The Monroe News
I love tofu and I believe it is one of the most misunderstood soy bean curds. I want to explore with you, the reader, this soy bean substance and look at the many related dishes that the home cook can create in their home kitchens and on the outdoor grill.
But first, let’s look at the benefits of tofu.
Tofu contains severalanti-inflammatory, antioxidant phyto-chemicalsmaking it a great addition to an anti-inflammatory diet. Tofu is also a good source of 'complete' protein – meaning that it has a well-balanced amino acid profile – in addition to fiber, potassium, magnesium, iron, copper and manganese. If you’re wondering the phyto-chemicals refers to the chemicals found in plants that protect plants against bacteria, viruses, and fungi. It has been recorded that tofu helps with breast and prostate cancers, cholesterol and high blood pressure, diabetes, osteoporosis, brain disease, and other organs.
I have investigated the nutritional value as related to health:
One block of hard tofu, weighing 122 grams (which equals a half of a cup) contains 177 calories, 5.36 g ofcarbohydrate, 12.19 g of fat, 15.57 g of protein, 421 mg ofcalcium, 65 ofmagnesium, 3.35 mg of iron, 282 mg of phosphorus, 178 mg ofpotassium, 2 mg of zinc, and 27 micrograms (mcg) offolate, DFE.
With this information in hand, let’s explore two delightful summer tofu recipes. I believe cooks will enjoy the versatility in many dishes using this soy masterpiece indoors and outdoors.
Tofu can be used in many dishes and it takes on the flavors of the dish you'recreating. If you never have tasted this delight, give it a try! You will be pleasantly surprised.
It is said that sharing food and sharing pleasure is one of the greatest powers of eating.
As always, I could not agree more!
Jacqueline Iannazzo-Corser is a contributing writer to The Monroe News, writing about food and recipes. She is a chef, co-owner of Public House andan adjunct professor of culinary arts at Monroe County Community College. She can be reached at jcorser@monroeccc.edu.
Tofu Stir-Fry
Serves 8
Ingredients:
- 2 Containers of extra firm Tofu
- 1 Red Onion Chopped
- 4 Cups of mixed Red, Yellow, or Orange Peppers
- 2 Cups of Broccoli
- 3 to 4 Garlic Cloves finely chopped
- 2 Tbsp. of Ginger Minced
- 2 Tbsp. of Corn Starch
- 4 to 6 Tbsp. of Vegetable Oil
- White or Brown Rice bag or box (8 Servings)
Sauce:
- ½ Cup of Vegetable Broth
- 2 Tbsp. Cornstarch
- 2 Tsp. Sesame Oil
- 1 Tbsp. Rice Vinegar
- 2 Tbsp. Honey
- 6 Tbsp. Soy Sauce
Instructions:
Drain the tofu and squeeze as much water out as possible with a double or triple paper towel with a kitchen towel on the outer layer of the tofu.
Cut the tofu into cubes then toss the tofu in cornstarch until evenly coated.
Heat 2 tbsp. of oil in a non-stick pan then add the tofu, letting cook for 2-3 minutes on each side until golden brown. Once cooked, remove the tofu from the pan and drain on paper towel.
Add more oil to the pan as needed, then add the vegetables and sauté for 4-5 minutes until tender.
Mix the tofu back in with the veggies then add the stir fry sauce to thepanmixing everything together until evenly coated.
Serve on bed of brown or white rice.
Note: This is nicely served with an oriental Cole slaw or small bib and spinach salad.
Simple Tofu Burger
6 to 8 Burgers
Ingredients:
- 1poundof extra-firm tofu, drained and patted dry, then sliced
- 2large eggs
- 1/2cupof bread crumbs Italian or plain
- 1/2cupof cashew nuts (eliminate nuts if desired)
- 1/2cupof sunflower seeds
- 1/2cupof sliced mushrooms
- 1tablespoonDijon mustard
- 1tablespoonof soy sauce
- 1teaspoonground cumin
- 1/2teaspoonground cayenne or Black Pepper
- 1/4teaspoonfine grain sea salt
- 1tablespoonextra virgin olive oil
Directions:
Place all the ingredients except the olive oil in a food processor. Pulse until the mixture comes together and is free of chunks.
Stop to scrape down the sides of the food processor once or twice if needed. If it seems a bit thin add more bread crumbs a handful at a time until everything comes together.
Divide the mixture into eight equal portions and use your hands to press and form into balls then flatten into patties
Refrigerate burgers for ½ to an hour before cooking process.
Use olive oil on each burger gently rub or lightly pour on.
Place on a medium hot grill. Grill, covered.
Cook 4 to 5 minutes on the first side, and 4-5 on the other
Be sure the centers of the burger are cooked. Using a small knife, you can cut a slit in the middle and look at the interior of the burger. The internal temperature is 165 degrees but use your judgement.
Note: Serve with or without bun add your favorite condiments. You may also bake or fry these burgers indoors if desired.
