email this pageTofu’s greatest asset is its ability to disguise itself and take on the flavor of whatever it’s combined with. Soft or silken tofu whips up to a silky smooth consistency, substituting beautifully for cream cheese, mayonnaise or sour cream. The firmer, denser water-packed tofu behaves like a sponge, absorbing whatever marinade it’s paired with. Just remember to use the right variety for the job, and you’ll have a whole new appreciation for tofu.
• Water-packed tofu—Available in soft, firm and extra-firm textures, water-packed tofu always comes refrigerated. Its texture is crumbly, with a shaggy edge if pulled apart, and it has a slightly spongy uneven surface. It holds up well to stir-frying and sautéing and is terrific marinated, as it takes on whatever flavors it comes in contact with.
• Silken tofu—Silken or soft tofu’s greatest asset is its ability to disguise itself in creamy concoctions from cheesecake to dips to salad dressing. Silken or soft tofu comes aseptically packaged in small cardboard boxes (which require no refrigeration) and in tubs in water, which do require refrigeration. It really is “silky,” with a texture akin to custard. It absolutely can not be stir-fried or sautéed as it will turn to mush.
Hot Artichoke Spinach Dip
Silken tofu stands in for the mayonnaise and cream cheese common in this cocktail party fare. Serve with pita chips.
Ingredients
Ingredients
Cooking spray
2 cups coarsely chopped marinated artichoke hearts (3 small jars), marinade reserved
1 (10-ounce) box frozen spinach, thawed and drained
½ cup sliced green onions
24 ounces silken tofu, drained
2 garlic cloves, halved
4 ounces Neufchatel
Dash cayenne pepper
1/3 cup grated Swiss cheese
2/3 cup shredded Parmesan cheese, divided
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper to taste
Instructions
2 cups coarsely chopped marinated artichoke hearts (3 small jars), marinade reserved
1 (10-ounce) box frozen spinach, thawed and drained
½ cup sliced green onions
24 ounces silken tofu, drained
2 garlic cloves, halved
4 ounces Neufchatel
Dash cayenne pepper
1/3 cup grated Swiss cheese
2/3 cup shredded Parmesan cheese, divided
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper to taste
1. Preheat oven to 350F. Spray a shallow gratin or 8-inch square baking dish with cooking spray.
2. Combine artichokes, spinach and onion in a medium bowl. Set aside.
3. Place tofu, garlic, Neufchatel, cayenne and 2 tablespoons reserved artichoke marinade in food processor. Process until smooth.
4. Combine tofu mixture with artichoke mixture. Add Swiss cheese, 1/3 cup Parmesan, salt and pepper and stir until well combined. Transfer to the prepared baking dish.
4. Sprinkle remaining Parmesan over top. Bake 30 to 35 minutes or until hot, bubbly and golden brown on top. Serves 10 to 12 as an appetizer.
Recipe by Crescent Dragonwagon, "Relish the Healthy Table," October 2006.
Nutritional Information
2. Combine artichokes, spinach and onion in a medium bowl. Set aside.
3. Place tofu, garlic, Neufchatel, cayenne and 2 tablespoons reserved artichoke marinade in food processor. Process until smooth.
4. Combine tofu mixture with artichoke mixture. Add Swiss cheese, 1/3 cup Parmesan, salt and pepper and stir until well combined. Transfer to the prepared baking dish.
4. Sprinkle remaining Parmesan over top. Bake 30 to 35 minutes or until hot, bubbly and golden brown on top. Serves 10 to 12 as an appetizer.
Recipe by Crescent Dragonwagon, "Relish the Healthy Table," October 2006.
Per serving: 150 calories, 9g fat, 12g prot., 8g carbs., 2g fiber, 430mg sodium.
Orange-Glazed Tofu
Here, water-packed tofu is roasted and basted with a bath of sweet-salty-savory flavors.
Ingredients
Cooking oil spray
2 (14-ounce) tubs extra-firm tofu
1 large seedless navel orange, zest and sections
3 tablespoons rice wine vinegar
1/3 cup white or light miso
1/2 cup vegetable or chicken stock
1/2 cup orange juice
½ cup mirin (sweet Japanese rice wine) or sweet sherry
2 garlic cloves
3 tablespoon creamy peanut butter
1 tablespoon tomato paste
Cayenne or hot pepper sauce, to taste
1/8 teaspoon salt
Freshly ground black pepper
Instructions
1. Preheat oven to 425F. Spray a 13-by-9-inch baking pan with cooking oil.
2. Drain tofu. Cut each block of tofu in 4 slabs, each about the size and shape of a deck of cards. Place tofu in prepared pan.
3. Grate rind from orange, then remove and discard the white fibrous portion just under the rind. Halve the orange, pick out seeds and place fruit and rind in the processor with all remaining ingredients. Process until smooth. Pour over tofu in baking dish.
4. Bake 35 minutes. Remove pan, and, using tongs, turn over tofu pieces, then spoon a bit of sauce onto each. Bake about 20 minutes longer or until tofu is golden brown and there is very little glaze left. Let cool slightly, then stir browned bits around the pan edges into remaining glaze. Serve, dividing remaining glaze among the servings. Serves 4.
Recipe by Crescent Dragonwagon, "Relish the Healthy Table," October 2006.
Nutritional Information
Ingredients
Cooking oil spray
2 (14-ounce) tubs extra-firm tofu
1 large seedless navel orange, zest and sections
3 tablespoons rice wine vinegar
1/3 cup white or light miso
1/2 cup vegetable or chicken stock
1/2 cup orange juice
½ cup mirin (sweet Japanese rice wine) or sweet sherry
2 garlic cloves
3 tablespoon creamy peanut butter
1 tablespoon tomato paste
Cayenne or hot pepper sauce, to taste
1/8 teaspoon salt
Freshly ground black pepper
1. Preheat oven to 425F. Spray a 13-by-9-inch baking pan with cooking oil.
2. Drain tofu. Cut each block of tofu in 4 slabs, each about the size and shape of a deck of cards. Place tofu in prepared pan.
3. Grate rind from orange, then remove and discard the white fibrous portion just under the rind. Halve the orange, pick out seeds and place fruit and rind in the processor with all remaining ingredients. Process until smooth. Pour over tofu in baking dish.
4. Bake 35 minutes. Remove pan, and, using tongs, turn over tofu pieces, then spoon a bit of sauce onto each. Bake about 20 minutes longer or until tofu is golden brown and there is very little glaze left. Let cool slightly, then stir browned bits around the pan edges into remaining glaze. Serve, dividing remaining glaze among the servings. Serves 4.
Recipe by Crescent Dragonwagon, "Relish the Healthy Table," October 2006.
Per serving: 320 calories, 11g fat, 21g prot., 29g carbs., 3g fiber, 1300mg sodium.
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