Monday, February 10, 2014
CRISPY MARINATED TOFU WITH APPLES & ONION IN CREAMY WHITE WINE SAUCE
Yesterday I was trying to use up some local apples that we've had stored. With some of them, I made this easy apple cake (minus the chocolate drizzle) for tea with a friend yesterday, but I really want to use up these lovely cooking apples before they go bad. So, I devised this quick and easy tofu saute to serve with a salad and some roasted nugget potatoes. Thumbs up on this one!
NOTE: If you don't want to use the tofu, you can substitute about 2 cups of reconstituted Soy Curls (see about this product here) or thin seitan cutlets, or your favorite commercial vegan "chikn" slices or cutlets. Dredge whatever you are using in Seasoned Flour (see below) and brown as for the "B of T" (see below).
BRYANNA'S CRISPY MARINATED TOFU WITH APPLES & ONION IN CREAMY WHITE WINE SAUCE
NOTE: If you are using B of T/Breast of Tofu, you need to marinate the tofu slices at least 8 hours before cooking.
8 slices Breast of Tofu, Crispy Slices or Crispy Oven-Baked (see below)
1 tablespoon olive oil
1 medium apple, thinly sliced (only peel if the skin is tough or doesn't look good)
1/2 medium onion, thinly sliced
2 cloves garlic, chopped
1 pinch dried crumbled sage (don't use powdered)
1 pinch dried thyme leaves (don't use powdered)
1/2 cup dry white wine (can be non-alcoholic)
1/2 cup vegan "chikn-y" broth (I like Better than Bouillon No-Chicken Vegan broth paste)
1/4 cup plain vegan creamer (I used So Delicious coconut milk creamer) mixed with
1 teaspoon wholegrain mustard
Heat the olive oil in a seasoned cast iron or carbon steel 12-inch skillet over medium heat. Add the sliced apple, onion and garlic. Saute until the onions soften. Add the sage and thyme, the wine and broth. Bring to a boil, then slip in the crispy tofu. Raise the heat to high a reduce the liquid in the pan by about half. Pour in the creamer/mustard mixture and heat through.
Serve immediately with roasted nugget potatoes or mashed potatoes, polenta or steamed rice, quinoa or bulgur wheat.
Nutrition Facts (when made with Crispy B of T Slices)
Nutrition (per serving): 352.0 calories; 46% calories from fat; 19.2g total fat; 0.0mg cholesterol; 539.2mg sodium; 415.8mg potassium; 25.2g carbohydrates; 4.5g fiber; 11.4g sugar; 20.8g net carbs; 12.9g protein.
BRYANNA'S BREAST OF TOFU (Known in our house as "B of T")
Yield: 32/ 3-inch x 2-inch slices
This recipe has appeared in all of my books. It's a staple in our house-- I always have some extra-firm tofu slices marinating in the following mixture. They will keep refrigerated in the marinade for up to two weeks, ready for a quick and delicious meal. They can be pan-fried plain on a nonstick skillet, or coated with Seasoned Flour and shallow-fried to make a crispy "skin" that is delectable hot or cold. Serve them plain, in salads and sandwiches, or with any sauce that you would have used on chicken. Instead of slices, you can marinate chunks, for using in kebabs,etc.
1 1/2 lbs. firm, extra-firm or pressed tofu (NOT silken tofu!)
1 1/2 cups water
1/4 cup soy sauce or tamari
3 Tbs nutritional yeast flakes
2 tsp dried crumbled sage (not powdered)
1/2 tsp dried rosemary
1/2 tsp dried thyme leaves (not powdered)
1/2 tsp onion powder
Seasoned Flour for dredging (see below)
OPTIONAL: olive oil
Prepare the marinade by mixing all of the ingredients together in a 5-cup rigid plastic container with a tight lid. Slice the tofu about 1/4" thick and place in the marinade so that it is fairly tightly-packed and covered with liquid. Cover and refrigerate for up to two weeks, shaking daily.
To pan-fry plain, low-fat:
Simply cook the tofu slices over medium heat in a seasoned cast iron or carbon steel skillet until golden brown on both sides.
To Crispy Oven-Fry: (This is the method in my "Almost No-Fat Cookbook"):
Coat the tofu slices in Seasoned Flour (below). Lay the slices in single layers on oiled DARK baking sheets (they brown better on dark baking sheets), not touching. Bake in a preheated oven at 400 degrees F for about 15 minutes, or til the bottoms are golden. Turn the slices over and bake about 15 minutes more, or until the other side is golden. Cool on racks if not eating immediately.
To make Crispy Slices, (my favorite way):
Coat the slices with Seasoned Flour (below). Heat about 1 T. of olive oil or neutral cooking oil in a seasoned cast iron or carbon steel skillet over medium heat (no hotter). When the oil is good and hot, add the slices and cook (watching carefully) until golden brown and crispy on the bottom. Turn the slices over and cook the other side until golden and crispy. The medium heat works really well when frying things crispy in less oil than usual.
Nutrition (per 4 Crispy Slices): 159.4 calories; 64% calories from fat; 12.0g total fat; 0.0mg cholesterol; 291.5mg sodium; 204.9mg potassium; 5.2g carbohydrates; 1.6g fiber; 0.6g sugar; 3.6g net carbs; 10.8g protein.
BRYANNA’S SEASONED FLOUR
Keep some of this in a tightly-covered container-- you'll find many uses for it.
2 c. wholewheat, or other wholegrain, flour,
1/4 c. nutritional yeast flakes,
1 tsp. salt
1 tsp. onion or garlic powder (or a combination), optional
freshly-ground black pepper to taste.
Optional: some Cajun Seasoning or Old Bay Seasoning