teaspn
live il, brccli, and red bell pepper. Stir-ry abt
3 mintes. Add t and stir in Basil-Ccnt Sace.
Redce heat t medim and c abt 3 mre mintes.
Serve ver ht rice r ndles, garnished with slivered
almnds.
PER SERVING: 368 cal, 47% at cal, 20g at, 9g sat at, 0mg chl,
17g prtein, 34g carb, 4g ber, 261mg sdim
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D e l i c i o u s L i v i n g
Delicious Living Inspired Tofu Cookbooksponsored by
**Roasted Red Pepper and Pomegranate
Sauce over Pan-Seared Tofu
Serves 6 / T mae a thicer dipping sace r tasted pita breadr chips, eliminate the vegetable stc. use bttled rasted
peppers r cnvenience. L r pmegranate mlasses at
Middle Eastern marets, r se pmegranate cncentrate,
available at health d stres.
R o A S T E D R E D P E P P E R A N D P o M E G R A N A T E S A u C E
3 tablespoons sunfower oil
1 small onion, nely chopped (about 1 cup)
1 teaspoon minced garlic
1 tablespoon ground cumin
18 teaspoon cayenne pepper
12-34 cup low-sodium vegetable broth1 teaspoon ground coriander
2 tablespoons pomegranate molasses
1 cup coarsely chopped roasted red peppers
2 tablespoons chopped resh parsley
2 tablespoons resh lemon juice
14 cup slivered almonds, toasted
Salt and reshly ground black pepper
1 19-ounce package extra-rm (not silken) tou,
drained
112 tablespoons canola oil
Minced parsley, or garnish
1. T mae the sace: Heat il ver medim-high heat in
a large sacepan. Add nin and c ntil translcent,
abt 4 mintes. Add garlic, cmin, and cayenne; c,
stirring reqently, r 1 minte. Add next 7 ingredients
(brth thrgh almnds) and c r anther 2 mintes.
Transer t a d prcessr and prcess ntil very
smth, 12 mintes. Seasn t taste with salt and
pepper. Thin with a little mre brth i necessary.
2. Wrap t in paper twels and press gently t absrb
water. Slice t in hal lengthwise, then ct crsswise
int 12-inch-thic slices. Heat canla il ver medim-
high heat in a large sat pan. Add t and brwn well
n bth sides. Transer t a platter. Drizzle with sace
and garnish with minced parsley.
PER SERVING: 247 cal, 65% at cal, 18g at, 2g sat at, 0mg chl,
11g prtein, 11g carb, 2g ber, 45mg sdim
Grilled Ratatouille with Tofu
Serves 6 / This well-rnded, end--smmer lnch r dinner is
rich in prtein and heart-healthy phytntrients. Zcchini andeggplant add ber, ptassim, and great favr, while nins add
qercetin and the bell pepper cntribtes vitamin C.
D R E S S IN G
2 tablespoons olive oil
14 cup rice vinegar
2 tablespoons water
12 teaspoon sea salt
1 clove garlic, minced
1 tablespoon chopped resh basil
1 small eggplant (about 34 pound) 34 teaspoon sea salt
1 pound extra-rm tou, cut into 1-inch cubes12 pound zucchini (2 small)
1 medium green bell pepper
1 small onion
Olive oil or olive oil spray, or grill
1 cup marinara sauce
1. Prepare dressing by blending r shaing live il,
vinegar, water, sea salt, garlic, and basil tgether.
Set aside.
2. Ct eggplant int 1-inch chns. Place eggplant in
clander ver bwl r sin. Sprinle with sea salt.
Let drain 30 mintes. Rinse and pat dry.
3. Ct t, zcchini, bell pepper, and nin int 1-inch
chns. Thread t, eggplant, zcchini, bell pepper, and
nin alternately nt six 10-inch sewers, leaving
space between pieces. Brsh with dressing. (I y se
wden sewers, sa them in water bere threading.)
4. Brsh r spray live il nt grill rac. Heat cals r gas
grill r direct heat. Place abbs n grill 46 inches
rm medim heat, cver, and c 1520 mintes,
trning and brshing with dressing, ntil vegetables are
crisp-tender.
