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| TOFU
TO YOUR HEALTH |
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Rohini
Singh is a syndicated columnist who writes for The Tributes, Indian
Express and The Hindustan Times. She is also the author of The Wonderful
World of Indian Cookery, Party Games for all Ages and Fun Cooking
for Children.
Low in cholesterol and calories, high in protein and vitamins, tofu, also known as bean curd or soy cheese, is one healthy food you can happily overeat without experiencing any pangs of guilt. You have probably noticed it floating in your hot and sour soup—but that is not all you can do with tofu. You can marinate it and then pan-fry or grill it; you can scramble it, much as you would paneer or cottage cheese, and eat it with chapatti or Indian wheat breads or on toast; you can stuff it into paranthas or fried wheat breads or sandwiches or your can add it, for a burst of good health, to a raw salad or cooked vegetable. You can even bake it, with mushrooms and capsicums, for an unusual accompaniment to a meal. Tofu is available in health food outlets and some upmarket stores. | |
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SWEET-SOUR TOFU Ingredients: 250 gm tofu, cut into cubes 1 green chili, sliced 1 large onion, finely chopped 3-4 cloves garlic 1 tbsp vinegar 1/2-1 tsp soy sauce 1 tbsp cornflour 1/2 tsp cumin 1 cup tomato ketchup A few tsp chili/garlic sauce (optional) 2 tbsp oil Serves: 4 Method: Put a thick-bottomed pan onto gentle heat. Pour in oil. After a few seconds, add chili and onion. Sauté till the onion begins to brown. Add garlic and cumin. As soon as the cumin begins to darken, add ketchup, chili or garlic sauce, vinegar and soy sauce. Raise the heat and let the mixture come to a gentle boil. Meanwhile, mix the cornflour to a smooth paste with a few tablespoons of water. Add it to the simmering sauce along with as much water (probably 1/2-3/4 cup) as you need to make a smooth consistency. Cook for a few minutes more, stirring continuously, and then add the tofu cubes. Simmer for another few minutes. To make the dish more substantial, add boiled peas, potatoes, or even a combination of vegetables. | |
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GOOD-HEALTH TOFU SALAD Ingredients: 250 gm tofu, cut into small cubes 1 fresh medium-sized lettuce 1 large cucumber 1 large capsicum 1 apple 1 orange A handful of sprouts 4 lemons 5 tsp honey Salt and pepper to taste Serves: 4-6 Method: Tear the lettuce into bite-sized pieces. Peel and cut cucumber into cubes. Chop capsicum into tiny bits. Peel and chop apple into small pieces. Peel an orange, remove the tough outer threads and as many seeds as you can. Cut orange into bits. Put these ingredients in a bowl. Add sprouts and tofu. Prepare the dressing with lemon juice and honey. Add salt and pepper. Pour the dressing over the salad and toss well. Serve immediately. For an interesting variation, add pineapple instead of an orange. You could also add boiled potatoes. | |
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TOFU-VEGETABLE
BAKE Pour the sauce over the tofu. Top with capsicum and cheese. Bake in a preheated oven (3500 F/1800C) for 20-30 minutes or till the dish is heated through and the cheese has melted. |
Life Positive, April 1996 |
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