Sesame Roasted Tofu with Satay Sauce and Broccoli

I'm not sure when I talked myself out of worrying about it, but I did. After a handful of failed attempts at Tastespotting, I realized that I'm just not one to individually wrap my cookies and brownies in ribbons... maybe someday (because it certainly makes for a pretty picture.) This is not to say that I'm not still a big fan of Tastespotting - because I am. It is a visually stunning way to meet new bloggers and get dinner ideas.

However, with Tastespotting's stall due to legal issues, Food Gawker stepped in to fill the void. Same basic principle, same amazing submissions. Everyone is happy. Except, TS is back. And now with both in my Google Reader, I pop in to "catch up" and find I have 300+ entries! Whoa baby! Both are lovely - and users seem to submit to both... but it leads to duplicates... Which leads me to... who to choose? I feel like need to decide... and I have no idea which way to lean. I know how overwhelming to seems to have so many entries to read (too much pressure!)... Do you have a similar problem? If you are feeling the same way, how would you choose?


On to the recipe! I'd never made a satay sauce before - but it read so beautifully in Rose Eliot's Vegetarian Supercook, I just had to give it a try. As much as I know Dave will eat whatever I put in front of him (I love that he trusts me like that), I still worry when I add tofu to the menu. I shouldn't have, though, because as simply as the tofu is prepared (a simple soak in soy sauce and sprinkled in sesame seeds), the satay sauce really makes the dish.

I myself was a little worried when I first assembled the sauce in the pot, it didn't taste like much - it even seemed a little bland. (I thought I was screwed.) Have faith, though, because once the sauce heats up and the flavors have a chance to meld, it's amazing. Creamy, with a nice punch of heat from the ginger, garlic and chili flakes. Both the tofu and the broccoli were lovely dipped in the sauce.

My resident tofu-squeamish husband liked it so much, he had seconds - so if you're skittish, too - this would be a good way to get your toes wet!

Sesame Roasted Tofu with Satay Sauce and Broccoli
c/o Vegetarian Supercook, by Rose Elliot
http://www.amazon.com/Vegetarian-Supercook-Rose-Elliot/dp/0600615677/ref=sr_1_1?ie=UTF8&s=books&qid=1214341705&sr=8-1

Serves 4.

1 lb tofu, drained
4 tablespoons soy sauce
2 tablespoons roasted sesame oil
2 tablespoons sesame seeds
2 medium-sized bunches of broccoli, trimmed and broken into florets

Sauce
4 heaped tablespoons peanut butter (smooth or crunchy)
1 14-ounce can coconut milk
2 garlic cloves, crushed
2 teaspoons grated fresh ginger root
½ teaspoon dried red chili flakes
2-3 teaspoons honey
4 tablespoons chopped cilantro, to garnish

Blot tofu dry on paper towels and cut into thin strips about ¼ inch thick. Put the strips on a plate in a single layer, pour the soy sauce on top, then turn the strips so that they are all coated.

Heat the sesame oil in a grill pan or shallow roasting pan under a preheated hot broiler. Put the tofu strips in the pan in a single layer and scatter with half the sesame seeds. Immediately turn them over and coat with the remaining sesame seeds.

Put the pan back onto or under the heat and grill or broil for about 10 minutes, or until the tofu is crisp and browned, then turn the pieces over and broil or grill on the other side.

Meanwhile, make the satay sauce. Put the peanut butter into a saucepan and gradually stir in the coconut milk to make a smooth sauce, then add the garlic, ginger, and chili. Heat gently, taste, and add honey to taste. Remove from the heat and set aside until required.

About 5-10 minutes before the tofu is ready, heat ½ inch depth of water in a large saucepan and bring to a boil. Add the broccoli, cover, and cook for 4-5 minutes, or until just tender. Drain.

Put some broccoli, tofu, and a serving of satay sauce on each plate, scatter the sauce with some cilantro and serve.

See the recipe...

Heidi's Caramelized Tofu Recipe

I made this back in February, but it would make a really nice Spring-time dinner. I actually made it within days of Heidi's posting about it, but because of that, I didn't want to chat about it while it was still fresh on her blog... and then it sat there and sat there... waiting patiently.

For those of you that shudder at the idea of tofu or Brussels sprouts, those that are quaking at the idea of both these ingredients together in one dinner, I beg you - suspend your disbelief and give this a try. The tofu-steaks are flavored nicely by the garlic, pecans and sugar, and the quick saute of the sprouts leaves them bright and crisp-tender. I promise you will not be disappointed.