5. Heat marinara sace in micrwave r a small pan while
abbs grill, stirring ccasinally. Serve grilled abbs
with warm sace.
PER SERVING: 195 cal, 48% at cal, 11g at, 2g sat at, 0mg chl,
11g prtein, 15g carb, 4g ber, 543mg sdim
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D e l i c i o u s L i v i n g
Delicious Living Inspired Tofu Cookbooksponsored by
* *Stir-Fried Udon with Flavored Tofu
Serves 6 / Stir-ried dn is ne the mst enjyed dishes
in Japanese cisine.
12 pound low-sodium udon noodles, resh or dry
2 tablespoons canola oil
2 teaspoons minced resh ginger
2 cloves garlic, minced
1 cup resh shiitake mushrooms, cut into
1-inch-wide strips
8 ounces favored baked tou, julienned
12 cup julienned carrots
12 cup snow peas, resh or rozen
112 tablespoons low-sodium soy sauce
12 tablespoon rice vinegar6 green onions, cut diagonally into
2-inch-long slices
1 teaspoon sesame oil
1. C ndles accrding t pacage directins. Drain
and rinse with cld water t prevent sticing. Set aside.
2. Heat a nnstic w r large, deep sillet ver medim
heat. Add il and swirl t cat. Add ginger and garlic.
Stir-ry ntil ragrant, abt 30 secnds. Add msh-
rms and t and stir-ry r 2 mintes.
3. Add carrts and snw peas. Stir-ry r 1 minte r
ntil carrts sten. Mix in ndles, sy sace, rice
vinegar, and green nins. Stir ccasinally ntil ndles
are heated thrgh, abt 2 mintes. Seasn with salt
and pepper.
4. Stir in sesame il. Tss t cmbine. Serve warm.
PER SERVING: 262 cal, 33% at cal, 10g at, 1g sat at, 0mg chl,
10g prtein, 35g carb, 3g ber, 247mg sdim
Stir-Fried Tofu with Snap Peas
and Cashews
Serves 6 / This is an incredibly easy, ast dish. Depending n theprdce available, y can trade the snap peas r snw peas,
brccli, green beans, r even spinach.
14 cup low-sodium soy sauce
3 tablespoons honey
1 14-ounce package extra-rm tou,
well drained and cut into 12-inch cubes
2 tablespoons toasted sesame oil
1 teaspoon peanut oil
1 large shallot, chopped
1 pound sugar snap peas, trimmed
1 cup unsalted cashews, toasted4 cups cooked jasmine rice
1. Cmbine sy sace and hney in a baing dish and stir
well. Add t cbes and tss t cat.
2. In a w r large, deep rying pan, warm sesame il
ver high heat. Remve t rm marinade and add t
pan. C ver high heat ntil t is glden brwn n all
sides, 45 mintes. Remve t rm pan and set aside.
3. Add peant il t pan and sat shallt ver medim-
high heat ntil lightly brwned. Trn heat t high and add
t, snap peas, and cashews. C r 12 mintes,
ntil peas are bright green. Serve ver ht jasmine rice.
PER SERVING: 446 cal, 39% at cal, 20g at, 3g sat at, 0mg chl,
16g prtein, 56g carb, 3g ber, 375mg sdim
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D e l i c i o u s L i v i n g
Delicious Living Inspired Tofu Cookbooksponsored by
**DessertsChocolate Nut-Butter Candy Cups
Serves 8 / Remember thse pplar peant btter and chclate
candies yth? Try this prtein-paced, jn-ree versin
a greatly missed treat. The chclate peant-btter t cream
dbles as a wnderl cae lling and rsting. I yre nt a an
peant btter, try sing hazelnt btter r almnd btter.
1 12-ounce package rm tou
3 tablespoons peanut butter
14 teaspoon sea salt14 cup pure maple syrup
3 tablespoons maple sugar or natural cane sugar
3 tablespoons Dutch cocoa powder
1 teaspoon vanilla extract
1 teaspoon almond extract
2 tablespoons ltered water
1 cup dairy- and sugar-ree bittersweet
chocolate chips
1 teaspoon canola oil
Miniature oil baking cups as molds
1. Place t in a pt, cver with ltered water, bring t
a bil, and simmer r 5 mintes. Remve t rm
water, pat dry, and ct int 4 pieces. Wrap and rerig-
erate three pieces r anther se. Wrap the rth
piece in a itchen twel and place a heavy pt r ctting
bard ver it r abt 15 mintes t press t mistre.
