These nutritious dishes are sure to please the toughest critics: your kids Soy, Boys & Girls - Recipe

Vegetarian Times, Sept, 1999 by Nava Atlas

When I asked my friend Nancy if I could try out some of my kid-friendly tofu recipes on her daughters, Hannah and Jessica, ages 10 and 8, she agreed but offered one suggestion. "Just don't use the "T" word," she said. She need not have worried. Hannah and Jessica devoured the "creamy" corn soup I made for them, as well as the fajitas they helped prepare. And the "T" word didn't faze them in the least. "Oh, so this is tofu," the girls said casually as they wolfed down the baked tofu main course.

My own children, Adam and Evan, ages 10 and 7, are lifelong vegetarians. They've been eating my tofu concoctions ever since they cut their first teeth and therefore weren't the best gauges of whether these recipes passed the kid test. For that we turned to a qualified panel of experts (of kid taste). I brought my tofu-based macaroni and cheese to Avery, 10, and his brother, Julian, 6. Their mother, Stacie, was skeptical. "They won't eat macaroni and cheese unless it comes out of a box," she warned. I'm happy to report that each boy asked for seconds, though they politely suggested that they would have liked it even better with a cheesier flavor. (Thanks guys: I made that adjustment on my next test run and agree with your assessment.)

Eleven-year-old Justin, a recent visitor to our home, is a big lasagna fan, and he gave a thumbs-up to my version, which replaces ricotta cheese with crumbled soft tofu. His 5-year-old sister, Jennifer, made quick work of a platter of crisp vegetables with the aid of a silken tofu-based dip.

Whether children are finicky eaters or true adventurers, I've found they often have fewer preconceived notions about tofu than many grown-ups. Surprise them--and perhaps yourself with the various guises of this amazingly versatile food. Creamy, crumbly, chewy or crispy, tofu offers almost unlimited possibilities. Who knows? Your biggest challenge may be trying to get your kids to share their tofu dishes with you.

Vegetable Lasagna

8 TO 10 KID-SIZE SERVINGS LACTO I used to consider lasagna labor-intensive until no-boil noodles came to the rescue. Serve this delicious version with fresh Italian bread and a big salad. For best results, choose a good-quality natural pasta sauce.

26-oz. jar natural pasta sauce
8-oz. pkg. no-boil lasagna noodles
16-oz. pkg. soft tofu, well drained and
  mashed with fork until smooth
3 cups cut-up fresh cooked vegetables,
  such as broccoli, cauliflower,
  zucchini and/or spinach
8-oz. pkg. part-skim shredded
mozzarella cheese or mozzarella-style
   soy cheese (2 cups)

PREHEAT OVEN TO 350 [degrees] F. Spread thin layer of sauce over bottom of 13 x 9-inch glass or ceramic baking pan. Top with layer of 3 or 4 lasagna noodles. Gently spread one-third of mashed tofu over noodles, then top with one-third of remaining sauce.

Sprinkle about one-third of vegetables over sauce, then top with one-third of cheese. Repeat layering twice, beginning with noodles and ending with cheese.

Cover with foil and bake until noodles are tender, 35 to 40 minutes. If desired, uncover and continue baking until cheese is golden, about 5 minutes. Remove from oven and let stand 5 minutes before serving.

PER SERVING: 206 CAL.; 14G PROT.; 8G TOTAL FAT (3G SAT. FAT); 21G CARB.; 15MG CHOL.; 766MG SOD.; 2G FIBER

`Chicken'-Style Tofu Fajitas

8 KID-SIZE SERVINGS LACTO [30]

In this super quick and easy Mexican favorite, baked tofu stands in for chicken. Letting the kids make their own fajitas becomes part of the fun.

8 (6- to 7-inch) flour tortillas
8-oz. pkg. baked tofu, cut into strips
Red or green salsa, as needed
1 cup plain low-fat yogurt, reduced-fat
  sour cream or soy yogurt
2 cups finely shredded lettuce
1 cup shredded cheddar cheese or
  cheddar-style soy Cheese
  (4 oz.; optional)

PREHEAT OVEN TO 400 [degrees] F. Wrap stack of tortillas in foil and bake until warmed through, about 5 minutes.

Meanwhile, place tofu strips on microwave-safe plate and microwave on HIGH until warm, about 3 minutes.

Spread a little salsa and Yogurt down center of each tortilla, then top with a few tofu strips. Sprinkle with some lettuce and, if desired, a little cheese. Roll up tortillas snugly and eat out of hand.

PER SERVING: 211 CAL.; 11G PROT.; 8G TOTAL FAT (46 SAT. FAT); 23G CARB.; 17MC CHOL.; 290MC SOD.; 1G FIBER

Baked Tofu Nuggets

6 KID-SIZE SERVINGS OVO-LACTO (30)

These breaded nuggets become firm and Chewy as they bake. Kids will enjoy dipping them into their favorite sauce.

16-oz. pkg. firm or extra-firm tofu,
  well drained
1 large egg white
3 Tbs. wheat germ
2 Tbs. yellow cornmeal
1 tsp. seasoned salt
Marinara or barbecue sauce, warmed,
       or ketchup

PREHEAT OVEN TO 400 [degrees] F. Lightly oil nonstick baking sheet.

Cut tofu into 1/2-inch-thick slices. Blot well between kitchen towels or several layers of paper towels, then cut into 1/2-inch cubes. In shallow bowl, beat egg white with a fork. Add tofu cubes; stir gently to coat.

In small bowl, mix together wheat germ, cornmeal and seasoned salt until well combined. Add tofu in small batches and toss until evenly coated.