Vegetarian Recipes: Soy Protein And Tofu Recipes


 
 
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  Nutrition Facts:
(per serving)
   
 

Calories  300

Fat 9g

Cholesterol   110mg

Sodium 840mg

Carbohydrate 27g

Fiber 3g

Protein 28g

Soy Protein 6g

 
  This recipe is:
  Low Cholesterol
 
  Featured Products:
  Mori-Nu® Tofu Extra Firm Lite
 
 

Recipes - Main Dish

Tofu and Shrimp Gumbo
Lani Bloom
Serves: 4
 
I always think of New Orleans during March, time for Mardi Gras and Cajun cooking. A variation from traditional gumbo, I have replaced chicken and other meats with tofu. Tofu cubes soak up the flavors of this easy to prepare gumbo. You can make it as spicy hot or mild as you like.
 
Measures Translation Table
 
Ingredients:
1 pkg. Mori-Nu® Tofu Extra Firm Lite
2 T. vegetable oil
1 green bell pepper, diced
1 medium onion, coarsely chopped
1 cup celery, chopped
2 T. minced garlic
¼ tsp. Ground red pepper
3 T. all-purpose flour
4 cups low sodium chicken broth
1 (15.5oz) can diced tomatoes
½ pound shelled and deveined shrimp
 
Instructions:
  1. Preheat oven to 350°. Spray baking sheet with nonstick cooking spray. Remove tofu from package and slice, lengthwise, into 3 pieces. Place each piece on baking sheet and bake in oven for 20 minutes. Tofu should be firm to the touch when removed from the oven. Slice tofu into cubes and set aside.
  2. In a large saucepan, heat vegetable oil. Add the chopped vegetables, garlic and red pepper. Season with salt and pepper and cook over medium high heat until softened, about 2 minutes. Sprinkle the flour on top of the vegetables and stir until coated evenly. Add the chicken broth and diced tomatoes and simmer over medium heat for 10 minutes.
  3. Add the shrimp and tofu cubes, simmer, stirring, until the shrimp are cooked through, about 2 minutes. Serve while hot over rice.

 
   
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