2. Place t in blender; add peant btter, salt, and maple
syrp. Blend r 2 mintes. Scrape sides cntainer
and add sgar, cca pwder, and extracts. Blend again
r 3 mintes, stpping t scrape sides. Add abt
2 tablespns water i necessary r a textre similar t
heavy pancae batter. Transer t a cntainer, cver, and
rerigerate r 1 hr.
3. Place chclate chips and il in a small bwl and place
ver a pt simmering water. Stir ntil melted.
4. use a small pastry brsh t paint melted chclate ver
entire interir srace baing cps. Freeze cps ntil
chclate dries. Recat with chclate and reeze again.
When set, slwly peel il rm chclate cps. I
chclate stens, rereeze. Stre mlds in reezer
ntil needed.
5. Slwly spn t cream lling int chclate cps s
that cps are 34 ll. keep rerigerated ntil ready t
serve. These candies may be stred and served directly
rm the reezer.
PER SERVING: 281 cal, 48% at cal, 16g at, 8g sat at, 7mg chl,
8g prtein, 32g carb, 3g ber, 76mg sdim
Luscious Lemony Tofu Cream Frosting
Maes 1 pint / A abls lling r rsting r yr avrite lemn
cae. The secret t maing this sensatinal t cream is rst
blanching the t then thrghly creaming it in a d prcessr.
I nt allergies are a prblem, replace the cashew btter with tw
tablespns canla il.
1 pound rm silken tou
3 tablespoons smooth cashew butter
14 cup maple syrup
14 cup maple sugar powder or dried cane juice
12 teaspoon sea salt
14 cup resh lemon juice (reserve 1 tablespoon)
1 tablespoon nely grated lemon zest (peel)
Pinch o turmeric
2 teaspoons vanilla extract
2 teaspoons lemon extract
1. Steam t in a steamer baset ver biling water,
15 mintes. Remve t rm steamer and wrap
in a clean itchen twel. Set a weighted bject sch
as a sillet r glass baing dish n tp wrapped t
and let sit 15 mintes t press t excess water.
2. Crmble prepared t int a d prcessr and blend
thrghly, abt 5 mintes. Scrape dwn sides
prcessr bwl. Add cashew btter, maple syrp, maple
sgar, salt, and lemn jice (mins 1 tablespn) and
cntine prcessing ntil t is smth and creamy.
Disslve trmeric in remaining 1 tablespn lemn
jice; add t prcessr with lemn zest and extracts.
Blend 10 secnds mre. Rerigerate tightly cvered r
at least 1 hr bere sing.
PE R S ER VI NG (2 tablespns):64 cal, 31% at cal, 2g at,
0g sat at, 0mg chl, 3g prtein, 8g carb, 0g ber, 100mg sdim
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D e l i c i o u s L i v i n g
Delicious Living Inspired Tofu Cookbooksponsored by
* *Yellow Cake with ChocolateTofu Ganache
Serves 12 / The additin st t maes this cae mist anddelicis. In this recipe, the caes are lled with strawberry jam
and encased in smth chclate ganache, bt y can se any
lling r rsting y want.
214 cups sited cake four
2 teaspoons baking powder
12 teaspoon salt
114 cups sugar
12 cup soy margarine
8 ounces sot tou, drained
112 cups soymilk
2 teaspoons vanilla extract 12 cup strawberry jam
C H o C o L A T E G A N A C H E
2 cups semisweet, nondairy chocolate chips
1 cup whole soymilk
1. Mae cae: Preheat ven t 350. Grease and fr tw
8-inch cae pans. In a large bwl, cmbine cae fr,
baing pwder, and salt and set aside. In a medim
bwl, beat sgar and margarine tgether with an
electric mixer ntil creamy.
