New take on tofu: this popular protein is showing up in unusual places - Food: Low-Fat - Recipe

Sunset, June, 2002 by Linda Lau Anusasananan

* Tofu--or bean curd--long a staple in the Asian diet, has become mainstream in the West. Recently, it has earned even more converts due to its widely touted health benefits as a cholesterol-and lactose-free complete protein that is low in saturated fat and sodium. But it's tofu's versatility--a chameleon-like ability to take on the flavors of the foods it's cooked with--that keeps people coming back for more.

Last year, 30,000 attendees of the Los Angeles Tofu Festival tasted this protein in myriad forms, from savory to sweet. Its meaty texture made it a natural as an entree, but its creaminess was a particular asset in salad dressings and frozen desserts. Our recipes for sesame tofu dressing and banana-strawberry tofu sherbet on page 160 were adapted from the festival cookbook, The Four Seasons of Tofu.

Tofu Tacos

PREP AND COOK TIME: About 25 minutes

NOTES: If your wooden skewers are too long to fit in the pan, cut them to size with scissors.

MAKES: 3 or 4 servings

 12  ounces water- or vacuum-packed
     extra-firm tofu (see box on
     page 160)
  2  tablespoons soy sauce
  1  tablespoon lime juice
  1  tablespoon chili powder
  1  teaspoon ground cumin
  1  teaspoon garlic powder
1/4  teaspoon cayenne
  3  cups finely shredded cabbage
  2  tablespoons seasoned rice
     vinegar
  8  corn tortillas (6 in. diameter)
     About 1 cup tomato salsa
     About 1/2 cup reduced-fat sour
     cream (optional)

1. Rinse tofu, drain in a colander for about 5 minutes, then pat dry with paper towels. Cut into 1-inch cubes and lightly blot with more paper towels.

2. In a bowl, mix soy sauce, lime juice, chili powder, cumin, garlic powder, and cayenne. Add tofu and mix gently to coat cubes completely Let stand 5 to 10 minutes, stirring occasionally.

3. Meanwhile, in another bowl, mix cabbage with vinegar. Stack tortillas and enclose in plastic wrap.

4. Thread tofu cubes equally onto four 8-inch wooden skewers (see notes). Set a 12-inch nonstick frying pan over medium-high heat. When pan is hot, lay skewers in pan and turn as needed to brown tofu on all sides, 5 to 6 minutes total. Transfer to a serving platter. Mound cabbage mixture alongside.

5. Heat tortillas in a microwave oven at full power (100%) until hot and steamy 30 to 45 seconds. Wrap in a towel. Serve with tofu and cabbage, salsa, and sour cream. Eat taco style, filling tortillas as desired.

Per serving: 246 cal., 12% (30 cal.) from fat; 16 g protein; 3.3 g fat (0.2 g sat.); 39 g carbo (7.6 g fiber); 1,198 mg sodium; 0 mg chol.

Spicy Lemon Grass Tofu

PREP AND COOK TIME: About 40 minutes

NOTES: This Vietnamese dish was adapted from Pleasures of the Vietnamese Table, by Mai Pham (Harper-Collins, NY, 2001; $27.50).

MAKES: 3 or 4 servings

    1  package (12 to 16 oz.) water-
       packed firm tofu (see box on
       page 160)
    2  stalks fresh lemon grass (each
       10 to 12 in. long)
1 1/2  tablespoons soy sauce
1 1/2  to 2 teaspoons minced fresh hot
       chili such as Thai bird or serrano
    2  teaspoons sugar
    1  teaspoon ground turmeric
       About 1/2 teaspoon salt
  1/2  cup thinly sliced onion
    2  tablespoons minced shallots
    1  teaspoon minced garlic
    1  teaspoon salad oil
  2/3  cup fresh Thai or regular basil
       leaves
    3  tablespoons chopped unsalted
       roasted peanuts
    4  cups hot cooked rice

1. Rinse tofu, drain in a colander for about 5 minutes, then pat dry with paper towels. Cut into 3/4-inch cubes and lightly blot with more towels.

2. Rinse lemon grass. Cut off and discard tough tops and root ends; peel off and discard tough, green outer layers of stalks down to tender white portion of bulbs. Finely chop tender portions; you should have 4 to 7 tablespoons.

3. In a bowl, mix lemon grass, soy sauce, chili, sugar, turmeric, and 1/2 teaspoon salt. Gently stir in tofu. Let marinate for 5 to 10 minutes, stirring occasionally

4. In a 10- to 12-inch nonstick frying pan over high heat, stir onion, shallots, and garlic in oil until fragrant, about 1 minute; push to one side of pan. Add tofu mixture. Gently turn cubes occasionally and stir onion mixture until tofu is browned around the edges and onion is soft, 5 to 7 minutes.

5. Stir in basil leaves and half the peanuts. Add salt to taste. Pour into a serving dish. Garnish with remaining peanuts. Serve with hot cooked rice.

Per serving: 413 cal., 26% (108 cal.) from fat; 21 g protein; 12 g fat (1.8 g sat.); 57 g carbo (2.2 g fiber) 692 mg sodium; 0 mg chol.

Sesame Tofu Dressing

PREP TIME: About 10 minutes

NOTES: This creamy dressing tastes as smooth and rich as one made with mayonnaise, but it is far leaner and higher in protein. Serve it as a dip for raw vegetables or as a salad dressing. Chill airtight up to 1 week.

MAKES: 2 1/2 to 3 cups

  1  package (12 to 16 oz.)
     water-packed soft or aseptic-
     packed silken tofu (see box
     below)
  1  cup seasoned rice vinegar
  2  cloves garlic, peeled
1/3  cup coarsely chopped fresh
     cilantro
1/4  cup thinly sliced green
     onions (including tops)
  3  tablespoons honey
  2  teaspoons Asian (toasted)
     sesame oil
  2  teaspoons low-sodium soy
     sauce
1/2  teaspoon hot chili flakes