cook tofu

Cook Tofu

• If you are a vegetarian, you know it well--tofu disaster, slimy tofu dishes where the tofu has disintegrated into a flavorless mush. How do restaurants do it? My special method uses dry-frying and marinating, resulting in firm, flavorful tofu that leaves even meat-eaters impressed.

• If you are a vegetarian or vegan who would love to make your own delicious tofu dishes at home, this recipe is perfect for you. Pass this web page along to your friends and family as well, and, when you visit for dinner, you will no longer have to subsist on side dishes or choke down their well meant but disastrous attempts at tofu.

Dry-Fried and Marinated Tofu

for Stir-Fries and Other Dishes

Needed:

• One 16 ounce brick of extra-firm tofu for every four people.

• Cutting board and knife

• Cloth Napkin or dish towel

• Teflon pan OR a very well-seasoned cast-iron pan *

• Spatula

• Prepared marinade in a bowl (see recipes at end for suggestions)

• A note on the pan: If you use a normal cooking pan like stainless steel or other varieties that don't have a non-stick coating, you will most likely have a lot of trouble with the tofu sticking to the pan, since no oil is used. Teflon isn't supposed to be dangerous at low to medium heat, but to be safe I've switched to using a very well-seasoned cast-iron pan. As long as I'm careful to watch it, I don't have trouble with sticking.

Preparation:

• (First, prepare your marinade. See recipes at the bottom of the page.)

• Tofu comes packed in water. Drain the tofu and cut it so that your pieces are a half an inch thick. For most recipes, you will want to then cut it into triangles, but some recipes call for strips.

• Put the tofu pieces between two absorbent cloth napkins or woven dish towels (NOT terry cloth) and gently press, enough to get a lot of water out but not hard enough to squish it.

Dry-frying:

• Use a Teflon or well-seasoned cast-iron pan at medium heat on an electric range, low to medium-low on a gas range. Slow cooking is the key to keeping the tofu from sticking to the Teflon and insures that the water has time to evaporate out before the outside is browned. Do NOT use oil. You want to leech all of the moisture out of your tofu, so do not use oil--leave the pan dry.

• Place your tofu in the pan leaving room around pieces. You may need to fry a few batches to give it enough room. As the tofu cooks, use a spatula to frequently press down on each piece. You will see the water seeping out and sizzling in the pan. Once the bottom sides are very firm and golden in color, flip the tofu pieces and fry the other side, again frequently pressing each piece with a spatula. When they are golden and firm on both sides, they are done.

Marinade:

• The dry-frying method has left your tofu dry and firm, ready to suck up the flavors of a marinade like a sponge. Place the tofu pieces in the marinade and stir well, making sure the tofu is submerged. Marinate for at least a half an hour and then use this delicious firm and flavorful tofu in a stir-fry.

Marinade Recipes:

• Here are some example marinades that work well with dry-fried tofu. These marinades also do well with meat.

• The following Marinades should work for one 16 ounce block of tofu after frying.

Simple, All-purpose Tofu Marinade:

• 1/2 cup Braggs Liquid Aminos (for a salty, smoky flavor)

• Splash of rice vinegar

• 1/2 large sweet onion, diced

• 5 cloves garlic, crushed

• water to cover

Chinese Tofu Marinade:

• 1/2 cup shoyu (or soy sauce)

• 1/4 cup rice wine (or sherry)

• 1 clove garlic, crushed

• 1/2 tbsp fresh ginger, grated or crushed

• 1 tsp palm sugar (or brown sugar)

Thai Tofu Marinade:

• 1/2 cup fish sauce (or soy sauce)

• 1/2 cup rice wine (or sherry)

• 1/4 cup palm sugar (or brown sugar)

• Splash of rice vinegar

• Juice from 1/2 lime

• 1 small shallot (or half onion), finely minced

• 1 tbsp chili paste

• 1 tbsp finely minced lemon grass (fresh or dried)

Storage:

• If you have a half a block of uncooked tofu that you did not use, simply put it in a sealed container completely submerged in water (a zip-lock baggie will do in a pinch, but some sort of Tupperware container is best). Cooked tofu, on the other hand, can be stored just the same as any other leftovers.