I had great fun preparing this dinner. Not only was I able to break out my v-slicer to shred my sprouts, but I only dirtied up one pan during the cooking process! Sweet! The nice thing about the thinly sliced sprouts is that they don't need long in the pan to be cooked-through and caramelized. Only a few minutes to golden-up in parts, and you're good to go. Quick, easy, nutritious.

The varying textures were really nice, too. The soft-but-not-squishy tofu with the the crunch of the pecans atop the tender-but-not-squidgy sprouts... no uniform bites here! Try this. You'll like it.

Caramelized Tofu Recipe
c/o Heidi at 101 Cookbooks
http://www.101cookbooks.com/archives/caramelized-tofu-recipe.html

7 - 8 ounces extra-firm tofu cut into thin 1-inch segments (see photo)
a couple pinches of fine-grain sea salt
a couple splashes of olive or peanut oil
2 medium cloves garlic, minced
1/3 cup pecans, toasted and chopped
3 tablespoons brown sugar
1/4 cup cilantro, chopped
1/2 lb. brussels sprouts, washed and cut into 1/8-inch wide ribbons

Cook the tofu strips in large hot skillet (or pot) with a bit of salt and a splash of oil. Saute until slightly golden, about 4 minutes. Add the garlic and pecans, and cook for another minute. Stir in sugar. Cook for another couple of minutes. Remove from heat and stir in cilantro. Scrape the tofu out onto a plate and set aside while you cook the brussels sprouts.

In the same pan (no need to wash), add a touch more oil, another pinch of salt, and dial the heat up to medium-high. When the pan is nice and hot stir in the shredded brussels sprouts. Cook for 2 - 3 minutes, stirring a couple times (but not too often) until you get some golden bits, and the rest of the sprouts are bright and delicious.

Serves 2 - 3 as a main, 4 as a side

See the recipe...

Southwestern Tofu Scramble

I won't lie, I chose this dish because it gave me an excuse to get more tortillas. I love tortillas and I will take any excuse to eat them. I think I confessed once that I used to eat leftover spaghetti in tortillas in college. I am currently under the spell of the whole wheat flour tortillas that Whole Foods carries in their bakery department. Glorious, they are. I've been eating them with hummus and peanut butter (not together) and just plain.

This recipe was a lovely way to fill those tortillas, let me tell you. The more we have it, the more I just adore tofu. It is a perfect flavor chameleon, super healthy and just so versatile! I had never "scrambled" tofu before and I was a little nervous. I know they're supposed to take on the texture of scrambled eggs, and in a way they did, but with the cumin and chili powder flavoring the tofu, it seemed more taco-filling-esque than scrambled-egg-y.

The zucchini was a nice touch, as it added a good texture difference and healthy chew. Of course I over-did it with the corn, but so what! I like corn! There isn't much chopping to this dinner, so it is perfect for a weeknight. (That, and we had a good amount left over, which made a terrific lunch the next day!) Pick out your favorite salsa, grate some cheese, and you're good to go.

I feel like I say this every time I make tofu, too, but this is another good Introductory Tofu Recipe... my husband happily gobbled this up!

Southwestern Tofu Scramble
c/o Eating Well Magazine, April 2008
http://www.eatingwell.com/recipes/southwest_tofu_scramble.html

Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.

Makes 4 servings, about 3/4 cup each

3 teaspoons canola oil, divided
1 14-ounce package firm water-packed tofu, rinsed and crumbled
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt, divided
1 small zucchini, diced
3/4 cup frozen corn, thawed
4 scallions, sliced
1/2 cup shredded Monterey Jack cheese
1/2 cup prepared salsa
1/4 cup chopped fresh cilantro


Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.

Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.

Per serving: 202 calories; 12 g fat (4 g sat, 5 g mono); 13 mg cholesterol; 12 g carbohydrate; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium.

See the recipe...

Kung Pao Tofu

Nevermind. I take back everything I said. I no longer want to make friends with my neighbors. In fact, I have a bucket-full of strong words for my neighbors. I hope they ALL stub their toes during their middle-of-the-night bathroom breaks, that they accidentally use salt instead of sugar in their baked goods, and that they sip some soured milk. A pox on my neighbors.

Why? Well, they had my car towed. I am sure they didn't all band together to do it, but SOMEONE did, and I'm chuffed about it. Tired and zoned out, I parked a spot to the left of my numbered spot. Rather than knock on my door or call me or have the leasing office call me, they called the (super-rude) towing company. I came out of my apartment to an empty spot and just stood there. (At least it happened at home - I frequently have nightmares in which my car is stolen while I'm in the grocery store or mall or something - and in my dreams, it's much scarier.) Anyway, it isn't like I'm new - we've been here 5 years and have always had the same spot. I should have looked. I just wish whoever called me in had had some common courtesy. Live and learn, I suppose.

