Breaded Tofu Nuggets

Ingredients

• 1 block firm or extra-firm tofu, pressed
• 1/3 cup soymilk
• 2 tbsp mustard
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp dried parsley (optional)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp nutritional yeast (optional)
• 3/4 cup bread crumbs

Directions

Whisk together the soymilk, mustard, nutritional yeast and spices until smooth in a wide bowl. Place bread crumbs in a separate bowl. Coat each piece of tofu with soymilk and mustard mixture first, then coat with bread crumbs. Fry in oil until golden brown, serve with ketchup, barbeque sauce or other dipping sauce and enjoy! For a lower fat alternative, lay tofu piece on a covered baking sheet and bake at 350 degrees for 25 minutes, turning once, until golden brown.

Easy Lasagna

Ingredients

• 1 can (8oz.) mushrooms, chopped
• 1 1/2 cups zucchini, chopped
• 1 pkg (16oz.) water-packed, firm tofu, drained
• 1 tbsp lemon juice
• 1 tbsp dried parsley flakes
• 1 tsp Italian herb seasoning
• 1/4 tsp black pepper
• 3/4 cup water
• 4 cups fat-free marinara sauce
• 1 pkg (8oz.) lasagna noodles, uncooked
• 1 pkg (8oz.) Mozzarella-style soy cheese, grated
• 1/4 cup Parmesan-style soy cheese

Directions

1. Preheat oven to 350°F.
2. Cook the mushrooms and zucchini in a non-stick skillet until tender, adding a little water if needed. Set aside.
3. Mash the tofu in a small mixing bowl. Add the lemon juice, dried parsley flakes, Italian herb seasoning, and pepper. Mix well.
4. Combine the water and marinara sauce. (The extra water will be absorbed by the uncooked noodles.)
5. Assemble the lasagna: Put about 1/3 of the sauce on the bottom of a 9" x 13" baking dish. Top with half the uncooked noodles, half the tofu mixture, half the Mozzarella-style soy cheese, and all of the mushrooms and zucchini.
6. Put another 1/3 of the sauce on top, the remaining noodles, the remaining tofu and then the last 1/3 of the sauce.
7. Top with the remaining Mozzarella-style and Parmesan-style soy cheeses.
8. Cover the casserole with foil.
9. Bake at 350° F for one hour.
10. Remove from oven and let sit 10-15 minutes to make serving easier.

Yield: 9 servings. Per serving: 235 calories, 5 g total fat (1 g sat fat), 0 mg cholesterol, 496 mg sodium, 32 g carbohydrate, 15 g protein (5 g soy protein), 3 g dietary fiber.

Fried Tofu

Ingredients

• 1 pkg (16oz.) water-packed, extra-firm tofu
• 1 cup flour
• 1 cup cold water
• 1 egg
• 1/2 tsp salt
• 1/2 pepper
• vegetable oil for frying

Directions

1. Drain and press water from tofu.
2. Slice tofu into equal-size cubes.
3. Cover tofu and place in freezer. Freeze tofu until solid (2 hours).
4. Mix flour, salt, pepper, egg, and water until well blended.
5. Place frozen tofu in pan under cool running water until thawed.
6. Gently press out water from cubes.
7. Coat tofu with batter.
8. Heat oil to 350°F in deep skillet or electric fryer.
9. Carefully drop battered tofu into hot oil. Deep-fry until golden brown.
10. Remove from oil; drain on paper towel. Serve hot.

Yield: 24 cubes. Per serving: 50 calories, 2.2 g fat (.4 g sat fat), 8 mg cholesterol, 49 mg sodium, 4.7 g carbohydrate, 3.2 g protein (2.5 g soy protein), .4 g dietary fiber.

Italian Casserole

Ingredients

• 1 lb firm tofu
• 1 tbsp oil
• 1 tsp onion powder
• 1 tsp garlic poweder
• 1 tbsp parsley
• 2 tsp oregano
• 1 tsp basil
• 1 qrt spaghetti sauce
• 1/2 lb large shell macaroni
• 1 cup cheddar cheese, grated

Directions

Drain and mash tofu. Heat oil in a skillet. Add tofu and all spices. Mix well and stir until tofu stoped steaming (approx. 5-10 min). Add one cup of spaghetti sauce and simmer for 5 minutes. Preheat oven to 350° F. Boil macaroni until tender. In a 2-qrt baking dish, layer 1/2 of the cooked macaroni, 3/2 cups of spaghetti sauce, 1/2 of the tofu mixture and 1/2 of the cheese. Repeat, using all remaining cheese on top. Bake for about 30 minutes or until cheese melts and sauce bubbles.