2. In a d prcessr r blender, mix t, symil, and
vanilla ntil smth. Cmbine t mixtre with sgar and
margarine and mix cmpletely. Gradally add wet mixtre
t dry ingredients, stirring ntil cmbined. Pr batter
int greased pans and bae r 30 mintes, r ntil a
wden pic inserted int the center cmes t clean.
3. Cl ntil caes reach rm temperatre and remve
rm pans. Spread strawberry jam evenly n ne layer
and tp with the ther.
4. Mae Chclate Ganache: In a dble biler set ver
simmering water, gradally cmbine chclate chips
with symil, stirring cnstantly ntil the mixtre is
smth. Remve rm heat and slwly and evenly pr
ver cae ntil it is cvered. Let cl.
PER SERVING: 522 cal, 36% at cal, 21g at, 8g sat at, 0mg chl,
7g prtein, 77g carb, 2g ber, 276mg sdim
Cocoa Nib Mousse
Serves 8 / This velvety, dairy-ree msse is healthy engh t eat
every day. one dish will eed tw peple ater dinnerr ne veryhngry persn. on cl spring evenings, its delightl served
warm. When resh raspberries are t seasn, se rzen,
gently thawed berries.
112 cups plain soy milk
12 cup cocoa nibs
13 cup honey
3 tablespoons cornstarch
Pinch o salt
112 cups silken tou, pured until very smooth
12 cup dairy-ree whipped topping (optional)
1 pint resh raspberriesCocoa nibs, or garnish
1. Cmbine sy mil and cca nibs in a small sacepan;
bring t a gentle simmer ver medim-high heat and
c r 1 minte. Remve rm heat, cver, and let
stand r 25 mintes. Strain int a bwl, pressing nibs
with the bac a spn t extract liqid. Discard nibs
and set liqid aside.
2. In a heavy sacepan, cmbine hney, crnstarch, and
salt, mixing t rm a smth paste. Slwly stir in cca
nib insin, mixing ntil smth. C ver medim
heat, stirring cnstantly, ntil mixtre begins t thicen,
34 mintes. Redce heat and stir in pred t. C
r 2 mintes lnger ver medim-lw heat, ntil thic
and creamy.
3. Transer t r 12-cp rameins. Rerigerate r several
hrs. Jst bere serving, tp each msse with a
dllp whipped tpping, i desired, and garnish with
berries and cca nibs.
PER SERVING: 184 cal, 35% at cal, 7g at, 3g sat at, 0mg chl,
6g prtein, 25g carb, 4g ber, 9mg sdim
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D e l i c i o u s L i v i n g
Delicious Living Inspired Tofu Cookbooksponsored by
*Maple Cheesecake with Pecan Pralines
Serves 1620 / It was lve at rst bite when Native Americans
intrdced Erpean explrers t the sweet sap the maple tree. Lr maple sgar in the bl r baing sectin yr natral maret.
C R u S T
2 cups crushed gingersnaps
(about orty 112-inch cookies)
4 tablespoons canola oil
FIL L IN G
4 eggs, separated
1 cup maple sugar
1 pound low-at cream cheese (Neuchatel)
1 pound rm silken tou16 ounces low-at sour cream
1 4-ounce package low-at vanilla
tou pudding mix
2 tablespoons natural maple extract
Boiling water
P E C A N P R A L IN E S
2 tablespoons butter
1 teaspoon maple extract
1 cup pecan halves
2 tablespoons brown sugar
1. Preheat ven t 350. Line the tside a 10-inch
springrm pan with il; mae certain il cvers
the entire bttm and extends 2 inches p the sides.
(This creates a water-tight seal r the pan when
cing in the water bath, belw.)
2. In a d prcessr, crsh gingersnaps int a ne
pwder. Stir in il. Press nt pan bttm and 12 inch
p sides. Bae r 10 mintes n a baing sheet. Cl.
3. Whip egg whites ntil glssy and hlding sti peas;
set aside. In a d prcessr, cream egg yls and
sgar ntil creamy and light. Add cream cheese, t,
sr cream, pdding mix, and maple extract. Pre ntil
cmpletely smth. Transer t a large bwl and ld
in egg whites. Pr ver crst; shae gently t settle.
