Menu: Lunch/Dinner - Tofu ediets

Squash and Pasta Toss with Parmesan Crusted Tofu and fruit Nutrition Information 1 serving fruit of choice Squash and Pasta Toss with Parmesan Crusted Tofu* Nutrition Information | Scale This Recipe Ingredients: 1 clove garlic 1 tbsp. fresh basil 4 oz. firm tofu 1 tbsp. low sodium breadcrumbs 1 cup zucchini or yellow squash 1 tbsp. low fat or nonfat parmesan cheese 1/3 tbsp. olive oil Directions: Rinse and cut zucchini or yellow squash into bite-sized chunks...mince garlic, set aside. Chop basil, set aside. Prepare bite size pasta such as ziti or elbows according to recipe, omit salt. Add zucchini or yelllow squash to boiling water with pasta during last 2 minutes of cooking: drain and set aside. In nonstick skillet, heat oil on medium, add minced garlic and breadcrumbs and cook briefly, stirring constantly, about 2 minutes. Add tofu and sprinkle with cheese as you toss it in the skillet. Cook until tofu coats with the crumbs and is slightly brown, about four more minutes. Add pasta and zucchini or yellow squash to skillet with tofu mixture and heat through, mixing well, about 2 minutes. Remove to serving platter and sprinkle with chopped fresh basil. pasta, cooked* Nutrition Information | Scale This Recipe Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Stir-Fried Rice with Tofu and fruit Nutrition Information

1 serving fruit of choice

Stir-Fried Rice with Tofu* (Egg-Free)

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Ingredients: 1 tsp. canola oil 1 green onion 1/2 tsp. garlic powder 2 tsp. lite soy sauce 1 cup fresh vegetable of choice 4 oz. fresh mushrooms 3 oz. firm tofu 2/3 tbsp. sesame seeds Directions: Prepare rice according to recipe directions, omit salt, set aside. Choose firm tofu; press excess water out and dice into cubes, set side. Choose a fresh vegetable like broccoli or snow peas. Rinse and pat dry vegetables and mushrooms. Wash mushrooms, chop vegetable and green onion; slice mushrooms, set aside. Spray a non-stick skillet with cooking spray and heat over medium heat. Stir-fry tofu, stirring often, until golden, about 2-4 minutes. Remove from pan and reserve. Add oil to the skillet and stir-fry vegetables until tender, about 3-5 minutes. Add cooked rice, garlic powder and soy sauce and continue to stir-fry, approximately 3-4 minutes. Add tofu to rice mixture and cook until heated through, stirring often. Sprinkle with sesame seeds and serve.

Rice, cooked*

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Ingredients: 2 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky.

Stuffed Tofu Pepper with Cheese, rice and fruit Nutrition Information

1 serving fruit of choice

Stuffed Tofu Pepper with Cheese*

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Ingredients: 1 bell pepper 3 oz. firm tofu 1/2 small onion 1 clove garlic 1/4 cup frozen corn 1/4 tsp. dried parsley 1/4 tsp. black pepper 1 oz. low fat or fat-free shredded Mozzarella cheese Directions: Prepare rice according recipe provided, omit salt. Preheat oven to 350 degrees F. Place corn in microwave-safe dish and cook, covered, for about 1 1/2 to 2 minutes in the microwave: drain. Drain and dice tofu: dice onion and mince garlic. Slice top off bell pepper 1/2 inch from the stem. Scoop out membrane and seeds. Discard stem and dice pepper top. Place pepper shell in boiling water for about 2-3 minutes, remove and drain well. Place pepper, bottom side down, in a shallow baking dish. Spray a nonstick skillet lightly with cooking spray and sauté tofu with onions, chopped bell pepper top and garlic until browned, about 3-4 minutes. Stir in cooked rice and corn, cheese, parsley and black pepper. Spoon mixture into the pepper, bake uncovered for about 20-30 minutes and serve.

Rice, cooked*

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Ingredients: 2 tbsp. uncooked rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil over high heat; then cover tightly and reduce heat to medium: cook for about 15-20 minutes, or until water has been absorbed and rice is soft, but not sticky.

