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 Chocolate Tofu
Ice Cream
1 pkg (16 oz.) silken soft tofu
1 cup soymilk (plain, or vanilla)
1/2 cup oil
1 cup sugar
1/4 cup cocoa
1 Tbs vanilla
1/8 tsp salt
- Blend all the ingredients until smooth and
creamy.
- Use a home ice cream maker to freeze the blended
ingredients, following instructions for ice cream.
Yield: 8 servings. Per serving: 307 calories,
18.7 g fat (2.5 g sat fat), 0 mg cholesterol, 44 mg sodium, 295 g carbohydrate,
8.8 g protein (8.2 g soy protein),1.8 g dietary fiber.
Strawberry Tofu Ice Cream
1 pkg (16 oz.) silken soft tofu
1/2 cup soymilk (plain or vanilla)
1/2 cup oil
1 cup sugar
2 Tbs fresh lemon juice
1 pkg (10 oz.) frozen unsweetened strawberries
1 Tbs vanilla
1/8 tsp salt
- Blend all the ingredients until smooth and
creamy.
- Use a home ice cream maker to freeze the blended
ingredients, following instructions for ice cream.
Yield: 8 servings. Per serving: 325 calories,
18.1 g fat (2.2 g sat fat), 0 mg cholesterol, 47 mg sodium, 35.6 g
carbohydrate, 8.1 g protein (7.8 g soy protein), 1.5 g dietary fiber.
Spinach Dip
1 pkg (10 oz.) frozen chopped spinach
1 pkg (1.4 oz.) dry vegetable soup mix
1 pkg (12 oz.) firm silken tofu
1 can (8 oz.) water chestnuts, chopped coarsely
2/3 cup green onions, chopped
1 cup reduced-fat or light sour cream
1/2 cup low-fat mayonnaise
- Thaw the package of spinach and squeeze dry.
Stir all ingredients together in a large bowl until blended.
- Cover; chill 2 hours. Stir before serving.
Yield: about 4 cups. Serving size: 1/4 cup. Per
serving: 65 calories, 2 g fat (1 g sat fat), 4.5 mg cholesterol, 295
mg sodium, 8 g carbohydrate, 3 g protein (1.5 g soy protein), 0.8 g
dietary fiber.
More Tofu Dips
In a blender, mix 1 dried soup or seasoning mix
packet with 1 package soft or silken tofu for a cholesterol-free dip.
Tofu Waldorf Salad
1 cup Tofu Mayonnaise (recipe below)
1 Tbs honey
1 pkg (16 oz.) extra-firm tofu, cut into 1/2" cubes
3 stalks celery, chopped
1/2 cup raisins
3 apples, cored and chopped
1/2 cup chopped pecans
- Mix the tofu mayonnaise and honey until smooth,
using wire whisk or blender.
- Place the tofu, vegetables, fruits, and nuts
in a salad bowl and pour the dressing over it.
- Toss very gently and chill for one hour before
serving.
Yield: 8 servings. Per serving: 204 calories,
11.6 g fat (1.4 g sat fat), 0 mg cholesterol, 55 mg sodium, 20.2 g
carbohydrate, 8.7 g protein (7.9 g soy protein), 2.8 g dietary fiber.
Tofu Mayonnaise for Waldorf Salad
1 pkg (12 oz.) soft, silken tofu
1 Tbs apple cider vinegar
1 tsp Dijon mustard
1/2 tsp salt
2/3 cup vegetable oil
1 Tbs lemon juice (optional)
- In a food processor or blender on medium speed,
purée the tofu until smooth.
- Add the vinegar, mustard, and salt, and mix
until thoroughly combined.
- Turn the machine on high and drizzle the oil
in slowly until the mixture thickens.
- Taste for seasonings, adding lemon juice if
desired.
- The mayonnaise will keep in the refrigerator
for 2 weeks.
Cheesy Tofu Potato Casserole
10 medium potatoes
1 pkg (12 oz.) silken firm tofu
1/2 cup soymilk (plain or vanilla)
1/2 tsp salt
1/4 cup sour cream (regular or soy)
3 cups shredded cheddar cheese
- Peel and cook potatoes in water for mashing.