4. Place a large baing pan in the ven and set cheesecae,with il bttm, in the center. Pr biling water int
the baing pan, reaching 1 inch p the side the
cheesecae pan, creating a water bath. Redce heat
t 325 and bae r 7090 mintes, ntil cae is set.
Remve cheesecae rm ven and water bath.
Cl at rm temperatre; rerigerate vernight.
5. T mae pecan pralines, melt btter in a small sacepan
ver medim heat. Add extract and stir in pecans.
Tast, stirring, r 3 mintes ntil ragrant. Pr
int a bwl and tss with brwn sgar. Chill. Garnish
cheesecae with pecans jst bere serving.
PE R SE RV IN G (with 2 teaspns pralines): 363 cal, 50% at cal,
21g at, 6g sat at, 73mg chl, 10g prtein, 36g carb, 1g ber,
315mg sdim
Edited by Elisa Bsley, Senir Fd Editr
Design and prdctin by Vici Hpewell and Brenda Gallagher
Cver phtgraphy by Annabelle Breaey
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17
With its mild favor and creamy-smooth texture, silken tou is
perect or making everything rom nondairy smoothies, dips,
and soups to main dishes and desserts. Low at, cholesterol
ree, and gluten ree, silken tou is a great substitute or dairy,
eggs, and meat. Use Mori-Nu Silken Tou in the convenient
shel-stable package to make delicious, light, and healthy
versions o your avorite recipes. Weve collected some o
the best Mori-Nu silken tou recipes here in a downloadable,
FREE cookbook to get your creative juices fowing!
Special tofu recipesfrom our sponsor
Contents18 Strawberry Banana Smoothie
18 Creamy Miso Dip
18 Low Fat Spinach Dip
19 Eggless Salad
19 Australian Pumpkin Soup
20 Mixed Medley Stir-Fry
20 Fresh Spinach Lasagna
21 Key Lime Pie
21 Easy Chocolate Dessert
22 Non-Dairy Low-Fat Pumpkin Pie
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18
S p e c i a l To u R e c i p e s r o m o u r S p o n s o r
Strawberry Banana SmoothieServes 24 / I y preer, se Mri-N Silen Lite Firm t; add a
little jice r a thinner cnsistency.
1 package Mori-Nu Silken Sot Tou
1 small ripe banana
1 10-ounce package rozen sweetened
strawberries, partially thawed including liquid
1. In a blender r d prcessr, cmbine all ingredients.
Whip ntil smth. Serve chilled.
PER SERVING: 161 cal, 3g at, 0mg chl, 5g prtein, 30g carb,
3g ber, 9mg sdim
Creamy Miso Dip
Serves 24 / Serve with raw vegetable crdites, inclding carrts,
celery, ccmber spears, califwer, and brccli.
1 package Mori-Nu Silken Lite Firm Tou
3 tablespoons seasoned rice vinegar
2 tablespoons red miso
2 teaspoons sesame oil
1 teaspoon crushed resh ginger
1. Place t in d prcessr and blend ntil cmpletely
smth, stpping nce t scrape dwn sides bwl.
2. Add remaining ingredients. Prcess ntil cmpletely
blended. Chill at least 1 hr bere serving.
PER SERVING (1 tablespn): 13 cal, 0g at, 0mg chl, 1g prtein,
1g carb, 65mg sdim
Low-Fat Spinach Dip
Serves 6 / keeps p t tw days in the rerigeratr
in an airtight cntainer. Serve with resh vegetables r cracers.
1 package Mori-Nu Silken Lite Firm Tou
12 cup Nayonaise Original Spread or
light sour cream
2 tablespoons powdered vegetable broth
1 10-ounce package rozen spinach,
derosted and squeezed dry
2-3 medium green onions, chopped
12 4-ounce can water chestnuts, coarsely chopped
2 teaspooons resh lemon juice
Freshly ground black pepper, to taste
1. Place t, Naynaise r sr cream, and pwdered
vegetable brth in d prcessr. Prcess ntil smth.
Add spinach, green nins, water chestnts, and lemn
jice. Prcess jst ntil all ingredients are blended.
