8 oz Tofu; 2 ts Vegetable oil; 1/4 c Chicken broth; 1/4 ts Ground ginger; 1 c Celery; stack 1 sm Onion; coarsely chopped 1/4 Sweet red pepper; slivered 1 1/2 c Fresh bean sprouts; washed 1 tb Soy sauce; low-sodium Fresh ground Pepper Salt to taste; Freshly ground pepper & salt Tofu supplies the protein, and tastes similar to chicken breasts, in this quick-to-prepare colorful vegetarian main dish. Drain tofu, cut into 3/4 inch pieces. Place between layers of paper towel and weight down with a dinner plate. Let stand 10 minutes to compress and remove excess water. Heat oil, 2 tbsp broth and ginger in a frypan. Add celery, onion and red pepper. Stir cook over medium heat 3 minutes. Add bean sprouts, continue stir-cooking 1 min. Stir in remaining broth, soy sauce and tofu. Cook and stir gently over medium heat until vegetables are tender-crisp, and liquid is evaporated. Season to taste with salt and pepper. 1 3/4 cup serving - 194 calories 13 grams carbohydrate, 13 grams protein, 10 grams fat 2 protein choices, 1 fruit & veg. choice, 1 fats & oils choice Source: Choice Cooking, Canadian Diabetes Assoc. 1986 Shared but not tested by Elizabeth Rodier Nov 93 |
14 oz Tofu, firm; drained; rinsed 1 sm Onion; minced 2 lg Garlic cloves; minced 1 tb Canola oil 2 tb Chili sauce 1 ts Worcestershire sauce; -veget 2 ts Soy sauce; low-sodium 1/2 ts Cumin; ground 1 1/4 c Bread crumbs, dry; or 3/4 c Bread crumbs; dry and 1/2 c Hazelnuts; ground Salt and pepper to taste Wrap tofu in a kitchen towel or several layers of paper towels. Place on a cutting board, and weight with an iron skillet or wooden cutting board for to 45 minutes. Meanwhile, saute onion and garlic in oil until onion is limp and slightly brown on the edges. Remove towels and place tofu in a large bowl. Mash with a fork and add onion-garlic mixture. Add chili sauce, worcestershire sauce, soy sauce, cumin, bread crumbs and hazelnuts if desired; mix well. Place in a food processor and pulse to form a uniform texture. Add salt and pepper to taste. Refrigerate for 30 minutes. With wet hands, shape tofu mixture into 8 to 10 patties and place on a well oiled vegetable grill. Handle patties gently; they're delicate. Grill for 3 to 4 minutes on each side, until browned. Variation: Instead of grilling, saute burgers in olive oil until lightly browned on bo sides. Note: This burger is especially tasty when served with a spicy sauce made low-sodium soy sauce mixed with chili sauce or barbecue sauce and topped wi sauteed mushrooms. Per patty: 158 ca;; 9 g prot; 6 g fat; 16 g carb; 0 chol 1 g fiber From: [email protected] (Garry Howard). rfvc Digest V94 Issue #181, Aug. 26, 1994. Formatted by Sue Smith, S.Smith34, [email protected] |
2 lb Frim or extra firm tofu --------------------------------SATAY SAUCE-------------------------------- 2 tb Peanut oil 1/2 md Onion, minced 1 ea Garlic clove, minced 2 ts Curry powder 1 c Coconut milk 1 tb Soy sauce 1 tb Brown sugar 1/2 ts Red chili powder, minced 1 tb Lemongrass, minced 1/2 c Crunchy peanut butter ----------------------------TANGY DIPPING SAUCE---------------------------- 2 tb Sugar 1/4 c Waterr 3 tb White or red wine vinegar 1/2 tb Soy sauce 1/4 ts Red chili flakes 2 tb Carrots, grated 1 tb Roasted peanuts, chopped -----------------------------------SPICES----------------------------------- 4 tb Peanut oil 2 tb Dry sherry 1 tb Lemongrass, chopped 2 ea Garlic cloves 1 tb Curry powder 2 ts Brown sugar Drain the tofu & place the cakes between several layers of paper towels. Weight the top with a heavy plate & leave for 1 to 3 hours. While draining, prepare the Satay Sauce & Dipping Sauce. SATAY SAUCE: Heat oil in a pot over medium-high heat. Cook onion & garlic until the onion is wilting, approximately 2 minutes. Add curry powder & cook for 30 seconds. Add coconut milk, spy sauce, sugar, pepper, lemongrass & peanut butter. Cook over very low heat, stirring constantly, for 5 minutes. DIPPING SAUCE: In a small pot, over low heat, dissolve sugar in the water. Remove from the heat & stir in the vinegar, soy sauce & dried chili flakes. When completely cool, add the carrot & peanuts & serve. When the tofu has drained, slice each cake lengthways into 4 strips. In a food processor, combine oil, lemongrass, garlic, curry powder, chili pepper & sugar & process until smooth. Pour this mixture over the tofu strips, toss gently to coat the pieces & marinate fro an hour at room temperature. Soak 16 wooden skewers in water for 15 minutes. Carefully insert two wooden skewers parallel & 1" apart into each tofu slice. Oil the grill. On a closed grill over medium-hot coals, grill the tofu, turning once, until browned, 10 to 12 minutes. Serve with sAtay Sauce & Dipping Sauce. Kelly McCune, "Vegetable on the Grill" |
