SAUCY VEGETABLE TOFU
This is my daughter Tonya's favorite meal. Sometimes we make it with rigatoni and call it "Riga-Tonya." It's a great dinner and a nice way to prepare yummy vegetables for the kids. -Sandra Eckert, Pottstown, Pennsylvania
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 6 servings.
Number Of Ingredients 7
Steps:
- Cook pasta according to package directions. Meanwhile, in a large skillet, saute the onion, pepper and zucchini in oil until crisp-tender., Stir in tofu and spaghetti sauce; heat through. Drain pasta; serve with tofu mixture.
Nutrition Facts : Calories 274 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 380mg sodium, Carbohydrate 41g carbohydrate (9g sugars, Fiber 7g fiber), Protein 14g protein. Diabetic Exchanges
SPICY TOFU AND VEGETABLE LO MEIN
Fresh ginger adds great flavor -- and as a bonus it contains gingerol, a potent antioxidant and anti-inflammatory agent.
Provided by Food Network Kitchen
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Bring a medium saucepan of salted water to a boil. Pat the tofu dry between 2 layers of paper towels; season with salt and pepper. Heat 2 tablespoons vegetable oil in a large nonstick skillet over medium heat. Add the tofu and cook, turning once, until well browned and slightly crisp, about 15 minutes; transfer to a plate.
- Meanwhile, cook the pasta in the boiling water, 1 to 2 minutes less than the label directs for al dente. Reserve 1 cup cooking water, then drain. Mix the soy sauce, oyster sauce and 1/2 cup of the cooking water in a small bowl.
- Add the remaining 1 tablespoon vegetable oil to the skillet. Increase the heat to high and add the broccoli. Cook, stirring, until crisp-tender, about 5 minutes. Add the bell pepper, carrot, jalapeno and ginger and cook until just softened, 2 more minutes. Add the noodles, tofu and soy sauce mixture and cook, tossing, until most of the sauce is absorbed, about 2 minutes. Stir in enough of the remaining 1/2 cup cooking water to loosen. Drizzle with the sesame oil, season with salt and toss.
CRISPY TOFU WITH ROASTED VEGETABLES
Preheating an empty baking sheet while the oven reaches the right temperature means the vegetables for this dish instantly start sizzling and cooking the second they hit the tray. It will cut down on the time it takes to roast them, while also ensuring they brown evenly.
Provided by Food Network Kitchen
Categories main-dish
Time 40m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Put a large baking sheet on the middle or lower oven rack and preheat to 500 ̊ F. Cut the sweet potatoes in half lengthwise, then halve each piece lengthwise to make 4 long wedges.
- Slice the wedges crosswise and combine in a large bowl with the green beans, 2 tablespoons olive oil, 3/4 teaspoon salt and a generous grinding of pepper; toss well. Spread on the hot baking sheet and roast, tossing once, until tender and browned in spots, about 30 minutes.
- Meanwhile, cut the tofu into twelve 1 1/2- to 1 3/4-inch cubes. Press with paper towels to absorb some of the moisture; season with salt and pepper. Heat 1 tablespoon olive oil in a large nonstick skillet over medium-high heat. Add the tofu and cook, turning occasionally, until browned and crisp on all sides, about 15 minutes.
- Combine the parsley, chives, lemon zest and a pinch each of salt and pepper in a mini food processor; pulse until chopped (or finely chop by hand). Add the remaining 3 tablespoons
- olive oil and pulse to combine. Scrape into a bowl and stir in the lemon juice and 1 to 2 teaspoons water to make the sauce loose enough to drizzle. Season with salt and pepper.
- Divide the vegetables and tofu among plates. Drizzle with the herb sauce and top with the almonds and more chives.
Nutrition Facts : Calories 430, Fat 31 grams, SaturatedFat 4 grams, Cholesterol 0 milligrams, Sodium 611 milligrams, Carbohydrate 26 grams, Fiber 8 grams, Protein 16 grams, Sugar 8 grams
TOFU STIR FRY
Steps:
- In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
- Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
- Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
- In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
- Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
- Remove tofu and set aside.