RELATED ARTICLES

A. Food Tofu

• Vegetarians have long reported the benefits of tofu food - a soy product that is often used as a meat alternative in a variety of dishes. But the benefits of tofu food have reached beyond the vegetarian community as more and more health-conscious eaters have turned their attention to this versatile product. Tofu food lends itself to a variety of delicious uses and, as such, continues to be a staple in many household kitchens.

• Made from soybean curd that is pressed into blocks, tofu food has a variety of uses depending on its different moisture content. Derived directly from soy milk, soft tofu contains the highest moisture content of all varieties of tofu. Its texture is likened to custard and as such it lends itself to a multitude of dessert recipes. Firm tofu contains less moisture than its soft counterpart and because it can hold its shape better is often used as a staple in most tofu food recipes. Dried tofu is extremely low in moisture likening it to cooked meat. Most cooks use this tofu food crumbled, sliced, or formed into noodles. Tofu food also has the ability to be frozen - or made into a puree - so that it can be used anytime throughout the week in whatever capacity it is needed.

• But the versatility of tofu food ultimately lies in its flavor - or lack thereof. Tofu actually has very little of its own natural flavor. Instead, it absorbs the flavor from the other ingredients in the dish. Served in soups, as a filling or stuffing, raw, stewed, fried, or grilled, tofu food can be used in a multitude of cuisines.

• But most importantly, the health benefits of tofu food are difficult to ignore. Low in calories and high in protein, tofu contains no cholesterol and in some cases has been shown to reduce the risk of heart disease. It's no wonder that more and more people have begun to include tofu food as a part of their healthy lifestyle.

B. Food Network Tofu

Ingredients

The marinade:

• 2 tablespoons tamari soy sauce

• 2 tablespoons Asian sesame oil

• 2 tablespoons sherry

• 2 pounds extra-firm tofu, sliced 1 inch thick and patted very dry, then cut into 1-inch cubes and patted again

• 1 red bell pepper, cut into 1-inch squares

The sauce:

• 3/4 cup canned coconut milk (see Tip)

• 1/2 cup natural-style peanut butter, smooth or chunky

• 2 garlic cloves, minced

• 1 1/2 teaspoons curry powder

• 1 1/2 tablespoons brown sugar

• 1 tablespoon lime juice

• 1 tablespoon canola oil

• 1 1/2 tablespoons tamari soy sauce

• Dash cayenne pepper

Directions

• Combine the marinade ingredients in a large bowl. Add the dry tofu and red pepper and toss gently with a rubber spatula to coat evenly. Let marinate 30 minutes or up to 8 hours. Refrigerate if longer than 1 hour.

• Prepare the grill or preheat the oven to 450 degrees.

• To make the sauce, place all the sauce ingredients in a food processor and blend until smooth. Pour into a decorative serving bowl.

• Remove about 1/3 cup of the sauce and drizzle it over the tofu. Use the rubber spatula to toss the tofu gently with the sauce. If you are grilling the satay, thread the tofu and red peppers on skewers. (Bamboo skewers must be soaked for 30 minutes.) If you are roasting the tofu in the oven, place it in 1 layer in a large, shallow baking dish such as a 9 x 13-inch lasagna pan. Use 2 pans if one pan isn't large enough.

• Cook the tofu on the hot grill at least 20 minutes, turning it occasionally, or roast in the oven for 25 minutes. The tofu is done when it is a deep golden brown. Let the tofu cool to room temperature before serving. Serve alongside a bowl of sauce for dipping.

Tip:

• Canned coconut milk sometimes separates so that there is a thick, pasty mass at the top of the can and thin liquid on the bottom. Also, if the can has been kept in a cool cupboard, the milk will appear solid rather than liquid. In either case, stir the coconut milk before measuring it. Once heated, the coconut milk will thin out.

C. Bake Tofu

• I use this tofu recipe for adding to stir-fries, rolling up in sushi, and serving with gravy on Thanksgiving. It’s a great, easy all-around tofu recipe that even kids love (my daughter snacks on cubes of baked tofu).

