Food & Drink 

Advertisement

4 ways with tofu

Widely regarded as the vegetarian staple, here are some of the ways tofu can be incorporated into your meals

Tofu, an ancient Chinese invention, is seen as a good source of all the nutrients and goodness that would normally be had from a carnivore's diet. Its texture and taste make it a good substitute for meat in all kinds of dishes.

• Griddled marinated tofu & Portabello mushroom stack
• Saffron paella with marinated tofu pieces
• Scrumptious honey tofu stir-fry
• Zesty pesto tofu with Mediterranean salad

Griddled marinated tofu & Portabello mushroom stack

Serves 4 as light main dish

Preparation time: 25 minutes

Cooking time: 15 minutes

Fat content: 3.2g per 100g, 8.1g per portion

Kcals: 97 per 100g, 242 per portion

Ingredients:
250g tofu
For the marinade:
3 tbsp soya sauce
1 tbsp vegetable oil
3 tsp finely grated fresh ginger
4 tsp fino sherry
1½ tbsp rosemary leaves, finely chopped
1½ tbsp dark muscovado sugar
¼ - ½ tsp smoky Tabasco sauce (optional)
4 large flat mushrooms
2 English muffins, split and toasted
2 beef tomatoes, sliced
50g rocket, washed

Method:

1. Drain tofu. Wrap securely, like a parcel in several layers of kitchen paper, and place on a board. Press gently to extract as much liquid as possible without crumbling the tofu. Repeat this process until there is only a little moisture coming through the paper. Carefully cut the tofu in half horizontally and then again diagonally making four triangles and lay on plate.
2. Mix marinade ingredients together. Spoon a little of this thick marinade over each side of tofu triangles. Cover tofu, chill for 30 minutes.
3. Wipe mushrooms, cut stalks down to the gills. Put on plate, coat with marinade on both sides.
4. Brush non-stick griddle or frying pan lightly with oil. Griddle or fry the tofu at high heat for about 2-3 minutes on each side until firmed up slightly and a golden/charred colour. Remove from pan and keep warm. Cook mushrooms at high heat in the same way as the tofu until just cooked.
5. Serve immediately on four plates - each stacked as follows: toasted muffin, mushroom, tomato slice, rocket and finish with a tofu triangle on top.

Cook's tips: For a firmer texture, store tofu in the freezer, and then defrost before using. The tofu will have a firmer, 'chewier' texture, and will be slightly spongy looking - good for carrying marinade.

Reheat the tofu on the barbeque for extra flavour. The mushrooms can be cooked (not reheated) over the BBQ too.

Delicious     Digg     reddit     Facebook     StumbleUpon

  Get the latest iVillage news on your desktop    Sign up for more iVillage RSS feeds

© iVillage Limited 2000-2008. All rights reserved. | © iVillage inc. 1995-2008. All rights reserved.
iVillage Ltd is a UK company registered in England & Wales (3837269) at 80-110 New Oxford Street, London WC1 1HB