- To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
- Add the garlic and ginger and cook 30 to 60 seconds.
- Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
- Top with sesame seeds.
Nutrition Facts : ServingSize 1 cup, Calories 294 kcal, Carbohydrate 21.5 g, Protein 18.5 g, Fat 16 g, SaturatedFat 2.5 g, Sodium 868.5 mg, Fiber 6.5 g, Sugar 6.5 g
15-MINUTE TOFU AND VEGETABLE STIR-FRY
Tofu sometimes gets a reputation for being bland, but that's not the case in this quick stir-fry. We toss meaty baked tofu in a spicy Asian marinade with tons of bold flavor. Packaged stir-fry mix and pre-sliced shiitake mushrooms can easily be found in the produce section of most grocery stores, and make it possible for this healthy meal to come together in 15 minutes or less.
Provided by Food Network Kitchen
Categories main-dish
Time 15m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
- Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
- Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
- Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.
TOFU-VEGETABLE STIR-FRY
Provided by Food Network Kitchen
Time 25m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Cook the rice as the label directs. Meanwhile, whisk the soy sauce, hoisin sauce, vinegar, chile sauce, cornstarch and 1 cup water in a small bowl until smooth; set aside.
- Heat the sesame oil in a wok or large skillet over medium-high heat. Add the scallion whites, garlic and ginger and stir-fry 30 seconds. Add the mushrooms and stir-fry until golden brown and tender, about 3 minutes. Add the snow peas and stir-fry 30 more seconds.
- Whisk the reserved soy sauce mixture and add it to the wok. Bring to a simmer, then add the tofu. Cook, stirring occasionally, until the sauce is thick, about 2 minutes. Sprinkle with the scallion greens.
- Fluff the rice with a fork and divide among bowls. Top with the stir-fry and sauce.
Nutrition Facts : Calories 377, Fat 11 grams, SaturatedFat 2 grams, Sodium 992 milligrams, Carbohydrate 58 grams, Fiber 2 grams, Protein 13 grams
THE BEST CRISPY TOFU
The key to getting tofu nice and crispy is to first remove excess moisture. We wrap the block of tofu in a clean kitchen towel and place a heavy pan on top of it to press out as much water as possible. When searing the tofu, resist the urge to move it around. Instead, allow it to form a crust before flipping, and then again let it cook undisturbed on the other side until browned.
Provided by Food Network Kitchen
Time 25m
Yield 4 to 6 servings
Number Of Ingredients 13
Steps:
- Wrap the tofu in a clean dish towel and place on top of a wire rack set inside a rimmed baking sheet. Place a heavy pan on top of the tofu and let it sit for 5 minutes to release as much moisture as possible. Unwrap the tofu and slice lengthwise into 1/2-inch-thick by 1 1/2-inch-wide planks.
- Whisk the soy sauce, lime juice, agave syrup, scallion whites and sriracha together in a small bowl and set aside. Mix the panko, sesame seeds, cornstarch, garlic salt, onion powder, 1/2 teaspoon kosher salt and a few grinds of pepper in a pie dish or shallow bowl. Press the tofu planks into the panko mixture to coat on all sides.
- Heat the olive oil in a large skillet over medium-high heat. Add the tofu and cook, undisturbed, until deep golden brown, 4 to 5 minutes. Flip the tofu with a metal spatula and continue cooking undisturbed until a deep golden brown, 4 to 5 minutes more. Transfer to a platter.
- Reduce the heat to low and add the soy-sauce mixture to the pan. Cook until bubbling and slightly thicker, 1 to 2 minutes. Pour the sauce over the tofu planks and sprinkle with the scallion greens.