Three Bean Vegetable and Tofu Salad with fruit Nutrition Information

1 serving fruit of choice

Three Bean Vegetable and Tofu Salad *

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Ingredients: 1 cup fresh spinach 1/2 cup fresh broccoli 1/4 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1 tsp. balsamic vinegar 1/4 tsp. Italian seasoning 1/4 cup canned kidney beans, rinsed and drained 1/4 cup pinto beans, rinsed and drained 2 oz. smoked tofu 1/3 tbsp. olive oil 1 Italian plum tomato Directions: Rinse and pat or spin dry spinach. Chop spinach, broccoli and tomato. Cut tofu into small cubes, set aside. Rinse and drain canned beans. Combine all ingredients in large bowl. Whisk together olive oil, vinegar and seasonings, pour over mixture and toss until thoroughly mixed. Serve chilled.

Tofu and Mushroom Pasta Italiano with fruit and salad Nutrition Information

1 cup mixed salad greens 1 serving fruit of choice 1 tbsp. salad dressing, low fat or nonfat; low sodium

Tofu and Mushroom Pasta Italiano* (Milk-Free)

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Ingredients: 1/4 small onion 1 clove garlic 1/2 medium carrot 3 oz. firm tofu 2 oz. fresh mushrooms 1 tbsp. fresh basil 1 tbsp. dairy-free low fat or nonfat parmesan cheese 4 oz. tomato sauce, low sodium 1/4 tbsp. olive oil Directions: Prepare pasta according to recipe directions, omit salt. Rigatoni, Penne, or Bowties are good choices for this dish. Mince garlic, chop onion, carrot and mushrooms. Drain and cut tofu into bite-sized chunks. Heat olive oil in a medium saucepan and sauté onions, garlic, carrot and tofu over medium heat until onions are tender, about 3-5 minutes. Add mushrooms and cook until liquid from mushrooms evaporates. Add tomato sauce; lower heat, cover and simmer for at least 20 minutes, stirring occasionally. Add cooked pasta and basil to pan; mix well. Serve and sprinkle with parmesan cheese.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Tofu Delight with Brown Rice
Nutrition Information

Tofu Delight*

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Ingredients: 1/2 small red onion 1/4 bell pepper 1/2 fresh medium zucchini 2 tsp. lite soy sauce 2 1/2 oz. firm tofu 1/4 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained 1/4 cup fresh mushrooms 1 oz. bean sprouts 1/2 tsp. canola oil Directions: Prepare rice according to recipe directions. Drain and cube tofu; set aside. Wipe mushrooms with a damp towel to clean. Slice mushrooms, onion, bell pepper and zucchini; set aside. Heat oil on medium-high heat in a nonstick skillet. Stir-fry tofu for 1-2 minutes then add onion, pepper and zucchini until vegetables are crisp tender for about 4-5 minutes. Add cooked rice, sprouts, mushrooms, garbanzo beans and soy sauce. Stir-fry for 3-4 minutes more and serve.

Brown Rice*

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Ingredients: 2 tbsp. quick cooking brown rice Directions: Place rice in a small pot with tight-fitting lid and cover with about 2 times the amount of water (for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about 1/2 cup water). Bring to a boil, uncovered, on high heat; reduce heat to low, cover tightly and cook for about 15-20 minutes, or until water has been absorbed.

Tofu Egg Salad with fruit and salad Nutrition Information

1 cup mixed salad greens 1 serving fruit of choice 2 tbsp. of salad dressing, low fat or nonfat; low sodium 2 servings bread of choice

Tofu "Egg Salad"*

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Ingredients: 4 oz. firm tofu 1/4 small onion 1/2 large celery stalk 2 tsp. balsamic vinegar 1 tsp. mustard 1/2 tsp. honey 1/4 tsp. paprika 1/4 tsp. dried parsley 1/4 tsp. turmeric Directions: Drain and press any extra water out of firm tofu: crumble into a bowl. Chop onion and celery and combine with tofu. In a separate bowl, combine vinegar, mustard, honey, paprika, parsley and tumeric. Combine with tofu mixture and refrigerate for at least 30 minutes to meld flavors. Serve on bread of choice such as whole wheat or whole wheat pita, or as a salad with a choice of bread or crackers.

