The Mail-Order Catalog for Healthy Eating

Fighting Fear of Tofu

For more easy, tasty tofu recipes, check out Vegetariana

Fettuccine With Silken Tofu Alfredo Sauce
Sweet-Glazed Tofu Cutlets
Tofu Eggless "Egg Salad"
Super-Quick "Chicken"-Style Fajitas

My favorite kind of culinary challenge is figuring out how to transform some rich, sinful, calorie-laden favorite (like Fettuccine Alfredo) into something that agrees with both the taste buds and the arteries. And for this type of recipe redux, quite often, it's tofu to the rescue. Why tofu? It's incredible nutritional and medicinal properties aside, I can think of no food more versatile. Tofu can be made creamy, chunky, and yes, even chewy.

It wasn't so long ago that tofu was just an esoteric Asian product. Now, most any supermarket carries not only the traditional soft or firm Chinese-style tofu in sealed tubs, but many variations: silken tofu (in tubs as well, or in aseptic packaging) tofu hot dogs, tofu "sausage," tofu "deli slices," even tofu "pepperoni."

However, there still seems to be a lot of confusion about what tofu is, and a certain amount of what I call "fear of tofu", namely uncertainty as to what to do with it. The following recipes are designed to demonstrate the superb versatility of tofu.

FETTUCCINE WITH SILKEN TOFU ALFREDO SAUCE
Serves: 4 to 6

Pureed silken tofu has an ultra-creamy, custardy texture that is perfect for sauces such as this, or as a base for dips and salad dressings. Look for it in the produce section of any supermarket.

12-ounce package fettuccine (see note)
2 tablespoons non-hydrogenated margarine
3 cloves garlic, crushed
16-ounce tub silken tofu
1/2 cup low-fat milk, rice milk, or soymilk
1 teaspoon salt
Freshly ground pepper to taste
Grated fresh Parmesan cheese, preferably organic, or Parmesan-style soy cheese for topping

Bring water to a boil in a large pot. Cook the noodles in rapidly simmering water until al dente, about 10 to 12 minutes, then drain.

In the meantime, heat the margarine a small skillet. Add the crushed garlic cloves and sauté over medium-low heat for 2 to 3 minutes, or until they are golden. Remove from the heat and discard the garlic cloves.

Combine the tofu and milk in a food processor and pour in the melted margarine from the skillet. Process until completely smooth and creamy. Combine the hot, drained noodles and the sauce in a large serving bowl and toss together. Season to taste with freshly ground pepper and toss again. Serve at once. Pass around Parmesan cheese to whoever wants some.

NOTE: A combination of green and white fettuccine makes this a very attractive dish.

SWEET-GLAZED TOFU CUTLETS
Serves: 4

A simple, pleasing way to prepare tofu. I challenge anyone who thinks tofu is tasteless mush to try this crisp, salty-sweet rendition. This is great alongside Asian-style rice or noodle dishes.

1 pound firm or extra-firm tofu
1 tablespoon light olive oil
1 teaspoon sesame oil
2 tablespoons honey or maple syrup
2 tablespoons soy sauce
2 tablespoons dry red wine or sherry
2 scallions, sliced, for garnish

Cut the tofu crosswise into 1/4-inch-thick slices. Blot them briefly between paper towels or clean tea towels.

Combine the oils, honey, soy sauce, and wine or sherry in a small bowl, then heat the mixture slowly in a wide skillet. Arrange the tofu slices in the skillet, then flip them carefully at once so that they will be coated with the sauce on both sides. Fry the tofu over moderately high heat until the underside is nicely golden and crisp, then flip again and fry until the other side is crisp. Remove the tofu cutlets to a serving platter and scatter with scallion slices. Serve warm.

TOFU EGGLESS "EGG SALAD"
Serves: 4

Another useful way to prepare tofu is to mash it. This way, it can be used as a substitute for ricotta cheese, for making tofu burgers, or tofu "scramble eggs." One of my favorites is this eggless "egg salad."

1 pound medium-firm tofu, drained
1 large celery stalk, finely diced
1 scallion, finely chopped
1/3 cup soy mayonnaise
1 to 2 teaspoons Dijon-style mustard, to taste
1 teaspoon good-quality curry powder
Salt and freshly ground pepper to taste
Warmed pita breads or whole-grain bread
Dill pickle spears
Tomato wedges

Drain the tofu and break it into several pieces. Place it in a mixing bowl and mash well with a fork until it has the texture of cottage cheese. Add the diced celery and scallion.

In a small bowl, combine the mayonnaise, mustard, and curry powder and mix well. Pour this mixture over the tofu mixture and stir well. Season to taste with salt and pepper. Serve in warmed pita breads or spread on whole-grain bread with dill pickle spears and tomato wedges alongside.

SUPER-QUICK "CHICKEN"-STYLE FAJITAS
Serves: 4

This is an almost-instant meal, highlighting the incredible convenience of baked tofu, a product available in most natural stores. To complete the meal, serve with quick-cooking brown rice and garnish each plate with shredded lettuce, diced tomatoes, and black olives.

Two 10-ounce packages baked tofu
Eight 6- to 8-inch flour tortillas
4 scallions, sliced
Prepared salsa or picante sauce
Plain low-fat yogurt or soy yogurt

Cut the tofu crosswise into narrow strips. Place in a covered, heatproof dish and warm in the microwave for 2 to 3 minutes. Warm the tortillas briefly in the microwave until they are soft and pliable; place on a serving plate covered by a cloth napkin or foil.

Arrange the scallions, salsa, and yogurt or sour cream in separate bowls on the table and let everyone assemble their own fajitas as follows: place a few strips of the tofu in the center, sprinkle with some scallion, and top with a dollop each of salsa and yogurt. Roll up and eat!

Nava's Books
Click on the cover to learn more

Expect the Unexpected When You're Expecting