Macaroni and Cheese with Tofu Sauce

Author: Vegetarian Kitchen

Ingredients

• 10-12oz elbow macaroni (or other short pasta shape such as cavatappi)
• 12.3oz package silken tofu
• 2 tbsp nonhydrogenated margarine
• 1 1/2 cups firmly packed organic grated cheddar cheese or cheddar-style nondairy cheese
• Salt to taste

Directions

Servings: 4. Cook the macaroni in plenty of rapidly simmering water until al dente, then drain. Meanwhile, puree the tofu until perfectly smooth in a food processor or blender. Transfer to a medium sauce pan and add the margarine and cheese. Slowly bring to a gentle simmer, stirring often, then cook over low heat until the cheese is thoroughly melted. Combine the cooked macaroni and sauce in a serving container and stir together. Season with salt to taste and serve at once. Variation: Bake in a casserole dish at 400 degrees for 20 to 30 minutes, or until the top is golden and crusty.

Miso Baked Tofu

Ingredients

• 1 container pressed firm tofu
• 1/3 cup miso
• 3 tbsp rice vinegar
• 3 tbsp sugar
• 2 tbsp soy milk
• 1 tsp ginger
• 1 tsp granulated garlic
• 3 tbsp water
• 2 tbsp soy sauce
• 2 tbsp oil (olive, sesame or vegetable)
• dash cayenne pepper (optional)
• sesame seeds (optional)

Directions

Preheat oven to broil or highest setting. Cover a cookie sheet with tin foil. Combine all ingredients except tofu and oil using blender or mixer. Slowly add oil and mix until smooth and creamy. Pour mixture into wide bowl or pan. Cut tofu into 1/2 inch thick pieces and dip into miso mixture until coated with a thin layer, reserving some of the mixture. Gently lay tofu pieces on covered cookie sheet. Broil 8-10 minutes until golden brown and slightly crisp. Remove from oven. Turn the pieces over and "baste" another layer of miso mixture over the pieces with a spoon. Broil 8-10 more minutes until browned and crisp. Sprinkle with sesame seeds if desired and enjoy!

Silken Tofu Fruit Smoothie

Ingredients

• 1 cup raspberries, frozen
• 1 cup crushed pineapple
• 1 cup soymilk
• 2 tbsp honey
• 1 lemon, juiced
• 1 tsp vanilla extract
• 1/2 cup soft silken tofu

Directions

Combine all ingredients together in a blender and puree until smooth.

Sizzling Savory Steaks

Ingredients

• 3 tbsp soy sauce
• 1 tbsp vegetable oil
• 1 lb hard or firm tofu
• 1 tsp garlic powder
• 1 tsp ginger powder (opt)

Directions

Servings: 4. Slice tofu into 1/2 inch steaks. Each steak should be about 2 x 3 x 1/2 inches. Whisk together soy sauce, garlic and ginger in a small bowl. Dip the steaks into the soy sauce mixutre. Cook in an oiled pan over medium high heat for 10 minutes until browned, turning tofu after 5 minutes.

Spicy Fried Tofu

Ingredients

• 1 lb tofu
• 1/2 tsp turmeric
• 1/2 tsp sweet basil
• 1 tsp thyme
• 1 tsp ground cumin
• 1 tsp curry powder
• 2 cloves garlic, minced
• 2 tbsp soy sauce

Directions

Serves 2 to 3 generously. Drain tofu, pat dry, and cut into 1/2-inch cubes. Heat oil and sauté tofu over high heat for 5 minutes. Pour out excess water, reduce heat, and add turmeric; stir until tofu is uniformly yellow and add basil, thyme, cumin and curry powder. Add garlic (and a little more oil to prevent sticking, if needed). Increase heat; then add soy sauce. Sauté until golden brown. Serve either in pita bread or in rolled-up tortillas with shredded lettuce and Cheddar cheese. Use any of your favorite toppings. This tastes even better the next day.

Spicy Mexican Tofu

Ingredients

• 18oz extra-firm tofu, cut into small cubes
• 1 cup chopped onion
• 2 1/2 cups undrained canned stewed tomatoes
• 1 1/4 cups canned kidney beans
• 2 2/3 tsp olive oil
• 2 garlic cloves
• 1 tbsp chili powder
• Parmesan cheese

Directions

Sauté onion and garlic cloves in olive oil until soft. Add tomatoes and chili powder and bring to a boil. Boil vigorously, uncovered, and stirring often, until thick - about 8 minutes. Stir in the tofu. Add kidney beans and heat through. Serve sprinkled with Parmesan cheese.