Tofu Fajita Asian Style with fruit & salad Nutrition Information

1 cup mixed salad greens 1 tbsp. salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Tofu Fajita Asian Style*

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Ingredients: 1 tortilla (approximately 6 inch diameter) 1 clove garlic 3 tsp. lite soy sauce 1 tsp. Dijon mustard 1/4 tsp. ground ginger 1 tsp. honey 5 oz. firm tofu 1/2 bell pepper 1/3 tbsp. sesame seeds 1 tsp. sesame oil Directions: Mince garlic; core, seed and slice bell pepper into strips, set aside. Drain tofu and cut into bite-size cubes, set aside. Prepare sauce: in a small bowl, mix together garlic, soy sauce, mustard, ginger, honey and sesame seeds. In a nonstick skillet, heat oil on medium-high and stir-fry tofu and pepper until tofu is slightly golden, about 3-5 minutes. Reduce heat to medium; add sauce and cook for 3-4 minutes, coating pepper and tofu well, until most of the liquid is absorbed. Place tortilla(s) on a microwave-proof plate. Spread mixture over tortilla(s), roll up and heat for 40-50 seconds in microwave. Serve.

Tofu-Avocado & Tomato Pita Pocket, salad and fruit Nutrition Information

2 cups mixed salad greens 1 tbsp. of salad dressing, low fat or nonfat; low sodium 1 serving fruit of choice

Tofu-Avocado and Tomato Pita Pocket*	Nutrition Information | Scale This Recipe
Ingredients: 1/2 whole-wheat, approximately 6 inches (2 oz) pita bread 3 oz. smoked tofu 2 1/2 tbsp. avocado 1/4 medium size fresh tomato Directions: Chop tofu, avocado and tomato. Mix all ingredients together and stuff into pita pocket. Serve.

Tofu-Teriyaki Pasta Salad and fruit Nutrition Information

1 serving fruit of choice

Tofu-Teriyaki Pasta Salad*

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Ingredients: 4 oz. firm tofu 1 tbsp. low fat or nonfat mayonnaise 1/4 tsp. Italian seasoning 1 clove garlic 1 tbsp. teriyaki sauce 2 cups fresh vegetable of choice 1 tsp. sesame oil Directions: Prepare pasta according to recipe, omit salt. Mince garlic; rinse and chop vegetable of choice. Press tofu to remove excess liquid and cube into bite-size pieces. In a non-stick skillet, heat oil on medium; add garlic and tofu and stir-fry until garlic is golden, about 2 minutes. Add vegetable, teriyaki sauce and seasoning to skillet and stir-fry until vegetable is tender but still firm (time depends on vegetable chosen). Mix pasta and mayonnaise well, then combine with stir-fried vegetables and tofu. Mix everything thoroughly and serve chilled.

pasta, cooked*	Nutrition Information | Scale This Recipe
Ingredients: 1 oz. (dry, uncooked) pasta Directions: Choose pasta that you prefer, such as penne, spaghetti, or linguini. Bring water to a boil over high heat, using at least twice as much water as the amount of pasta. Add pasta and cook, stirring occasionally, until tender but not soft, about 8 minutes. Drain pasta, and add to recipe or serve (do not rinse.)

Tofu-Vegetable Burger and fruit Nutrition Information

1 serving fruit of choice

Tofu-Vegetable Burger* (Milk-Free)

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Ingredients: 1 green onion 1 clove garlic 1 cup fresh spinach 2 oz. firm tofu 1 tsp. lite soy sauce 1/2 tsp. honey 1 tbsp. walnuts 2 tbsp. low sodium breadcrumbs 1 whole wheat hamburger bun 1 tsp. Dijon mustard 1 oz. vegetarian cheese (soy or rice cheese) 1 medium carrot Directions: Rinse fresh spinach well and spin or pat dry; scrub or peel carrot. Finely chop spinach, carrot, and onion; mince garlic, set aside. In a medium skillet sprayed with cooking spray, sauté onion and garlic 2-3 minutes, until onions are translucent. Mix soy sauce, mustard, and honey in small bowl; add to skillet along with the spinach and carrots. Drain and crumble tofu into mixture. Cover and cook over medium heat until vegetables are very tender, about 10-12 minutes. Uncover and continue cooking until liquid has completely evaporated, about 5-10 minutes more. Let cool and stir in chopped walnuts and half of the breadcrumbs. With clean hands, form one or two patties and coat with remaining breadcrumbs. Heat the same skillet sprayed with cooking spray over medium-high, cook patties for about 5 minutes on each side, or until browned. Top burger with vegetarian cheese about 1 minute before removing from heat. Serve on whole wheat bun with mustard.