I'm sorry for the rant. I hope I can make it up to you with this lovely version of home-made take-out. I've been really enamored lately with my issue of Eating Well Magazine (and you'll seen more from it shortly - I have some posts saved up!) I know that whatever I make from it will be healthy and delicious - and not to mention quick! I had never tried any "Chinese" food at home, and this recipe seemed like a nice starting point.

This would be another good dish to use, too, if you've wanted to break into tofu but have been squidgy about it. The tofu is flavored nicely by the five-spice powder and the oyster sauce, and since it's sauteed in the pan for a while before it is added to the veggies and sauce, it isn't the least bit squishy. I served the kung-pao over jasmine rice, but I'm sure the noodles would be terrific as well. This dish was really satisfying and I'll happily make it again. My Darling Picky Eater seemed happy with it as well, and asked that I look for a tofu-and-broccoli recipe next!

Kung Pao Tofu
c/o Eating Well Magazine, March/April 2008
http://www.eatingwell.com/recipes/kung_pao_tofu.html

You won’t be tempted to reach for another take-out menu again after trying this easy vegetarian remake of the popular Chinese classic. Serve with Chinese noodles.

Makes 4 servings, about 1 cup each

1 14-ounce package extra-firm water-packed tofu, rinsed
1/2 teaspoon five-spice powder, divided (see Shopping Tip)
1 tablespoon canola oil
1/2 cup water
3 tablespoons oyster-flavored or oyster sauce (see Shopping Tip)
1/2 teaspoon cornstarch
12 ounces broccoli crowns, trimmed and cut into bite-size pieces (4 cups)
1 yellow bell pepper, cut into 1/2-inch dice
1 red bell pepper, cut into 1/2-inch dice
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
2 tablespoons unsalted roasted peanuts
2 teaspoons hot sesame oil (optional)

Pat tofu dry and cut into 1/2-inch cubes. Combine with 1/4 teaspoon five-spice powder in a medium bowl.

Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.

Meanwhile, whisk water, oyster sauce, cornstarch and the remaining 1/4 teaspoon five-spice powder in a small bowl.

Add broccoli, yellow and red bell pepper to the pan and cook, stirring occasionally, until beginning to soften, about 4 minutes. Add ginger and garlic and cook, stirring, until fragrant, about 30 seconds. Reduce heat to low, add the oyster sauce mixture and cook, stirring, until thickened, about 30 seconds. Return the tofu to the pan along with peanuts and stir to coat with sauce; stir in hot sesame oil (if using).

Per serving: 197 calories; 11 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 16 g carbohydrate; 12 g protein; 5 g fiber; 622 mg sodium; 517 mg potassium.

TIP: Shopping tips: Be sure to use “oyster-flavored” sauce (it’s oyster-free) to make this vegetarian; both it and oyster sauce are found in the Asian-food section or at Asian markets. Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section or with other Asian ingredients.
 

See the recipe...

Chocotofu Pudding

Tofu what? You read correctly, chocolate pudding made with tofu. Unsquinch your nose, please. Give this darling little pudding a chance, would you?

The very same day I read about this pudding on Kate in the Kitchen's blog, I had to make it. In fact, as I was reading the post I thought, "I have tofu at home... I could do this..." I planned it out... my darling husband had an errand to run after work, so I sneakily made it while he was away... so that I could present this tofu-pudding to him without any preconceived notions in his head.

The pudding came together like a dream... a minute in the food processor made the tofu nice and creamy. The addition of the maple syrup and vanilla removed the beaniness of the tofu, allowing the chocolate to shine through. The resulting pudding was thick and smooth. Once refrigerated, the pudding's texture was similar to that of gelato! Yum!

Dave seemed to like it ok at first. I think the texture put him off, as it wasn't quite the same as normal pudding. He even made that "What? I'm eating tofu??!?!?!" face... More for me, I guess!! (Which rocks, because I adored this pudding!!)

I mean, really, if you're craving chocolate but trying to be healthy, this is a lovely vehicle for it.



Chocolate Soy Surprise Pudding
from the July issue of Taste For Life, a magazine supplement of Healthy Foods & Healthy Ways natural foods store.
c/o http://cooknkate.wordpress.com/2007/09/28/mmmmmpudding/#more-895

1 container silken firm tofu
1/2 c. semi sweet chocolate chips
1/2 c. dark chocolate chips
1/2 c. maple syrup
1 T. natural vanilla

Melt chocolate over low heat, a double boiler or in the microwave.

