Two Sides of Tofu

the healthy table

Two Sides of Tofu

You, yes, you. I’m talking to you. The one who is going “Ewwwww” at the very mention of tofu. Now, come on. Be fair. Have you ever tasted tofu? Ever tasted it seasoned and cooked appropriately?
    Just as we, as a culture, got over saying “it’s too spicy” about Mexican and Thai food, it’s time to open our minds (and mouths) to tofu. It’s versatile, high in protein, adaptable, and willing to be part of everything from dips to desserts to main dishes. Here are two more tofu dishes that just may make you a convert.


Broccoli-Tofu Cheese Enchiladas

East meets best, Southwest-style. Conventional water-packed tofu's special qualities make yummy enchiladas. Use commerically made red or green enchilada sauce (sometimes called red or green chili sauce) or alternate stripes of both.

Ingredients
Filling:
1 tablespoon olive oil
1/2 large onion, coarsely chopped
3 cups coarsely chopped broccoli
1 (14-ounce) package firm, fresh (not silken) water-packed tofu
2 ounces Neufchatel or regular cream cheese
2 garlic cloves, peeled and quartered
1 1/2 teaspoons chili powder
1 teaspoon salt
Nonstick cooking spray

Enchiladas:
6 to 8 (8-inch) corn tortillas
2 1/2 cups enchilada sauce (red or green) or mild salsa
4 ounces grated sharp Cheddar Cheese or Monterey Jack cheese
Instructions
1. Preheat oven to 400F.
2. Heat oil in a large skillet and saute onion and broccoli 5 minutes.
3. Place half the tofu in a food processor. Coarsely crumble the other half into a bowl.
3. To the food processor, add Neufchatel, garlic, broccoli mixture, chili powder and salt. Pulse until smooth. Add onion and broccoli mixture and pulse a few times until coarsely chopped.
4. Combine mixture with crumbled tofu and stir well.
5. Spray a 13-by-9-inch baking dish with cooking spray.
6. Place about 1/6 of filling down middle of each tortilla, roll up and place seam side down in baking dish.
7. Pour enchilada sauce over top. Bake 15 to 20 minutes. Remove from oven and sprinkle with cheese. Increase temperature to 450F and bake 5 to 10 minutes longer or until until cheese melts. Serves 4.

Recipe by Crescent Dragonwagon, "Relish the Healthy Table," October 2006.

Tofu Bourguignon

This stew is full of the hearty, satisfying flavors of the Frnech countryside. Serve in a bowl around a mound of mashed potatoes, it's savory and pleasing. Mushroom stock is available in a 1-quart aseptic box.

Ingredients
2 tablespoons olive oil
1 tablespoon butter
1 small onion, chopped
1 stalk celery, chopped
1 cup button mushrooms, halved
1 cup shiitake mushrooms, halved and sliced
3 garlic cloves, pressed
2 cups hearty dry red wine
2 1/4 cups vegetable stock, divided (preferably mushroom)
1 tablespoon sun-dried tomato paste
4 ounces peeled baby carrots
4 ounces peeled pearl onions
2 large Portobella meshrooms, cut in thick slices
3 (6-ounce) packages baked flavored tofu, sliced
2 tablespoons cornstarch
1 teaspoon salt
1/2 teaspoon coarsely ground black pepper
2 tablesppons minced parsley
Instructions
1. Heat a large, heavy soup pot. Add olive oil and butter. Add chopped onion and cook 4 to 5 minutes. Add celery, button mushrooms, shiitake mushrooms and garlic and saute 1 minute. Cover and steam 2 minutes.
2. Combine wine, 2 cups stock and tomato paste. Add to soup pot, scaping bottom to loosen browned bits. Bring to a boil, add carrots and pearl onions, and boil 1 minute. Reduce heat to a simmer. Cook, partially covered, 20 minutes. Add Portobella mushrooms and cook 5 to 10 minutes or until carrots and onions are tender. Add tofu.
3. In a small cup, whisk reserved stock and cornstarch to make a paste.
4. Bring mixture back to a hard boil and stir in stock-cornstarch mixture. Cover and simmer 30 to 45 minutes. Sauce will thicken slightly. Add salt and pepper. Sprinkle with parsley and serve immediately. Serves 4.

Recipe by Crescent Dragonwagon, "Relish the Healthy Table," October 2006.

Crescent Dragonwagon is a food writer in Saxtons River, Vt.

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Here are some of the current comments about this article. To read more or post your own comments, visit our message boards.
Tofu is loaded with protein and omega fatty acids. I would not add cheese to a receipe when using tofu. Almost every receipe one sees on Food TV cahnnel includes cheese, cream and sugar. Even leather would taste good when you add these three. A good receipe does not have to include these. By adding these ingredients you take away the nutritive value of tofu. Tofu with spices and herbs would taste great. I use tofu with stirfry vegetables and soups.
Malligai
10/25/06 11:54 AM

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