Me, you and some Tofu

Tofu is made from soybeans, water and a coagulant, or curdling agent.  Due to its chameleon-like qualities and nutritional value, tofu, a staple of Asian cuisines for hundreds of years, has recently become popular in Western vegetarian cooking. 

In recipes, tofu acts like a sponge and has the miraculous ability to soak up any flavor that is added to it. Crumble it into a pot of spicy chili sauce and it tastes like chili. Blend it with cocoa and sweetener and it becomes a double for chocolate cream pie filling. Cubes of firm tofu can be added to any casserole or soup.

High in protein, calcium, vitamins and minerals while low in calories, sodium and fat, tofu packs a one-stop nutritional punch not found in many other foods.

Types of Tofu.....

Firm tofu is dense and solid and holds up well in stir fry dishes, soups, or on the grill... anywhere that you want the tofu to maintain its shape. Firm tofu also is higher in protein, fat and calcium than other forms of tofu.

Soft tofu is a good choice for recipes that call for blended tofu, or in Oriental soups.

Silken tofu is made by a slightly different process that results in a creamy, custard-like product. Silken tofu works well in pureed or blended dishes. In Japan, silken tofu is enjoyed "as is," with a touch of soy sauce and topped with chopped scallions.

Here is a great Tofu Recipe from Soy Connection. For more great recipes please visit  

www.soyconnection.com

Teriyaki Soy Rice Bowl

An entrée that's heart-healthy, quick and easy, and ready in 20 minutes using a few staple ingredients.

Ingredients:

• 1 tablespoon Soybean oil
• 1 Tofu (14 ounce package), firm, cut into 1/2-inch cubes
• 1/2 cup Bottled teriyaki sauce, reduced sodium
• 1/2 cup Water
• 1 1/2 cups Carrots, shredded
• 1 cup Edamame, shelled and thawed
• 1 cup Broccoli florets, cut into ½ -inch pieces
• 1 cup Red bell pepper, cut into ½ -inch pieces
• 2 cups Cooked brown or white rice

Prep time: 10 minutes
Cook time: 10 minutes

Instructions:

Heat oil in large frying pan over medium high heat.
Add tofu, stirring constantly, for 5 minutes or until lightly browned.
Stir in teriyaki sauce, water, carrots, edamame, broccoli and red bell pepper.
Bring to boil and cook, stirring constantly, for 3 minutes or until vegetables are tender and sauce has thickened slightly.
Serve over brown or white rice.

Nutrition Per Serving:

Calories 460 (26% Calories from Fat), 23g Protein, 64g Carbohydrate, 9g Fiber, 13g Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 700 mg Sodium

Serving Tips:

May substitute chicken or beef for the tofu.