In food processor, blend tofu smooth, scraping sides as needed. Add in syrup and vanilla, blend to mix well. Add melted chocolate all at once, and blend to mix well, scraping if needed. Pour into a bowl and chill. Serve with fruit, angel food cake or by itself.

The chilled texture of this is similar to fine truffles. It is thick, dense and firm. Soften in the microwave before eating if you prefer.

235 cal/ serving; 6 g. protein; 37 g. carbohydrates; 2 g. fiber; 11 g. total fat(5 sat, 5 mono, 1 poly) 9 mg. sodium

See the recipe...

Italian-Style Tofu Bake

Italian-style tofu what? It might not look like much, but it made me really happy. I have had pizza on the brain for the better part of a week, and while this wasn't a perfect match, it was pretty close. And close in a really useful way. You know how you have a craving for M&M's, but you try to be good and have an apple instead? And then maybe you have some baked lays? But deep down, you still really want those M&M's, and eventually you get them, and you're satisfied, but now you've ALSO had the apple and chips? Yah, this dinner was like that, except it kinda worked. (Next time I make it, though, I'm going to follow the Hubs' suggestion and add sausage or pepperoni and maybe a little tomato sauce).

Whoa. What all that meant was: this was a light, healthy dinner masquerading as pizza (or lasagna maybe?), and I'm okay with that. I think it has a lot of potential - lots of different ways to mix and match, according to your tastes and state of mind. Want sausage? Or maybe mushrooms? No? Green pepper maybe more your style? Add it!

Worth noting - make sure you press the tofu slices between paper towels before you line the baking dish with them (or really, press them out before you do anything with tofu). A lot of liquid comes out, and it will lead to a nicer textured tofu (less squishy)(unless you like that).

O! I also used some fresh basil on top, rather than dried, and I used smoked sun-dried tomatoes and smoked mozz... added nice depth.

Italian-Style Tofu Bake
From: The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less

2 teaspoons extra virgin olive oil
2 garlic cloves, minced
10 ounces fresh spinach, thick stems trimmed (5 cups packed or 10 cups loosely packed)
1 (15 ounce) package firm tofu, sliced lengthwise into 8 pieces
1 tablespoon dried basil, divided
4 sun-dried tomatoes (packed in oil), drained and thinly sliced
½ cup shredded part-skim mozzarella cheese
2 tablespoons freshly grated Parmesan cheese
Salt and freshly ground black pepper

Heat oven to 400°F.

Heat oil over medium heat in a large skillet. Add garlic and cook until softened, about 1 minute. Add spinach, cover, and cook until wilted and tender, about 3 minutes; season with salt and pepper. Remove from heat.

Lay tofu slices in a single layer in a 9- by 13-inch baking dish. Sprinkle each slice with a pinch of the basil.

Top tofu slices evenly with spinach, tomatoes, mozzarella, Parmesan, and remaining basil. Bake until tofu is hot and cheeses are melted and bubbling, about 15 minutes.

Makes 4 servings.

Per serving: 190 cals, 12 g fat, 3.5 sat fat, 19 g protein, 6 g carbs, 3 g fiber, 280 mg sodium

See the recipe...

Coconut-Crusted Tofu with Peach-Lemongrass Salsa

I printed this recipe in March, hopeful that I'd get to it eventually. I think that's about when I started giving tofu a chance, sneaking it into our meals.

Thank goodness for this dinner. Between our breakfast, pizza and a churro from Costco for lunch, Maggie Moo ice cream in the afternoon... I'm sure you see where I'm going with this. Today was a classically bad-eating Saturday. (I did really like that churro, though!)

I made some brown basmati to go-with, and I steamed some CSA sugar snap peas during the last ten minutes of the rice. (I feel very sneaky.) I do wish that the coconut had adhered better to the tofu, and Dave suggested more jalapenos for the salsa. Overall, it was a nice healthy dinner, that assuaged a little ice cream guilt.

Coconut-Crusted Tofu with Peach-Lemongrass Salsa
Eating Well Magazine, June/July 2006
http://www.eatingwell.com/recipes/coconut_tofu_peach.html

3 medium peaches, peeled, pitted and diced
1-2 jalapenos, preferably red, seeded and minced
1 2-inch piece fresh lemongrass, minced, or 1 teaspoon dried (see Note)
1 tablespoon chopped fresh basil
1 tablespoon brown sugar
1 tablespoon rice-wine vinegar
¾ teaspoon salt, divided
½ cup unsweetened flaked coconut
2 tablespoons flour
2 tablespoons cornstarch
1 14-ounce package extra-firm water-packed tofu, drained
2 tablespoons canola oil, divided

Preheat oven to 400°F. Set a wire rack on a large baking sheet.