Dip shld be thic and have lts textre. Seasn t
taste with pepper.
PER SERVING: 63 cal, 1g at, 1mg chl, 7g prtein, 6g carb,
142mg sdim
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19
S p e c i a l To u R e c i p e s r o m o u r S p o n s o r
Eggless Salad
Serves 3 / Y can als se Mri-N Silen Firm r Extra Firm T.
1 package Mori-Nu Organic Silken Tou
3 tablespoons Nayonaise Original Spread
or other light soy mayonnaise
14 teaspoon ground turmeric
18 teaspoon dry mustard
2 tablespoons sweet pickle relish
1 teaspoon minced capers
2 tablespoons minced scallions
2 tablespoons minced celery
12 teaspoon minced resh dill
Salt and reshly ground black pepper, to taste
1. Drain t and pat dry with paper twels. Mash r
crmble t int medim bwl.
2. In anther small bwl, mix Naynaise, trmeric,
mstard, and salt; add t. Mix in remaining ingredi-
ents. Rerigerate 30 mintes t allw favrs t meld.
PER SERVING: 137 cal, 7g at, 0mg chl, 9 g prtein, 8 g carb,
0g ber, 275 mg sdim, 91 mg calcim
Australian Pumpkin Soup
Serves 6 / Pmpin r sqash sp is served everywhere in
Astralia. In this versin, the t pree replaces the heavy cream
that is traditinally sed.
8 cups (2 quarts) water or vegetable stock
6 cups peeled and cubed butternut squash
or Japanese pumpkin
1 large medium-white onion, sliced in moons
1 leek, sliced thin
1 tablespoon minced resh ginger
2 cloves garlic, chopped
1 tablespoon curry powder
1 tablespoon resh thyme leaves
2 bay leaves
1 package Mori-Nu Silken Lite Firm Tou, cubed
14 cup white or yellow miso
Chopped resh chives or parsley
1. Bring all ingredients except t and mis t a bil in
a large pt. once biling, c ver medim heat r
30 mintes. Let cl.
2. Add t and mis. Pree well in a blender. Pass thrgh
wire mesh strainer t remve any ber. Garnish with
chpped chives r parsley.
PER SERVING: 105 cal, 1g at, 5g prtein, 23g carb, 188 mg sdim
Frm The Art Tby Aasha Richmnd (Mrinaga Pblicatins, 1997)
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S p e c i a l To u R e c i p e s r o m o u r S p o n s o r
Mixed Medley Stir-Fry
Serves 6 / Serve ht ver ced rice.
3 tablespoons sesame oil
1 large clove garlic, minced
2 tablespoons grated resh ginger
1 package Mori-Nu Silken Extra Firm Tou,
drained and cut into 12 inch cubes
14 pound broccoli forets
14 pound snow peas, stems trimmed
12 cup slivered red bell pepper
12 cup slivered yellow bell pepper
12 cup thinly sliced leek14 cup roasted peanuts
1 cup sliced mushrooms
1 8-ounce can pineapple chunks, drained
(reserve liquid)
12 cup Mandarin orange segments
14 cup light soy sauce
2 tablespoons tomato sauce
1 tablespoon cornstarch
1. In sesame il, sate garlic, ginger, and t ntil lightly
brwned. Remve t and set aside. Add next 9
ingredients in rder given. Stir-ry ntil vegetables are
jst crisp-tender. Separately, cmbine reserved
pineapple liqid, sy sace, tmat sace and crn-
starch ntil smth. Stir int w, thrghly cating
ingredients. Add t cbes, warm, and serve.
PER SERVING: 186 cal, 11g at, 0mg chl, 8g prtein, 16g carb,
407mg sdim
Fresh Spinach Lasagna
Serves 8 / A hearty vegan avrite.
