Versatile Vegetarian--soyfoods

[Guest guest]

Since we are talking about soybeans, here are two tofu recipes from the

cookbook of the week. All of the recipes in this cookbook are on WW Light

and Tasty CD, along with the recipes from eight or nine other WW

cookbooks. I bought the disk a few years ago at Marshalls for $10, but

have seen it advertised recently at Best Buy, or some computer store, for

$4.95. Last weekend my local Half Priced Book Store had the disk shrink

wrapped with WW's Simply the Best cookbook for $9.98. Looked like a good

deal to me. I was tempted to buy it for my DIL but didn't.

 

The recipes on the disk can be copied and pasted into a word processor and

then easily formatted for Mastercook.

 

Shepherd's Garden Pie

Stir-Fried Tofu With Vegetables

 

 

* Exported from MasterCook *

 

Shepherd's Garden Pie

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Potatoes

Soyfoods Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon olive oil plus

1 teaspoon olive oil

2 onions -- chopped

2 cups chopped mushrooms

3 garlic cloves -- minced

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/2 pound Frozen Tofu -- crumbled

6 plum tomatoes -- diced

4 cups chopped broccoli or cauliflower

OR combination -- steamed

1/2 cup Vegetable Broth

1/4 cup chopped flat-leaf parsley

4 large all-purpose potatoes -- cooked,

peeled and mashed

2 ounces low-fat cream cheese

 

Makes 4 servings

 

Tofu replaces the traditional lamb in this new vegetarian classic. If you

like, substitute cauliflower for all or part of the broccoli.

 

1. Preheat the oven to 375o F. In a large nonstick skillet, heat the

oil. Add the onions; cook, stirring as needed, until softened, about 5

minutes. Add the mushrooms, garlic, salt and pepper; cook, stirring as

needed, until the mushrooms are wilted, 8-10 minutes. Stir in the tofu and

tomatoes; cook about 3 minutes. Stir in the broccoli, broth and

parsley. Transfer to a 9 " -square baking dish.

 

2. In a medium bowl, combine the potatoes and the cream cheese. Spread it

over the tofu mixture. Bake until golden, about 30 minutes.

 

SERVING PROVIDES: 2 Breads, 3 Fruit/Vegetables, 1 Protein/Milk, 1 Fat.

 

PER SERVING: 456 Calories, 13 g Total Fat, 4 g Saturated Fat, 13 mg

Cholesterol, 362 mg Sodium, 70 g Total Carbohydrate, 13 g Dietary Fiber, 21

g Protein, 177 mg Calcium . 8 POINTS

 

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* Exported from MasterCook *

 

Stir-Fried Tofu With Vegetables

 

Recipe By : Weight Watchers Versatile Vegetarian

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Soyfoods

Vegetables

 

Amount Measure Ingredient -- Preparation Method

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

1 tablespoon vegetable oil plus

1 teaspoon vegetable oil

1/2 pound Pressed Tofu -- cubed

4 carrots -- sliced

1 1/2 cups broccoli florets

1/2 cup sliced bamboo shoots

4 scallions -- cut into 2 " lengths

2 tablespoons grated peeled gingerroot

3 garlic cloves -- thinly sliced

1 pinch crushed hot pepper flakes

1 tablespoon reduced-sodium soy sauce

1 teaspoon sugar

 

Makes 4 servings

 

Serve this with a mound of brown rice. If these vegetables are not your

favorite, substitute whichever you like best.

 

1. In a large nonstick skillet, heat 1 tablespoon of the oil. Add the

tofu; cook, stirring as needed, until golden, 5-6 minutes. Transfer to a

plate and keep warm.

 

2. In the same skillet, heat the remaining 1 teaspoon of oil. Add the

carrots, broccoli, bamboo shoots, scallions, ginger, garlic and pepper

flakes; cook, stirring as needed, about 2 minutes.

 

3. In a small bowl, combine the soy sauce, sugar and 1/4 cup water. Stir

into the vegetable mixture, then add the tofu. Cook, covered, until most

of the liquid is evaporated, about 10 minutes.

 

SERVING PROVIDES: 2 Fruit/Vegetables, 1 Protein/Milk, 1 Fat.

 

PER SERVING: 154 Calories, 7 g Total Fat, 1 g Saturated Fat, 0 mg

Cholesterol, 191 mg Sodium, 15 g Total Carbohydrate, 5 g Dietary Fiber, 9 g

Protein, 73 mg Calcium . 3 POINTS

 

 

 

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