Vegetable and Tofu Triangles

 1/2 cup carrot, grated
 1/2 cup zucchini, grated
 1/2 cup frozen spinach, thawed
 1/2 cup firm tofu -or- fat free ricotta cheese
 1/2 cup fat free cheddar or mozzeralla cheese, grated (optional-->
herbs and spices to taste
 4 sheets of frozen puff pastry -or- 8 sheets frozen phyllo pastry
 1 egg white, beaten (optional-->
1 teaspoon sesame seeds (optional-->
Grate vegetables in food processor. (Try different veggies. If you dont
 have all of the 3 listed you can use just 1 or 2.-->
Process tofu in food
 processor until crumbly. Mix vegetables, tofu, and cheese together in bowl.
 Mix in herbs and spices such as dried basil, coriander, onion powder,
 garlic powder, freshly ground pepper, etc.

 Line a baking tray with grease proof baking paper or spray lightly with
 oil. Cut pastry sheet into 4 squares. Put about 1 heaping tablespoon (or as
 much as will fit-->
of the vegetable mixture onto square. Fold into triangle
 shape, sealing with beaten egg white or water. Put triangle onto baking
 tray. Repeat until you run out of pastry or veggies. (Extra veggie mixture
 can be frozen-->
. Poke a couple of holes in the top of each with a knife. If
 you wish, brush the top of each triangle with egg white and sprinkle with
 sesame seeds.

 Bake 180 degrees Celsius or 350 degrees Fahrenheit for about 20 minutes.
 Serve with mashed potatoes!
 kwvegan vegan

Tomato-Tofu over Rice (or Pasta-->
10 ripe roma tomatoes
 1 large onion
 several cloves of garlic (we like lots-->
red bell pepper (optional-->
1/2 block low fat tofu

 Saute the onions and garlic in water or white wine, deglazing
 them a couple of times.  Meanwhile cut up the tomatoes and rinse
 and cut up the tofu (I love the White Wave version, since its
 firm enough not to fall apart when stirred-->
.  Add the tomatoes
 and tofu and cook until the tomatoes are nearly ready and add
 the red pepper.  The pepper should be barely cooked.

 We serve this over Japanese rice cooked in a rice cooker, but
 other rices and pasta are also good.  If we want more sauce
 or the tomatoes arent exquisite, we sometimes stir in some
 pasta sauce along with the tomatoes.
 kwvegan vegan

Tofu and Vegetable Stir Fry

 1/2 cup water
 1/4 cup dry sherry
 2 T. soy sauce
 1 T. cornstarch
 1 tsp. sugar
 1 tsp. veggie "chicken type" seasoning (I used a bulk brand-->
3/4 tsp. ground ginger (I would recommend 1/2 tsp.-->
1 Cup thinly sliced carrots
 1 clove garlic, minced
 3 Cups broccoli flowerets
 6 oz. tofu, cubed (I used MoriNu Lite extra firm-->
Hot cooked brown rice

 Stir together water, dry sherry, soy sauce, cornstarch, sugar, seasoning
 and ginger. Set aside. Spray a wok or skillet with non-stick spray (so it
 says...I used about 2 T. water - no spray...no oil-->
. Preheat skillet over
 medium heat. Add carrots and garlic and stir-fry for 2 minutes. Add broccoli
 and stir-fry 3-4 min. more or until veggies ar crisp tender. Push veggies
 from center of skillet. Stir sauce and add to center of skillet and stir
 until thick and bubbly. Add tofu. Stir all ingredients together to coat
 with sauce. Cook and stir one minute. Serve over hot cooked brown rice.
 Serves atleast 2. (I say 3 to 4-->
Nutrition info listed says:
 327 cal.    5 g fat (but I used lite tofu-->
o cholesterol

 Should be 13% fat or less depending on the tofu you use.
 kwvegan vegan

It makes great
 sandwiches....

 Tofu "Steaks"

 1 lb firm tofu
 water/stock for sauteing
 1 onion (or 1/2 onion and 4 scallions-->
, chopped
 1 stalk celery, chopped
 2 cloves garlic, pressed or chopped

 1/4 cup tomato paste
 2 Tbls shoyu (soy sauce-->
2 Tbls vinegar
 1/2 tsp prepared mustard
 2 cups water or stock
 cayenne and/or black pepper to taste

 Cut tofu into 1/4 inch thick pieces about the size of the bread you
 want to serve it on (I got 12 slices from a pound of tofu-->
.  Combine
 the tomato paste, soy sauce, vinegar, mustard, and stock in a small
 bowl.  Heat the stock or water to boiling in a shallow skillet, and
 sauce onion, garlic, and celery until just tender.  Add sauce and
 bring to a boil, then simmer 5 minutes.  Add tofu slices, making sure
 that they are covered with sauce (try to get them in a single layer,
 with only slight overlaps if possible.  Cook uncovered for about 20
 minutes, until most of the sauce has cooked away.

 You can also cook this partially covered for 20 minutes and serve
 it over rice.  I combined the methods by cooking it covered for 15
 minutes, scooping some out to have with rice, then cooking the remaining
 stuff uncovered until the sauce was gone.  This is a good dish, but I
 think next time Ill make it more of a barbeque sauce by adding some
 molasses and ketchup.
 kwvegan vegan

Tofu Steaks with rice and frozen veggies.

I keep this spice mix made up all the time; then its a matter of
minutes to make the steaks. The recipe is from Dean Ornishs "Eat
More, Weigh Less."

