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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:
- 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.
- Mix marinade ingredients together. Spoon a little of this thick marinade over each side of tofu triangles. Cover tofu, chill for 30 minutes.
- Wipe mushrooms, cut stalks down to the gills. Put on plate, coat with marinade on both sides.
- 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.
- 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.
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