My vegetarian entree for May is this delicious, and very nutritious, tofu stir-fry. Not only is tofu a source of high-quality protein, it's also loaded with iron, B-vitamins and potassium. If curdled with calcium salts, it will also contain impressive amounts of calcium. Yet tofu is fairly low in calories and saturated fat, contains no cholesterol and is very low in sodium. Look for the new "lite" versions that are still lower in fat and calories.
All soy products, like tofu, are rich in phytoestrogens, plant hormones believed to reduce the risk of breast and prostate cancer, and to minimize the mood swings and hot flashes associated with menopause. Marinating the tofu in this tasty stir-fry marinade adds enormously to the flavor of the dish and firms up the tofu so that it is easier to cook without it breaking apart.If you don't have some of the vegetables called for in this recipe, just use more of what you do have. Also, if you're in a hurry, buy your vegetables all washed and cut up for you in the salad-bar section of your market.
Dear Jeanne: This recipe has been a family favorite as long as I can remember. It is in need of some major help since it is loaded with eggs and oil. Thank you.
- Tracy Derry, Holly, Mich.
Dear Tracy: This is an easy and refreshing cake perfect for springtime. The light options now available in supermarkets substituted beautifully in this recipe. I used only two eggs plus one egg white in place of the four eggs, and found two tablespoons oil plus water, for volume, was plenty. The resulting cake has a light, spongy texture, and the pudding and whipped topping mixture made for a good frosting.
Each serving contains ap-prox-i-mately:
Original recipe: 388 calories; 57 mg cholesterol; 24 gm fat; 256 mg sodium; 3 gm protein; 41 gm car-bo-hydrates.
Revised recipe: 216 calories; 28 mg cholesterol; 4 gm fat; 245 mg sodium; 2 gm protein; 38 mg car-bo-hydrates.
For more creative, low-calorie, low-fat rice dishes, order my booklet "Cook It Light With Rice." Send $3 and a stamped (55 cents), self-addressed, No.10 envelope to Rice, P.O. Box 5541, Riverton, NJ 08077-5541.
Jeanne Jones is a consultant on menu planning, recipes and new-product development for major hotels and spas. She is also the author of 30 cookbooks, most recently "Healthy Cooking for People Who Don't Have Time to Cook" (Rodale Press, $27.95).
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*****
RECIPIES
TOFU VEGETABLE STIR-FRY
Marinade:
2 tablespoons reduced-sodium soy sauce
1 garlic clove, pressed or minced
1/2 teaspoon finely chopped fresh ginger root
1 tablespoon rice vinegar
2 tablespoons vegetable stock or water
1 teaspoon dark sesame oil
Stir-Fry:
12 ounces extra-firm tofu, drained
1/4 cup whole-wheat flour
2 cups broccoli florets
1 cup pea pods
1 cup diced celery
1 small zucchini, sliced
1 medium carrot, peeled and sliced
1/2 cup sliced mushrooms
1 small bell pepper, seeded and sliced
1 teaspoon cornstarch
2 teaspoons toasted sesame seeds
2 cups cooked brown rice
Combine all of marinade ingredients in a bowl and mix well. Slice the tofu into 1/4-inch-thick strips and place in a shallow baking dish. Pour the marinade over the tofu and allow to marinate for 2 hours. Drain the tofu, reserving the marinade.
Place the whole-wheat flour on large plate and dip the tofu strips in the flour to coat. Spray a large skillet or wok with non-stick cooking spray and place over medium-high heat. When the pan is hot, carefully stir-fry the tofu until a golden brown. Remove from the heat and set aside.
In the same pan, add the broccoli, pea pods, celery, zucchini and carrots and stir-fry over medium-high heat, adding just enough water to keep from scorching. Cook until the vegetables are tender but still crisp, about 4 to 5 minutes. Add the remaining vegetables and the tofu and toss gently, continuing to stir-fry for 2 minutes.
Add the cornstarch to the reserved marinade, stir until completely dissolved and pour over the vegetables and tofu. Stir gently and cook, covered, until the vegetables are glazed and sauce is thickened. To serve, sprinkle the stir-fry with toasted sesame seeds and serve it over the brown rice.
Makes 4 servings.
- Each serving contains approximately 305 calories; no cholesterol; 8 gm fat; 305 mg sodium; 16 gm protein; 45 gm car-bo-hy-drates.
MANDARIN ORANGE CAKE
1 (18.25-ounce) box yellow cake mix (without pudding)
4 eggs
1 cup oil
1 (10.5-ounce) can mandarin oranges, drained, juice re-served
Frosting:
1 (8-ounce) tub whipped topping
1 (3.4-ounce) package vanilla pudding mix
1 (8-ounce) can crushed pineapple, very well drained
Preheat oven to 350 F. Grease sides and bottom of 9x13-inch baking pan and lightly dust with flour. Combine cake mix, eggs, oil and juice from mandarin oranges. Beat at medium speed for 2 minutes. Gently fold in mandarin oranges and spread batter in prepared pan. Bake in preheated oven for 25 to 30 minutes until golden brown and top springs back when lightly touched. Remove from oven and allow to cool completely on a wire rack.
To make frosting, beat together whipped topping and pudding mix for 2 minutes. Stir in crushed pineapple and spread frosting on cooled cake. Store in the refrigerator. Makes 15 servings.
LIGHT MANDARIN ORANGE CAKE
1 (18.25-ounce) box reduced-fat yellow cake mix
2 eggs plus 1 egg white
2 tablespoons canola oil
1 (10.5-ounce) can light mandarin oranges, drained, juice reserved
Frosting:
1 (8-ounce) tub light non-dairy whipped topping
1 (3.4-ounce) package fat-free vanilla pudding mix
1 (8-ounce) can juice-packed crushed pineapple, very well drained
Preheat oven to 350 F. Coat a 9x13-inch baking pan with non-stick spray. In a mixing bowl, combine cake mix with eggs, egg white and oil. Add enough water to the reserved juice from the mandarin oranges to make 11/3 cups liquid and add to cake mixture. Beat on low speed 30 seconds, then beat on medium speed for 2 minutes. Gently fold in mandarin oranges. Spread batter in prepared pan and bake in preheated oven 25 to 30 minutes, until golden brown and top springs back when lightly touched. Cool completely on wire rack.
To make frosting, combine whipped topping and pudding mix. Beat for 2 minutes then stir in drained pineapple. Spread evenly over cooled cake. Store in the refrigerator. Makes 15 servings.