Combine peaches, jalapenos, lemongrass, basil, brown sugar, vinegar and 1/4 teaspoon salt in a medium bowl; toss to combine.

Mix coconut, flour and cornstarch in a shallow dish. Cut the block of tofu lengthwise into 8 thin steaks. Pat the tofu slices dry with a paper towel, sprinkle with the remaining 1/2 teaspoon salt, then press both sides of each tofu steak into the coconut mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 4 tofu steaks and cook until golden brown, about 2 minutes per side, adjusting heat as necessary to prevent scorching. Transfer the tofu steaks to the rack-lined baking sheet and place in the oven to keep warm. Heat the remaining 1 tablespoon oil in the skillet over medium-high heat; cook the remaining tofu steaks until golden brown, about 2 minutes per side. Serve the tofu with the peach salsa.

Makes 4 servings.

Per serving: 251 calories; 16 g fat (4 g sat, 9 g mono); 0 mg cholesterol; 19 g carbohydrate; 11 g protein; 3 g fiber; 491 mg sodium; 313 mg potassium.

See the recipe...

Sneaky Tofu

I let him take the first bite.

"How is it," I asked.

"Very good!!" he replied, mouth full.

"Rock on," I thought. "I'm glad you said that," I said.

He paused the TV and looked at me. I explained that rather than use ricotta, like most filled pastas, I'd used tofu. I promised that the recipe actually called for tofu, because there is absolutely no way I would ever thought to do it on my own.

I admit, I had reservations. I watched the whole mess come together and I was nervous. Sure, he was in the very same kitchen with me when I popped the tofu into the food processor (he is a mostly oblivious type), but would it be good? I'm so pleased with it, I'm actually looking forward to tomorrow night's leftovers. I might not yet be wondering what else I can slip tofu into, but its a start!

While I'm at it, I think I'll submit this for this week's Presto Pasta Night. I'm either really really early, or super-late. I'll let Ruth decide. :)



Baked Stuffed Shells
http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=1215893

Stuffing:

1/4 cup boiling water

6 sun-dried tomatoes

1 cup (4 ounces) shredded part-skim mozzarella cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese

1 tablespoon chopped fresh parsley

1/4 teaspoon freshly ground black pepper

1/8 teaspoon salt

1 (14-ounce) package reduced-fat firm tofu

1 egg, lightly beaten

18 cooked jumbo pasta shells

Sauce:
1 tablespoon olive oil

1 ¾ cups chopped onion (about 1 large)

1 cup chopped green bell pepper (about 1 medium)

1 cup chopped red bell pepper (about 1 medium)

3 garlic cloves, minced

Cooking spray

¾ pound low-fat turkey breakfast sausage, casings removed

¼ cup red wine

2 tablespoons no-salt-added tomato paste

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon freshly ground black pepper

1/8 teaspoon salt 1 (28-ounce) can organic crushed tomatoes

2 tablespoons grated fresh

Parmesan cheese

Preheat oven to 350°.

To prepare stuffing, combine 1/4 cup boiling water and sun-dried tomatoes in a small bowl; let stand 20 minutes or until tomatoes soften. Drain and finely chop. Combine tomatoes, mozzarella, and next 6 ingredients (through egg) in a food processor; process until smooth. Spoon 2 tablespoons stuffing into each shell. Set stuffed shells aside.

To prepare sauce, heat oil in a large skillet over medium-high heat. Add onion, bell peppers, and garlic; sauté 6 minutes or until tender. Place onion mixture in a bowl.

Coat pan with cooking spray; return pan to heat. Add sausage, and cook 6 minutes or until browned, stirring to crumble. Add wine; cook until wine is reduced to 2 tablespoons (about 3 minutes). Stir in onion mixture, tomato paste, and next 5 ingredients (through tomatoes); bring to a simmer. Cook 25 minutes or until slightly thick.

Spread 2 cups sauce over bottom of an 11 x 7-inch baking dish coated with cooking spray. Arrange stuffed shells in a single layer in pan; top with remaining sauce. Sprinkle 2 tablespoons Parmesan over sauce. Bake at 350° for 40 minutes or until bubbly. Yield: 6 servings (serving size: 3 stuffed shells and about 1 cup sauce)

See the recipe...