What are some REALLY GOOD lowfat tofu recipes out there w/veggies pls??

tyWhat are some REALLY GOOD lowfat tofu recipes out there w/veggies pls??
barbecued-tofu-vegetables recipe








1 pound firm or extra-firm tofu


2 medium green or red bell peppers


OR 1 of each cut into wide strips


2 medium carrots


thinly sliced on diagonal


1 medium zucchini -- thinly sliced


1 medium onion


halved and thinly sliced w/rings separated


3/4 cup barbecue sauce -- up to 1





4 SERVINGS DAIRY-FREE





A good-quality prepared barbecue sauce makes this dish both easy and


delicious. Even the tofu-phobic will clamor for seconds.





MEAL PLAN: While entree is baking, combine 2 pounds red potatoes,


quartered, and 2 tablespoons water in microwave-proof dish. Cover;


microwave on HIGH 8 to 10 minutes; drain. Round out this meal with a salad.





Preheat oven to 425F. Lightly oil large baking dish and line with foil.





Drain tofu and cut into 1/2-inch-thick slices. Blot thoroughly between


clean kitchen towels or several layers of paper towels. Cut slices into


strips or dice.





In large bowl, combine tofu with remaining ingredients; stir gently until


blended. Transfer mixture to prepared pan.





Bake 10 minutes; stir gently, then continue to bake until mixture is heated


through, about 15 minutes. Serve hot.





PER SERVING: 153 CALORIES; 8G PROTEIN; 5G TOTAL FAT; (0G SAT. FAT) 20G


CARBOHYDRATE; 0MG CHOLESTEROL; 439MG SODIUM; 4G FIBERWhat are some REALLY GOOD lowfat tofu recipes out there w/veggies pls??
weightwatchers.com has good recipesor cooking light magazine
STIR FRIED TOFU WIH MUSHROOMS, SUGAP SNAP PEAS AND GREEN ONIONS





Ingredients:





3 tablespoons soy sauce


1 tablespoon unseasoned rice vinegar


1 tablespoon honey


1 teaspoon oriental sesame oil


1/4 teaspoon dried crushed red pepper


1 12-ounce package extra-firm tofu, drained, cut into 3/4-inch cubes, patted dry with paper towels


1/4 cup water


1 teaspoon cornstarch


2 tablespoons vegetable oil, divided


6 ounces fresh shiitake mushrooms, stemmed, caps quartered


8 ounces sugar snap peas, trimmed


4 garlic cloves, minced


1 tablespoon minced peeled fresh ginger


4 green onions, sliced on diagonal





Preparations:





Whisk first 5 ingredients in medium bowl to blend. Add tofu and stir to coat; let marinate 30 minutes. Drain, reserving marinade in small bowl. Whisk 1/4 cup water and cornstarch into marinade.


Heat 1 tablespoon vegetable oil in large nonstick skillet over medium-high heat. Add tofu and saut茅 until golden, about 2 minutes. Using slotted spoon, transfer tofu to plate. Add remaining 1 tablespoon vegetable oil to skillet. Add mushrooms and stir-fry until tender, about 3 minutes. Add sugar snap peas; stir-fry 2 minutes. Add garlic and ginger; stir-fry 30 seconds. Return tofu to skillet; drizzle reserved marinade mixture over. Stir-fry until marinade thickens slightly, about 30 seconds. Season to taste with salt and pepper. Transfer to bowl. Sprinkle with green onions and serve.
Jan's Tofu %26amp; Mushrooms





1 lb firm reduced fat tofu, cubed-1'; or so


1 tsp garlic, minced


1 large onion, chopped


8 ounces mushrooms, sliced


1/4 cup Chinese Shao Shing cooking wine


1/4 cup tamari or Bragg Liquid Aminos or to taste


1/8 to 1/4 tsp freshly ground black pepper





*Lightly spray a large skillet with cooking spray and saute the onions and garlic until soft.


*Add mushrooms, Shao Shing cooking wine, tamari, and cubed tofu. Cover.


*Simmer until the tofu is heated through and has soaked up some of


the broth, about 10-15 minutes. Serve over long grain bown rice.


--------------------


Broccoli And Tofu Bake





*1 cup chopped onion


*2 cloves garlic -- minced


*2 cups broccoli flowerets


*1 cup chopped mushrooms


*1 tablespoon water


*1/4 cup nonfat cholesterol-free egg substitute


*2 egg whites


*10 ounces soft silken tofu -- (such as Mori Nu)


*1 tablespoon yellow mustard


*1 teaspoon dried basil


*1/8 teaspoon nutmeg


*1/4 teaspoon salt


*1/8 teaspoon black pepper


*2 tablespoons nonfat Parmesan cheese





red pepper rings -- for garnish


Nonfat cooking spray





8 X 8'; BAKING DISH 4 PORTIONS





Silken tofu has a smooth texture and a sweetness resembling fresh cream





Saute onion and garlic in a skilled sprayed with a nonfat cooking spray


Add broccoli, mushrooms, and 1 tablespoon water or nonfat broth. Cover,


reduce heat and steam until broccoli and mushrooms are just tender. Place


in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.





In a blender, combine egg substitute, whites, tofu, seasonings and cheese.


Blend for 2 minutes, scraping down the sides, until mixture is smooth.


Pour over broccoli mixture. Garnish each corner with a red pepper ring and


bake at 350F for 35 minutes or until center is firm.








yummy n enjoy!!!!