• 1 lb. extra-firm regular tofu (NOT silken)

• about 1/8 cup soy sauce

• Preheat oven to 375 F.

• Slice tofu 1/4-inch thick. Brush each slice, back and front, with soy sauce and allow it to marinate for 10 minutes.

• Place on a lightly oiled baking sheet and bake for 30-35 minutes, turning once halfway through, until a deep, golden brown and crispy on the outside but still tender on the inside. Remove from oven.

• If using in a stir-fry, cut each slice of tofu into 8 cubes and add to stir-fry near the end.

• For sushi, cut tofu lengthwise into about 6 thin strips. Roll up with rice in nori rolls.

• Slices of baked tofu are great served with a “chicken-style” or mushroom gravy.

Variations:

• Add 1 tsp. sesame oil to the soy sauce for a great addition to stir-fries.

• Add 1/4 tsp. of poultry seasoning or rosemary for a vegan turkey substitute.

D. Cook Fried Tofu

• If you are considering reducing meat in your diet, tofu is a great, healthy way to get protein, and plump up many vegetarian meals. Plus, it's easier to cook with than you might imagine. Tofu takes on the flavor of what you cook it with, giving you limitless opportunities for creativity. Frying tofu is the first step in many, delicious dishes.

Instructions

Things You'll Need:

• A block of tofu Cooking Oil Various Spices Paper towels or blotting cloth Non-stick pan Non-metallic Spatula

Step 1

• Start with a block of tofu. The first thing you will need to do remove as much moisture as possible from the tofu, without smashing it. This is fairly easy to do by blotting with paper towels or a chef's cloth.

Step 2

• Heat up a couple tablespoons of oil in a frying pan. To keep your dish healthy, use a "good fat", flavorful cooking oil, like Olive or Canola Oil. Keep your temperature at a medium temperature.

Step 3

• Cut your block of tofu into square cubes about an inch in size. You might want to give the cubes from the inside of the block an extra blotting to remove excess moisture.

Step 4

• One by one, carefully lower your tofu into the hot oil. Tofu is very fragile, and can easily crumble when raw.

Step 5

• Allow each piece to fry to a golden crisp before flipping over. Test one piece before flipping them all over.

Step 6

• Once each side is crispy, flavor to your own liking. Tofu is great in many different kinds of vegetarian dishes, paired with fresh, steamed, or stir-fried vegetables, rice, or wrapped in a tortilla. Enjoy!

Tips And Warnings

• The most difficult part of the process is timing. You will want to allow each side of the tofu to fry, without it sticking to pan. You may need to add extra oil to the pan during the process.

• If the oil is too hot, you can burn yourself while adding the tofu. The water in the tofu will immediately sizzle when it hits the pan and will cause some of the oil to splash.

E. Cooking Light Tofu

• Browning tofu cubes over high heat gives them a nice firm texture and caramelized flavor that goes well with the simple stir-fried veggies. The flavors of sesame oil, rice vinegar, and soy sauce, along with ample ginger and garlic, stand up to the bell pepper, and a topping of sprouts adds a fresh, spicy crunch that makes this dish different. If you can't find pungent radish sprouts, substitute broccoli, alfalfa, or bean sprouts.

• Drain the tofu while you cook the rice and prep the vegetables. This step ensures the tofu will brown nicely when it cooks. Radish sprouts add a fresh, peppery crunch. You can substitute broccoli sprouts or omit them altogether.

• Yield: 4 servings (serving size: about 1/4 cup rice, 1 cup tofu mixture, 1/4 cup sprouts, and 1 tablespoon onions)

Ingredients

• 1 pound reduced-fat extrafirm tofu

• 1 (3 1/2-ounce) bag boil-in-bag long-grain rice

• 3/4 teaspoon salt, divided

• 1 tablespoon dark sesame oil, divided

• 1 tablespoon bottled minced garlic

• 1 tablespoon bottled ground fresh ginger (such as Spice World)

• 1 large red bell pepper, thinly sliced

• 1 cup sliced green onions, divided

• 2 tablespoons rice vinegar

• 1 tablespoon low-sodium soy sauce

• Cooking spray

• 1/4 teaspoon freshly ground black pepper

• 1 tablespoon sesame seeds, toasted

• 1 cup radish sprouts

Preparation

• Place tofu on several layers of paper towels; let stand 10 minutes. Cut tofu into 1-inch cubes.