1 tb Corn oil 1 ts Garlic, minced 1/4 c Red pepper, julienne 1/4 c Bean sprouts 1 cn VEG-ALL Mixed Vegetables, -drained (16 oz) 1/4 c Green onions, cut 1 ts Fresh ginger, minced 1 cn Chicken broth (12 oz) 1/4 c Dry sherry 1 tb Soy sauce 1 ts Sugar 2 tb Cornstarch 1/4 c Water 1. Saute garlic and pepper in hot oil for 2 minutes. 2. Add VEG-ALL, onions, bean sprouts, minced ginger; stir-fry until golden, about 3-5 minutes. 3. Add chicken stock and heat to boiling. 4. Combine sherry, soy sauce and sugar. Add to vegetable mixture. 5. Add cornstarch to water and blend. Add to hot vegetables and stir until thickened. |
- Cal/serving: 275 - Prep Time: 20 Min - Cooking Time: 40 Min 1 pk Haddock fillets; frozen, -cooked (700g)(1 1/2 lbs) 2 tb Butter 1/2 c Onion; chopped 1 Garlic clove; crushed 1 c Zucchini; diced 2 tb Flour 1/2 ts Salt 1 ds Pepper 1/2 ts Thyme 1/2 ts Basil 2 c Tomatoes; peeled, seeded - chopped 1 Pie crust (9 inch) Note: Boston bluefish, cod or turbot may be substituted for Haddock. Break fillets in chunks. Saut* onion, garlic and zucchini until vegetables are tender. Blend in flour, seasonings and herbs. Add tomatoes and cook 5 min or until sauce is thick. Add fish and pour into a 9 inch pie plate. Cover with pastry; trim and flute. Bake at 200C(400F) 25 to 30 minutes or until pastry is golden brown. Allow pie to stand 10 minutes before serving Source: Fisheries Food Centre : Department of Fisheries and Oceans : Ottawa, Ontario, K1A 0E6 Typos by Vern - Know-wud-I-mean |
Stephen Ceideburg 2 lb To 2 1/2 lb boneless beef -chuck steak 1/4 c Soy sauce 1 tb Brown sugar 1 ts Ground ginger 1 Clove garlic, minced 4 ts Cornstarch 2 tb Cold water 8 Individual French loaves, -split 4 tb Margarine or buffer, melted -(1/2 stick) Topping options: Shredded Chinese cabbage Sliced pineapple rings Chopped green onions Plum sauce or: Sweet-and-sour sauce Trim excess fat from steak; cut into thin, bite-sized slices. In a 3 1/2 to 4-quart slow-cooker, combine soy sauce, brown sugar, ginger and garlic. Stir in meat. Cover; cook on the low-heat setting for 7 to 9 hours or on the high-heat setting for 3 to 4 hours. Use a slotted spoon to remove meat from juices. Pour juices into a measuring cup; skim fat. Measure 1 1/2 cups juices (add water if necessary); place in a saucepan. Stir together cornstarch and the 2 tablespoons water; add to saucepan. Cook and stir until thickened and bubbly. Stir in the cooked meat. Cook and stir for 2 minutes more. Meanwhile, brush rolls lightly with margarine. Place, cut side up, on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 2 to 3 minutes or until lightly toasted. Top bottom halves of the toasted rolls with meat mixture and desired toppings. Cover with roll tops. Makes 8 servings. Per serving (without toppings): 423 calories, 29 grams protein, 34 grams carbohydrate, 19 grams fat, 79 milligrams cholesterol, 948 milligrams sodium, 274 milligrams potassium. From the Oregonian's FOODday, 1/26/93. Posted by Stephen Ceideburg |
-----------------------------------ROAST----------------------------------- 1/3 c Water 1 tb Soy sauce 1/2 c Tempeh 1 sm Onion 1 tb Vegetable oil 1/2 c Corn kernals 1/2 c Whole wheat breadcrumbs 1 tb Soymilk 1 pn Thyme Sea salt Freshly ground black pepper -----------------------------------SAUCE----------------------------------- 1 c Mushrooms 2 ts Vegetable oil 2 tb Water 1 tb Tahini 2 ts Soy sauce -----------------------------TO ACCOMPANY ROAST----------------------------- Seasonal vegetables -- (as desired) Bring the water and soy sauce to the boil in a small pan, place the tempeh (defrosted if frozen) in it, lower heat, cover pan and simmer for 10 minutes; turn the tempeh over and simmer for a further 10 minutes. Drain. Chop the onion. Saute in the oil in a saucepan 3-4 minutes until softened. Remove from heat. Mash the tempeh into the pan, then add the drained corn, breadcrumbs, milk, thyme and seasoning; mix well. Turn into an oiled oven dish and bake at 350 degrees F (180 C)/Gas Mark 4 for about half an hour. To make sauce, chop the mushrooms and saute them in the oil in a small pan until tender. Stir in the water, tahini, and soy sauce; bring to the boil, stirring, then lower heat and simmer for a couple of minutes. Serve the roast with the sauce poured over it, accompanied by seasonal vegetables. * Source: The Single Vegan - by Leah Leneman * Typed for you by Karen Mintzias |