3 bunches resh spinach, washed
12 teaspoon salt
3 tablespoons olive oil, divided
1 pound lasagna pasta
12 cup chopped green onion
3 packages Mori-Nu Silken Firm Tou,
drained and crumbled
2 tablespoons chopped resh parsley
2 teaspoons miso
18 teaspoon nutmeg
18 teaspoon black pepper
14 cup grated soy-Parmesan cheese 14 cup grated soy-Monterey Jack cheese (optional)
S A u C E
About 26 ounces (112 to 2 cups) marinara sauce
(homemade or bottled)
2 cups sliced mushrooms, sauteed in
2 tablespoons olive oil
1. Bil 4 qarts water in a large pt. Blanch spinach r
1 minte; drain. Stir salt and 1 tablespn live il int
water. Add pasta; bil r 10 12 mintes. Drain and
rinse pasta in cld water, then lay pasta fat n ctting
bard. Sate nins in remaining 2 tablespns live il
r 1 minte. Chp spinach and add t nins. Cmbine
with remaining ingredients (except cheeses and sace).
Set aside.
2. Preheat ven t 350. Lightly il a small rectanglar
baing dish and spread 13 prepared sace ver
bttm. Lay strips pasta s they cver the bttm and
hang ver sides baing dish. Spread with hal the
spinach lling; add anther layer pasta. Cntine t
add pasta, sace, sy-Parmesan, and lling, ending with
pasta and cvering with sace. Sprinle sy-Jac n tp
i desired. Cver with il and bae 20 mintes. Remve
il and bae anther 15 mintes. Let lasagna rest
15 mintes, then ct and serve.
PER SERVING: 308 cal, 15g at, 1.5mg chl, 16g prtein, 28g carb,
2g ber, 610mg sdim
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S p e c i a l To u R e c i p e s r o m o u r S p o n s o r
Key Lime Pie
Serves 8 / Mri-N Silen Firm r Extra Firm T can als be sed.
1 package Mori-Nu Silken Lite Firm Tou
12 cup key lime juice or regular lime juice
8 ounces tou cream cheese
2 teaspoons reshly grated lime zest
2 packages Mori-Nu Mates Vanilla Pudding Mix
1 tablespoon honey
1 graham cracker pie shell
1. Drain excess water rm t.
2. Blend t with lime jice in a d prcessr ntil
cmpletely creamy and smth. Add cream cheese, zest,
pdding mix, and hney; blend ntil smth.3. Pr mixtre int pie shell and chill r at least
23 hrs.
PER SERVING: 369 cal, 15g at, 0mg chl, 7g prtein, 73g carb
Easy Chocolate Dessert
Serves 8 / Mri-N Silen Extra Firm T may be sbstitted.
12 ounce semi-sweet dark chocolate chips
2 tablespoons water
2 packages Mori-Nu Silken Lite Firm Tou
1 teaspoon vanilla extract
1 graham cracker pie shell
1 large banana, sliced
Sliced almonds, toasted
1. Melt chclate chips in micrwave ven with 2 table-
spns water. Thrghly blend t in a blender r d
prcessr. Add melted chclate and vanilla t t and
blend at high speed r 2 mintes.
2. In pie shell (r pdding cps), layer sliced banana and
chclate mixtre. Rerigerate 12 hrs. Garnish with
remaining banana slices and almnds.
PER SERVING: 218 cal, 12g at, 0mg chl, 6g prtein, 25g carb,
57mg sdim
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S p e c i a l To u R e c i p e s r o m o u r S p o n s o r
Non-Dairy Low-Fat Pumpkin Pie
Serves 8 / Fr rmer textre, se Mri-N Silen Extra Firm T.
I y lie, y can sbstitte 1 tablespn pmpin pie spice r
the ther spices.
112 packages Mori-Nu Silken Lite Firm Tou
2 cups canned or cooked pumpkin
23 cup honey
1 teaspoon vanilla extract
112 teaspoons ground cinnamon
34 teaspoon ground ginger
14 teaspoon ground nutmeg
14 teaspoon ground cloves
1 unbaked 9-inch pie crust
1. Preheat ven t 350 . Drain t and blend in a d
prcessr r blender ntil smth. Add pmpin, hney,
vanilla, and spices; blend well. Pr int nbaed pie
crst. Bae r abt 1 hr. Filling will be st bt will
rm as it cls. Chill bere serving.
PER SERVING: 122 cal, 1g at, 0mg chl, 4g prtein, 26g carb,
2g ber, 49mg sdim
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