• Prepare rice according to package directions, omitting salt and fat. Add 1/4 teaspoon salt to rice; fluff with a fork.

• Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and bell pepper to pan; sauté for 3 minutes. Stir in 3/4 cup onions, vinegar, and soy sauce; cook for 30 seconds. Remove from pan. Wipe skillet with paper towels; recoat pan with cooking spray.

• Place pan over medium-high heat. Sprinkle tofu with remaining 1/2 teaspoon salt and black pepper. Add tofu to pan; cook 8 minutes or until golden, turning to brown on all sides. Return bell pepper mixture to pan, and cook 1 minute or until thoroughly heated. Drizzle tofu mixture with remaining 1 teaspoon oil; top with sesame seeds. Serve tofu mixture with rice; top with sprouts and remaining 1/4 cup onions.

Nutritional Information

Calories:

• 325 (28% from fat)

Fat:

• 10.2g (sat 2.6g,mono 2.7g,poly 4.6g)

Protein:

• 28.2g

Carbohydrate:

• 41.6g

Fiber:

• 6.2g

Cholesterol:

• 0.0mg

Iron:

• 7.6mg

Sodium:

• 603mg

Calcium:

• 96mg

F. Cook Silken Tofu

• This tofu dessert is as luscious and creamy as custard.

RECIPE INGREDIENTS

• 3 juice oranges

• 3/4 cup sugar

• 1/3 cup finely slivered fresh ginger (from a 4-inch-long piece of ginger)

• One 1-pound block of silken tofu

Silken Tofu in Ginger Syrup Recipe

DIRECTIONS

• Using a small sharp knife, peel the oranges, removing all the bitter white pith. Holding the oranges over a bowl, cut in between the membranes to release the sections.

• In a large nonreactive saucepan, combine the sugar with the slivered ginger and 1 cup of water. Bring to a boil over high heat, then lower the heat to moderate, cover and simmer for 5 minutes.

• Gently place the tofu block in the ginger syrup. Cover the pan and simmer over low heat for 10 minutes to infuse the tofu with ginger flavor.

TO SERVE:

• Cut the tofu block into 6 even slices and, using a spatula, transfer them carefully to rimmed serving plates or shallow bowls. Spoon the ginger syrup, along with some fresh ginger slivers, over each serving of tofu. Garnish the tofu with the reserved orange sections and serve.

MAKE AHEAD:

• The tofu and orange sections can be refrigerated separately overnight. Transfer the tofu to a shallow dish, pour the syrup on top and refrigerate.

G. Cook Baked Tofu

• What makes baked tofu so great - other than how easy it is to make - are all the different marinades you can use to flavor it. Basic soy sauce is a great standby, but you can also add ginger, mustard, chili-garlic sauce, or anything you might add to a regular marinade.

• We've also been experimenting with vinegars for a more tangy flavor and honey for a sweeter treat. After all our citrus talk these past few weeks, we're also eager to try marinades with orange, lime, and lemon juice in them.

Here's a how we've been making our tofu:

Cook Baked Tofu

• 1 (16-ounce) block extra firm tofu

• 1/2 cup soy sauce or other marinade

• Drain and rinse the block of tofu. Set it on a clean dish towel (or paper towels) on a rimmed dinner plate. Place another plate on top and weight it down with something heavy, like a handy can of tomatoes or a heavy skillet, to press out some of the excess liquid. Let sit 15 - 30 minutes.

• Cut the tofu into pieces. You can do cubes for croutons, sticks for dipping, flat squares to layer on sandwiches, or any other shape you feel like.

• Put the cut tofu in a shallow dish, cover with marinade, and let sit for 15 - 30 minutes. Flip the tofu a few times so the marinade is absorbed evenly. The longer you let the tofu sit, the deeper the flavor will be.