- Blend silken tofu and soymilk in blender until
smooth.
- Place cooked potatoes into 4 qt. mixer, blend
on low while adding soymilk/tofu mixture.
- Add salt to potato/tofu soymilk mixture.
- Continue blending on low-medium speed until
potatoes are smooth.
- Layer half of potatoes in 3 qt. pyrex pan.
- Spread a layer of cheese over top to fill half
of pan.
- Spread remainder of potatoes over cheese.
- Spread remainder of cheese over potatoes.
- Bake at 350°F for 15 minutes until cheese
is melted.
- Optional: for additional flavor, 1/2 cup of
finely chopped leeks or green onions can be added while blending
potato/tofu soymilk mixture.
- Sprinkle bacon bits on top of mixture.
Yield: 8 servings. Per serving: 303 calories,
17.2 g fat (9 g sat fat), 48 mg cholesterol, 409 mg sodium, 22.5 g
carbohydrate, 15.5 g protein (2.4 g soy protein), 2.1 g dietary fiber.
Fried Tofu
1 pkg (16 oz.) 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
- Drain and press water from tofu.
- Slice tofu into equal-size cubes.
- Cover tofu and place in freezer. Freeze tofu
until solid (2 hours).
- Mix flour, salt, pepper, egg, and water until
well blended.
- Place frozen tofu in pan under cool running
water until thawed.
- Gently press out water from cubes.
- Coat tofu with batter.
- Heat oil to 350°F in deep skillet or electric
fryer.
- Carefully drop battered tofu into hot oil.
Deep-fry until golden brown.
- 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.
Thousand Island Dressing
1 (12 oz.) pkg silken tofu
1/4 cup water
2 Tbs white vinegar
1 Tbs lemon juice
2 tsp sugar
6 Tbs chili sauce
2 Tbs chopped sweet pickles
1/4 cup chopped green pepper
2 Tbs chopped green onions
- Put the silken tofu, water, vinegar, lemon
juice, sugar, and chili sauce in the blender and whirl until smooth.
- Pour the mixture into a small bowl. Stir the
pickles, green pepper and green onions into the dressing. Store in
the refrigerator.
Yield: 8 servings. Per serving: 50 calories, 1
g total fat (0 g sat fat), 0 mg cholesterol, 158 mg sodium, 7 g carbohydrate,
3 g protein (3 g soy protein), 0 g dietary fiber.
Easy Lasagna
1 can (8 oz.) mushrooms, chopped
1 1/2 cups zucchini, chopped
1 pkg (16 oz.) water-packed, firm tofu, drained
1 Tbs lemon juice
1 Tbs 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 (8 oz.) lasagna noodles, uncooked
1 pkg (8 oz.) Mozzarella-style soy cheese, grated
1/4 cup Parmesan-style soy cheese
- Preheat oven to 350°F.
- Cook the mushrooms and zucchini in a non-stick
skillet until tender, adding a little water if needed. Set aside.
- Mash the tofu in a small mixing bowl. Add the
lemon juice, dried parsley flakes, Italian herb seasoning, and pepper.
Mix well.
- Combine the water and marinara sauce. (The
extra water will be absorbed by the uncooked noodles.)
- 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.
- Put another 1/3 of the sauce on top, the remaining
noodles, the remaining tofu and then the last 1/3 of the sauce.
- Top with the remaining Mozzarella-style and
Parmesan-style soy cheeses.
- Cover the casserole with foil.
- Bake at 350°F for one hour.
- 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.
Ranch Salad Dressing
1 1/4 cups soymilk
1 (12 oz.) pkg silken tofu
1 (1 oz.) pkg Ranch salad dressing mix packet
- Put the soymilk, silken tofu, and dressing
mix into a blender container.
- Whirl until well blended, scraping down sides
if necessary. Put dressing into a jar and store in the refrigerator.
Yield: 10 servings. Per serving: 48 calories,
1.5 g total fat (0 g sat fat), 0 mg cholesterol, 249 mg sodium, 5 g
carbohydrate, 3 g protein (3 g soy protein), 0 g dietary fiber. |
