Rae Udy

RECIPES: Tofu Tacos, Stir Fry Tofu, Tofu Omelet

By Rae Udy

Summer meals are always tricky because you don’t want to heat up the kitchen but you still crave a hot and nutritious meal. Tofu is quick-cooking and blends with many flavors and cultures.
Tofu Tacos relies on hot sauce and lemon juice to add some heat and tang to this filling main dish. Stir Fry Tofu is seasoned with ginger to bring out the Oriental style.
Tofu Omelet is an elegant vegetarian main dish and is very versatile, so experiment and try your favorite vegetables to prepare this low-calorie main dish.
Cholesterol-free and low in sodium, tofu contains just 88 calories in one-half cup. Tofu is also a great source of protein with 10 grams and 39 percent of daily value for manganese, 25 per cent for calcium and 11 percent for iron. Look for low-fat varieties of tofu for even more health benefits. Source: http://www.nutritiondata.com/facts-B00001-01c218r.html

TOFU TACOS
2 cups firm tofu
1/2 (one-half) cup low-salt mild hot sauce
1 Tablespoon lemon juice
1/2 (one-half) teaspoon ground cumin
1/4 (one-quarter) teaspoon salt
1 Tablespoon olive oil
3 cups finely chopped lettuce
1 tomato, chopped coarse
1 cup shredded low-fat cheddar cheese
12 warm taco shells
Drain tofu well and press tofu block in paper towels to absorb excess water. Break into small pieces and marinate tofu in dressing made of hot sauce, lemon juice, cumin and salt. Chill while you are preparing lettuce, tomato and cheese. When ready to serve, heat tofu mixture for one or two minutes in the microwave on High heat. Fill warm taco shells with tofu filling, lettuce, tomato and cheese. Pass extra hot sauce. Yields six servings of two tacos each.

TOFU STIR FRY
1 large block firm tofu, about two cups
2 Tablespoons soy sauce
1 teaspoon honey or maple syrup
1/4 (one-quarter) teaspoon ground ginger
1/8 teaspoon hot red pepper flakes
1 Tablespoon olive oil
2 carrots, thinly sliced
1 red pepper, cut into thin strips
1/4 (one-quarter) cup walnuts
1/2 (one-half) small red onion, thinly sliced
1 cup fresh snow peas
1/2 (one-half) cup mushrooms, sliced
1 eight-ounce package Chinese noodles
1 quart boiling water
Add pasta to boiling water and set aside to cook for ten minutes while preparing stir fry. In a cup, combine soy sauce, honey, and red pepper flakes for sauce and reserve. Drain tofu well and press tofu block in paper towels to absorb excess water. Cut into small cubes and add to soy sauce mixture. Set aside while chopping vegetables. Heat oil in a skillet over medium-high heat. Add carrots, pepper, walnuts, onion, snow peas and mushrooms. Continuing stirring constantly for one minute. Add tofu and sauce mixture and stir and cook three minutes more. Quickly drain cooked noodles and place in center of serving platter and pour stir fry mixture on top. Serve hot to six.

TOFU OMELET
2 cups soft tofu
2 Tablespoons cold water
2 Tablespoons olive oil
1 cup sliced mushrooms
1/4 (one-quarter) cup each: chopped onion and green pepper
1/2 (one-half) cup shredded low-fat cheddar cheese
Remove tofu from package and drain. Place onto clean towels to remove excess water. Place tofu in blender container with water. Process until smooth, about 30 seconds. Heat oil in an ten inch skillet over medium heat. Saute mushrooms, onion and green peppers until onion is tender, about two minutes. Add tofu mixture all at once to hot oil. Do not stir. Cook undisturbed for about five minutes or until well set. Carefully turn over to cook other side. Sprinkle with cheese. When cheese is melted and omelet is firm remove from heat. To serve, slice in half and half again to form four triangle pieces. Yields four servings.