• Pre-heat your oven (or toaster oven!) to 350-degrees. Cover a baking sheet (or toaster oven insert) with aluminum foil and coat with non-stick spray. Cook the tofu cubes for 10 minutes and then flip them over. Continue cooking and flipping every 10 minutes until the tofu is as baked as you like it, 20 - 45 minutes total.

• As you bake, the tofu will shrink, the texture will get chewier, and the flavor will get more concentrated. For salads, we like it baked so it's just toasted on the outside but still silken in the middle. For snacking or dipping, we like to bake it until it's pretty dense and has a good bite.

H. Recipe Tofu

• Tofu is a protein-rich food made from the extracted curd of soybeans and is an extremely versatile food, used in salads, main courses, drinks and desserts. It originated in China and was introduced to Japan in the 11th century. The Japanese word tofu comes from the chinese word doufu which means fermented, or curdled, bean.

• We hope you'll enjoy the following tofu recipes.

RECIPES:

1. Basil Tofu

• 5 green onions, minced

• 6 or 8 cloves garlic, minced

• 1 package firm low-fat tofu, well-drained, sliced and marinated in soy sauce

• 1 cup fresh basil, chopped

• 1 teaspoon crushed chili pepper sauce (sambal oelek)

• 1 teaspoon soy sauce cooked brown rice

• Cook onions and garlic in water or stock or vinegar until tender. Add marinated tofu and cook another 5-10 minutes. Stir in basil, chili pepper sauce and soy sauce and heat through. Serve over brown rice.

2. Braised Tofu

• 1 pound tofu, firm, cubed

• assorted veggies, broccoli, carrot, mushroom...

• flowerets, zucchini

Sauce Mixture

• Tamari

• Rice Vinegar

• ginger

• garlic powder 3/4 teas.

• garlic salt 1 teas.

• Marinate tofu in sauce mixture for one hour or more (preferably longer).

• Braise tofu by adding some sauce mixture in frying pan and lay pieces flat in pan and then cook.

• turn over half way through.

• Cook tofu until liquid is pretty much gone.

• Put it all together and eat.Yummy!

3. Ginger Tofu

• 1 lb of firm tofu

• 1 1/2 ts of fresh, grated ginger

• 1 t of roasted sesame oil

• 1 minced garlic clove

• 2 tb of tamari

• 1 1/4 c of water

• 1 1/2 tb of arrowroot

• Slice the tofu into small rectangles of 1/4--1/2-inch thickness and place them in a shallow dish or baking pan.

• Mix together the ginger, sesame oil, garlic, tamari and water.

• Pour this mixture over the tofu and let it marinate for at least 30 minutes.(If desired, the tofu may be placed in the refrigerator to marinate for several hours or overnight).

• Remove the marinated tofu from the liquid, reserving the liquid to make the sauce.Place the tofu on a well-oiled cookie sheet and bake at 375 deg for 35-40 minutes, or until the desired crispness is reached (the longer the tofu bakes the firmer and crisper it becomes).

• To make the sauce, mix the arrowroot with the marinade.Place the mixture in a small saucepan and bring to a boil.Cook, stirring constantly, until thickened.

• Ginger Tofu may be served with or without the sauce.With the sauce, serve it over a bed of rice, millet, buckwheat, or pasta.Add your favorite stir-fried veggies and you have a colorful or nutritious meal.Ginger Tofu may also be added to a vegetable stew.

4. Grilled Tofu

Serving Size : 8

• 1 lb of firm tofu

• 1/4 c of orange juice

• 2 ts of low-sodium soy sauce

• Cold and Spicy Noodles, see recipe

• Tofu, once pressed, grills beautifully.

• Slice the block of tofu in half, then slice each half into four thick slabs. Place a double layer of paper towels on a cutting board set over the sink. Arrange tofu in one layer on the cutting board, then top with a clean dishtowel. Place a second board on top, then a 4 to 5 pound weight, such as a thick phone book or heavy pot. Let press 20 minutes.

• Uncover tofu and place in one layer in a shallow baking dish. Drizzle with orange juice and soy sauce. Marinate at room temperature 20 minutes.

• Broil or grill over hot coals until lightly browned, turning once. Serve with Cold and Spicy Noodles.