Spinach Tofu Lasagna recipe

Ingredients

• 1 chopped onion
• 6-8 sliced mushrooms
• 1 bunch spinach or 1 (10oz) package frozen spinach, thawed
• 1 (16oz) container firm tofu, drained and crumbled
• 1 (32oz) jar pasta sauce
• 2 cups shredded Cheddar cheese
• 1 pkg lasagna noodles, cooked and drained
• 2 tbsp vegetable seasoning

Directions

Preheat oven to 350° F. In nonstick skillet, sauté onions and mushrooms in oil. Add tofu and vegetable seasoning. Simmer for 5 minutes. Chop spinach. Stir in spinach. Set aside. Layer noodles, tofu mixture, pasta sauce and cheese in a 13x9-inch casserole dish. Bake for 30 minutes.

Stuffed Jumbo Shells

Ingredients

• 3 cups tomato sauce
• 4oz jumbo macaroni shells
• Tofu
  • 1 1/2 lbs tofu, mashed
  • 1 lb tofu mashed, and 1/2 lb mozzarella cheese, grated
• 1/4 cup fresh parsley, chopped
• 2 tbsp onion powder
• 1 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/2 tsp basil
• Parmesan cheese (optional)

Directions

Boil macaroni shells in salted water to al dente. Mix together tofu, parsley, onion powder, salt, garlic powder and basil. Spread 2 cups tomato sauce on the bottom of a 9-inch square pan. Spoon the tofu mixture into the cooked shells, about 1/3 cup per shell, and arrange in the pan. Add 1/2 cup water to the remaining sauce, then pour strips of sauce over the top of the shells. Top with Parmesan cheese, if desired. Bake at 350° F until the tomato sauce is bubbly, about 25 minutes.

Tofu Jerky

Author: Chair Thrower

Ingredients

• 1/2 cup soy sauce
• 3 to 4 tbsp liquid smoke
• 1/8 cup water
• 1 tbsp onion powder
• 1 tsp garlic powder or 1 clove crushed fresh garlic
• 1 tbsp fresh ground black pepper
• 1 tsp honey
• 1 lb firm or extra firm tofu

Directions

Cut and drain the tofu. Take a 1-lb cube, cut it in half, and then slice it into strips on its short side. Strips should be about 4 to 5 millimeters in thickness. They may look big, but they'll shrink to about half their size.

Mix all the marinade ingredients together well. Put the tofu in a single layer in a shallow baking pan or cookie sheet and pour the marinade over it. Let soak for several hours or overnight.

Drain excess liquid (may be reused) and dry tofu in food dehydrator or warm (200 degrees F) oven. This will take 4 to 8 hours, depending on weather. If you live in a sunny, hot, dry climate, you can sun-dry it. It will take all day.

Flip the tofu over hourly so it dries evenly. Tofu jerky is delicious and keeps indefinitely. Dry the jerky until it is very chewy, but not crispy.

Be creative: Use low-sodium soy if you want less salt (it is rather salty). Use tabasco or ground cayenne if you want it hot. Chili powder makes chili jerky. Oregano and basil make pizza jerky.

If you like the recipe, tell him all about it at tofujerky@chairthrower.org.

Vegetarian Spaghetti Sauce

Ingredients

• 1/3 cup olive oil
• 1 carrot, finely chopped
• 1 medium onion, finely chopped
• 2 cloves garlic, finely chopped
• 1 package Mori-Nu Silken Firm Tofu, drained
• 1/2 lb mushrooms, sliced
• 1/2 cup black olives
• 4 medium, ripe tomatoes, peeled, seeded, and chopped
• 1/3 cup tomato paste
• 1 tbsp salt
• 1/2 tsp Pepper
• 1/2 tsp Dried basil
• 1/2 tsp Dried oregano

Directions

Servings: 6. In a saucepan, heat oil and saute carrots, onion, and garlic for 4 to 5 minutes. When onions are translucent, stir in tofu, crushing with spatula. Continue stir frying for 4 to 5 minutes until ingredients are well blended and tofu is crumbled and moist. Add remaining ingredients. Cover partially and simmer 30-40 minutes, stirring occasionally, until sauce reaches desired thickness.

Nutritional Notes: Includes 3.25g of fiber and only 2g of saturated fat per serving.

Nutritional Facts: Calories: 212 Fat: 16g Carbohydrates: 13g Sodium: 759mg Cholesterol: 0mg Protein: 6.5g.