PEANUT SAUCE VEGETABLE STIR FRY WITH TOFU
This comes courtesy of the Bob's Red Mill recipe collection. The original version called for serving over quinoa, but since I never have that available and suspect many others don't either, this version I'm posting simply calls for rice. Feel free to serve this over quinoa or whatever grain suits you; soba noodles would probably be great too. Personally, I always omit the mushrooms because of an allergy; the veggies are really just suggestions anyway, so adapt and experiment according to your needs. Chopped peanuts are nice added to this, too, for added crunch. NOTE: Cook time does not include cooking of the rice, since that will vary according to the kind you use.
Provided by Lynne M
Categories Rice
Time 15m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- In a small bowl, combine peanut butter, hot water, vinegar, soy sauce, and cayenne pepper. (Don't worry if sauce is not entirely blended; heat will melt the peanut butter into a smooth texture when added to wok.).
- Heat oil in large skillet or wok over medium-high heat. Sauté broccoli, pepper, mushrooms, and tofu for 5 minutes.
- Pour peanut sauce over vegetable-tofu mix. Simmer for 3-5 minutes, or until vegetables are tender and crisp.
- Serve over rice, and enjoy!
Nutrition Facts : Calories 529, Fat 24.2, SaturatedFat 4.7, Sodium 714, Carbohydrate 60.1, Fiber 7.8, Sugar 7.4, Protein 24.5
TOFU-VEGETABLE SATAY WITH PEANUT SAUCE
Caramelized pineapple, tofu and vegetables take center stage in these vegan satay, which are inspired by Indonesian charcoal-grilled skewers. Here, the smoky satay are glazed with sweet and sticky kecap manis, a fermented sweet soy sauce (see Tip), which also flavors the peanut sauce along with garlic, shallots and chile. The sauce is meant to be generously poured over the satay to serve, but any leftovers will last for one week in the refrigerator. The sauce thickens over time, so loosen it with extra water as needed. Serve the satay and peanut sauce with steamed rice or noodles, and a side of stir-fried greens or roast potatoes. To get vegetarian recipes like this one delivered to your inbox, sign up for The Veggie newsletter.
Provided by Lara Lee
Categories vegetables, appetizer, main course
Time 45m
Yield 24 skewers (4 to 6 servings)
Number Of Ingredients 13
Steps:
- Prepare the satay: Place the tofu in a folded dish towel and gently press to remove excess liquid. Cut tofu into 1-inch cubes.
- Cut the thicker white and light green stalks of the scallions into 1-inch pieces. Thinly slice the thinner, dark green scallion stalks on the diagonal and reserve for the garnish.
- Make the peanut sauce: Heat 1 tablespoon oil in a large skillet over medium-high. Add shallots, chiles and garlic, and cook, stirring occasionally, until softened, 4 to 5 minutes. Transfer to a food processor or blender. Add the peanut butter, 5 tablespoons kecap manis and ⅓ cup plus 1 tablespoon water, and blend until almost smooth. (It makes about 1 ½ cups.) Transfer sauce to a small bowl. (If the sauce thickens, add more water by the tablespoon until it is pourable.)
- Assemble the satay: Place a cube of eggplant onto a bamboo skewer, followed by a piece of pineapple, bell pepper, scallion, tofu and another piece of eggplant. Repeat with the remaining skewers.
- Heat the grill or a griddle pan over high. Use a pastry brush to dab the 1/4 cup oil all over the skewers. Once hot, line the skewers on the grill or griddle pan, working in batches as needed. Cook for 10 to 12 minutes, turning every 2 to 3 minutes with a metal spatula or tongs, until the eggplant is cooked through. Transfer to a plate.
- Prepare the glaze: Mix 4 tablespoons kecap manis with the remaining 2 tablespoons oil. Brush the glaze all over the skewers.
- Pool about 1 cup peanut sauce onto a large serving plate, spreading it close to the edges of the plate. Lay the cooked skewers on top, then spoon the remaining peanut sauce on top. Drizzle lightly with 1 tablespoon of kecap manis, and garnish with the sliced scallions.
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