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366 Healthful Ways to Cook Tofu and Other Meat Alternatives

Eggless Salad Filling

The only thing better than how this filling tastes is the fact that there is zero cholesterol. Use it in sandwiches, as a filling for mini-pitas, or tea sandwiches on a buffet table.

1 pound firm tofu, quartered

1/4 cup soy mayonnaise

2 tablespoons Dijon mustard

1 large sweet pickle, chopped

1/4 cup minced celery

2 scallions, minced

dash turmeric (for color)

Salt and freshly ground pepper to taste

Place tofu in a small saucepan, cover with water, and simmer over medium-high heat for 2 to 3 minutes. Drain, press out water, and allow tofu to cool. Crumble into bowl.

Combine tofu with remaining ingredients until well-blended. Refrigerate at least 1 hour before using.

Makes about 2 1/2 cups

White Bean and Vegetable Cutlets

These versatile cutlets lend themselves to a variety of sauces, from a fruity chutney or spicy salsa, to a hot peanut sauce.

1 cup cauliflower florets, steamed

1 cup diced peeled potato, boiled

1 cup sliced carrot, steamed

2 cups cooked Great Northern beans

1 teaspoon salt

1/2 teaspoon freshly ground pepper

2 tablespoons minced fresh parsley

1 cup bread crumbs

1/4 cup canola oil

Puree the cooked cauliflower, potato, and carrots with the beans in food processor with the salt, the pepper, and the parsley. Shape about 1/2 cup vegetable mixture into ball. Flatten into oval cutlet about 1/2 inch thick. Set on baking sheet. Repeat with remaining mixture. Coat evenly with bread crumbs. Refrigerate for 30 minutes. Heat oil in large skillet over medium heat. Fry cutlets in batches until brown, about 2 minutes per side, adding more oil as necessary. Drain cutlets on paper towels and serve.

4 to 6 servings

Barbecued Tofu Cutlets

This sauce is so tasty, you'll want to eat it with a spoon, but if you save some for the tofu, you won't be sorry. (From 366 Healthful Ways to Cook Tofu and Other Meat Alternatives by Robin Robertson, Plume/Penguin Putnam.)

1 onion, chopped
1 large garlic clove, chopped
1/4 cup apple butter
1 teaspoon Chinese chili paste
1/4 cup fresh lemon juice
3 tablespoons corn oil
1 tablespoon Worcestershire sauce
1/2 cup tomato sauce
2 teaspoons dry mustard
1 tablespoon sugar (or a natural sweetener)
1/2 teaspoon salt
1 pound firm tofu, cut into 1/2-inch slices
Freshly cooked rice

Place the onion and garlic in a food processor and pulse until the onion is chopped fine. Add the apple butter, the chili paste, and the lemon juice until the mixture is well blended. Add one tablespoon of the oil, the Worcestershire sauce, the tomato sauce, the mustard, the sugar, and the salt and process until combined. Transfer the barbecue sauce to a saucepan and simmer, stirring occasionally, for 30 minutes. Meanwhile, heat remaining oil in skillet over medium high heat. Add tofu slices and cook until brown, turning once, about 3 minutes on each side. When browned, add enough barbecue sauce to coat well, and simmer tofu in sauce about 15 minutes. Serve over rice with extra sauce.

4 servings

Sautéed Tofu with Lemon-Caper Sauce

Use small capers for a more delicate flavor. Enjoy this light, refreshing dish on a hot summer day. (From 366 Healthful Ways to Cook Tofu and Other Meat Alternatives by Robin Robertson, Plume/Penguin Putnam.)

1 large lemon, peeled and white pith removed
1 tablespoon corn oil combined with 1 teaspoon water
l pound firm tofu cut into l/4-inch thick slices
Salt and freshly ground pepper
1/4 cup all purpose flour
1/2 cup dry bread crumbs
5 tablespoons olive oil
1/4 cup capers, drained

Cut between lemon segments with small sharp knife to release the fruit. Discard membranes and seeds. Cut lemon into l/4-inch dice. Preheat oven to 275 degrees. Place corn oil mixture in shallow bowl. Sprinkle tofu with salt and pepper. Dust 1 slice with flour, shaking to remove excess. Dip in oil mixture, then bread crumbs, coating completely; pat and press lightly so crumbs adhere. Transfer to large platter. Repeat with remaining slices, arranging in single layer. Heat 2 tablespoons of the olive oil in large skillet over medium-high heat. Sauté tofu in batches (do not crowd) and cook until golden brown, about 1 minute per side. Arrange tofu in single layer on oven proof platter and keep warm in oven. Heat remaining olive oil in medium saucepan over medium-low heat. Add capers, parsley and lemon dice. Pour sauce over tofu. Garnish with lemon wedges and serve.

4 servings

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