Rae Udy

RECIPES: Tofu Omelet with Variations, Soy Quiche, Tofu Taco

By Rae Udy

The American Heart Association has established dietary guidelines recommending reducing cholesterol intake to less than three hundred milligrams per one thousand calories, not to exceed three hundred milligrams per day.
Foods from plant sources like beans, grains, vegetables and fruits do not contain cholesterol.
Soy foods provide ample amounts of protein while containing no cholesterol. One of the easiest soy products to cook is tofu. Tofu Omelet can be served for any meal and offers a great variety for vegans.
Soy Quiche is an elegant low cholesterol vegetarian main dish. Look for a prepared pie crust made from vegetable oil to keep cholesterol low or make one from your favorite recipe. Use your favorite vegetables to prepare this versatile dish.
Tofu Taco can marinate in the fridge all day and be heated in the microwave just before putting the tacos together. Rich in protein while remaining low in saturated fat and containing no cholesterol, these light tacos are great for a refreshing change.
One cup of tofu contains over eight grams of cholesterol-free protein. Look for tofu in your grocery produce isle and the Kal brand of brewer’s yeast flakes at a health food store.

TOFU OMELET
2 cups soft tofu
4 Tablespoons Kal brewer’s yeast flakes
2 Tablespoons cold water
2 Tablespoons olive oil
Remove tofu from water package and drain. Place onto clean towels and press to remove excess water. Place tofu in blender container and add brewer’s yeast and water. Process until smooth, about 30 seconds. Heat oil in an ten inch skillet over medium heat. When very hot, 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. Add shredded low-fat cheese, if desired. When cheese is melted and omelet is firm, serve hot. Yields four servings.
TOFU SCRAMBLE: Stir tofu mixture occasionally while cooking.
MUSHROOM OMELET: Add one cup sliced mushrooms, and one-quarter cup each chopped onion and green pepper to oil. Cook and stir until crisp tender. Cover with tofu mixture and cook as directed.

SOY QUICHE
1 nine-inch whole wheat pie crust
1 cup sliced fresh mushrooms
¼ (one-quarter) cup sliced celery
¼ (one-quarter) cup sweet red pepper
¼ (one-quarter) cup chopped green onion
¼ (one-quarter) cup soy milk
2 eggs or soy egg substitute
1 cup crumbled tofu, drained well
1 cup low-fat cottage cheese or soy substitute
1 tomato, cut into eight slices
1 Tablespoon wheat germ
Preheat oven to 375 degrees. Bake pie crust for ten minutes. Remove from oven and cool. Mound prepared vegetables into pie shell. In blender container, mix soy milk, soy eggs, tofu and cottage cheese on low speed until blended. Pour over vegetables. Arrange tomato slices around edges of top and sprinkle with wheat germ. Bake uncovered for thirty minutes or until filling is set and crust is golden. Remove from oven and cool ten minutes before serving eight.

TOFU TACOS
2 cups firm tofu
½ (one-half) cup low-salt Picante or mild hot sauce
2 Tablespoons olive oil
1 Tablespoon lemon juice
½ (one-half) teaspoon ground cumin
¼ (one-quarter) teaspoon salt, if desired
3 cups finely chopped lettuce
1 tomato, chopped
1 cup shredded low-fat cheddar cheese or soy cheese
12 warm taco shells
Drain tofu well and press block in clean towels to absorb excess water. Cut into one-half inch cubes or break into small pieces. Marinate tofu in dressing made of hot sauce, oil, lemon juice, cumin and salt. Chill for one hour or overnight. When ready to serve, heat for one or two minutes in the microwave. Fill warm taco shells with tofu filling, lettuce, tomato and cheese. Pass extra hot sauce. Yields six servings of two tacos each.