8 oz firm tofu (I use silken because its lower in fat-->
4 tablespoons chili powder
2 tablespoons ground cumin
2 tablespoons ground coriander
2 teaspoons paprika
1/2 teaspoon cayenne
1 teaspoon salt

Drain the tofu well. Slice horizontally to form 1/2-inch-thick
"steaks." Mix spices well. Coat tofu on all sides with spice
mixture. Set aside to combine flavors (if you have time-->
. Grill, broil
or bake the tofu on non-stick pan until soft and heated through (about
15 minutes-->
.

 
- JBennicoff@aol.com

This is an interesting recipe that resembles a German dish minus the rabbit.

Tofu Pfeffer

2 # frozen tofu, thawed, water squeezed out, and cubed
1-1/2 cups mixed rice & cider vinegar
4 cans non-alcoholic beer
12 oz chopped onion
1 ounce pickling spice
1/4 tsp black pepper
1/4 cup unbleached flour
small amount of pan spray
1 tb fructose
3/4 ounce unbleached flour
4 ginger snaps (-->
, crumbled
1/2 cup plain FF yogurt or plain nondairy yogurt

1. Thaw tofu and cut in cubes. Set aside.
2. Combine vinegars, beer, pickling spice and pepper in a small pot. Bring
them to a boil and then simmer for 15 minutes. (Put pickling spice in a small
muslin bag or tea ball.-->
This is the marinade.
3. Simmer onions in the marinade for 15 minutes and then remove. Next add the
tofu and simmer for 15 minutes. and then remove.
4. Allow tofu to cool and drain well. Then toss tofu with 1/2 to 3/4 cup
flour  and spray a frying pan with a few puffs of cooking spray. Saute until
brown. sprinkle with the fructose and mix well.
5. Add crumbled ginger snaps and flour to the marinade, simmer and stir until
thick.
6. Mix in onions and tofu. Mix well.
Serve with noodles or rice.

kwlacto lacto

Add just before serving to
 retain crunch.

 kwvegan vegan

I often put this together first thing in the morning to chill and then
pop it in the oven at lunch.  Leftovers are best reheated in the oven
but are OK in microwave too.

Tofu Nuggets/Fingers/Cutlets (3-4 small servings-->
1 package firm lowfat tofu (mine is 12 oz.-->
1/4 cup flour (more or less-->
1 egg equivalent (2 whites or your favorite sub-->
1 cup fine dry bread or cracker crumbs (mixtures are fun-->
1 teaspoon garlic salt
1 teaspoon paprika
1 dash or a few grinds of pepper

Cut tofu into your favorite configuration (my toddler likes fingers-->
.
Spread flour on a small plate or flat dish.  Beat egg equivalent in a
shallow dish.  Mix remaining ingredients in shallow dish.  Get out your
nonstick baking sheet and a wire rack if you have one.  (Optional:  my
sheet does better with a few drops of oil spread with fingers-->
Set up
your assembly line : tofu, flour, egg, crumbs, and rack.  Turn each
piece of tofu in the flour to cover, then into the egg, then crumbs, and
then to the rack.  When youre done, chilling helps set the coating, but
you can skip.  Then just bake at 350 degrees Fahrenheit for 15-20
minutes until crisp.  Serve with sauces!  My toddler dips his in
applesauce (also known as "happy" sauce to him-->
.

Variations:  marinate tofu in soy sauce and drain (reduce salt in
coating-->
, freeze tofu first, try other herbs/spices, try flavored
crackers or bread crumbs, etc.

kwovo ovo

1 large onion, cut in half lengthwise and sliced
 3 cloves of garlic, minced
 4 tsp ginger, minced
 3/4 lb mushrooms, sliced
 3/4 lb firm tofu, wrapped in paper towel for 15 minutes, sliced in 1/4" slices
 5 tbl soy sauce (mushroom is best, reduced sodium if you worry about that-->
2 tsp cornstarch dissolved in 4 tbl cold water
 1 cup water
 3/4 lb snow pea pods, strings removed
 rice

 Cook onions in nonstick skillet with a little water until golden brown.

 Add mushrooms and cook until they have released moisture and it has
 almost all evaporated.

 Add garlic and ginger. Cook for 1 minute.

 Add tofu, soy sauce, cornstarch mixture and water. Bring book to a boil.
 Lower to a simmer for 5 minutes, turning tofu so that it cooks in sauce on all
 sides.

 Add snow peas and cook until crisp tender.

 The sauce is not thick. If you want a thicker sauce, use more cornstarch.

 Serve over rice. With sufficient rice this should feed 4 easily.
 kwvegan vegan

TOFU LOAF

 1 medium onion
 1 cup rolled oats (or whole grain bread crumbs or crushed cornflakes-->
1 1/2 pounds tofu, mashed
 1/2 cup chopped parsley
 1/3 cup soy sauce
 1/3 cup ketchup
 2 Tbsp. dijon mustard
 1/4 tsp. black pepper
 1/4 tsp. garlic powder

 1-->
Preheat oven to 350 degrees fahrenheit
 2-->
Mix all ingredients together.
 3-->
Press the mixture into a teflon loaf pan (you can spray a bit of PAM-->
4-->
Bake for one hour.
 5-->
Let cool about 15-20 minutes before trying to remove from pan.
 6-->
Slice and enjoy!

 	This loaf also freezes well - I slice it up then
 wrap the sliced loaf in wax paper and plastic wrap and stick it in the
 freezer.  I calculated the calories per slice if you were to slice the
 loaf into 9 one-inch slices (and using the rolled oats-->
: 150 cal/slice.
 kwvegan vegan