Breast of Tofu with Rosemary and Dried Cranberries
The following recipe is one that has converted many a "tofu-phobe" into a "tofu-phile"! I love it for vegan "chicken salad" sandwiches. I cook up the marinated slices, using the "Crispy Slices" method, cool them on a plate in the fridge, then chop them up pretty fine and mix with vegan mayo. You can add chopped celery, chutney, sprouts-- whatever you like in it! It’s also great (plain) in stir-fries and sautes—anywhere you would use chicken breast. I use the marinade on regular tofu cubes for “fried chicken” and on cubes of extra-firm tofu for kebabs.
PS: If you are having any problems with the slices falling apart, please read this thread on my Open Forum: http://www.bryannaclarkgrogan.com/board/board_topic/6925162/550676.htm
Crispy Slices
Printable Recipe
BRYANNA'S "BREAST OF TOFU"
Makes about 32 slices
This recipe has appeared in all of my books.
I always have some extra-firm tofu slices marinating in the following mixture. They will keep refrigerated in the marinade for up to two weeks, ready for a quick and delicious meal. They can be pan-fried plain on a nonstick skillet, or coated with Seasoned Flour and shallow-fried to make a crispy "skin" that is delectable hot or cold. Serve them plain, in salads and sandwiches, or with any sauce that you would have used on chicken.
Instead of slices, you can marinate chunks, for using in kebabs,etc.
1 and 1/2 to 2 lbs. extra-firm or pressed tofu (NOT silken tofu!)
NOTE: You can also do this with firm tofu, if you like it a bit softer
Marinade:
1 and 1/2 c. water
1/4 c. soy sauce
3 T. nutritional yeast flakes
2 tsp. dried sage leaves, crumbled (or 2 T. fresh, chopped)
1/2 tsp. dried rosemary (or 1/2 T. fresh)
1/2 tsp. dried thyme (or 1/2 T. fresh, chopped)
1/2 tsp. onion powder
Prepare the marinade by mixing all of the ingredients together in a 5 c. rigid plastic container with a tight lid. Slice the tofu about 1/4" thick and place in the marinade so that it is fairly tightly-packed and covered with liquid. Cover and refrigerate for up to two weeks, shaking daily.
To make crispy slices, (my favorite way)
coat the slices with Seasoned Flour (below).
Heat about 1 T. of olive oil or neutral cooking oil in a heavy bottomed 10-12" skillet (cast iron, hard-anodized, or heavy nonstick) over medium heat (no hotter). When the oil is good and hot, add the slices and cook over (watching carefully) until golden brown and crispy on the bottom. Turn the slices over and cook the other side until golden and crispy. The medium heat works really well when frying things crispy in less oil than usual (I used to do these in 1/4 c. oil at high heat).
To pan-fry plain, low-fat, simply cook the slices over medium heat in a good-quality nonstick skillet until golden brown on both sides.
To Oven-Fry: (this is the method in my first 3 cookbooks) coat the slices in Seasone Flour (below). Lay the slices in single layers on oiled DARK cookie sheets (they brown better), not touching. Bake at 400 degrees F for about 15 minutes, or til the bottoms are golden. Turn the slices over and bake about 15 minutes more, or til the other side is golden. Cool on racks if not eating immediately.
BRYANNA’S SEASONED FLOUR
Keep some of this in a tightly-covered container in the refrigerator-- you'll find many uses for it.
Mix together:
2 c. wholewheat, or other wholegrain, flour,
1/4 c. nutritional yeast flakes,
1 tsp. salt
1 tsp. onion powder, optional
freshly-ground black pepper to taste.
Servings: 8
Yield: 32 slices
ONE SERVING= 4 SLICES, THE WHOLE RECIPE DREDGED IN 1/2 CUP SEASONED FLOUR AND COOKED IN A TOTAL OF 4 TBS. OLIVE OIL (AS FOR "CRISPY SLICES".
Nutrition Facts
Nutrition (per serving): 159.4 calories; 64% calories from fat; 12.0g total fat; 0.0mg cholesterol; 291.5mg sodium; 204.9mg potassium; 5.2g carbohydrates; 1.6g fiber; 0.6g sugar; 3.6g net carbs; 10.8g protein; 3.9 points.
Breast of Tofu with Lime:
B of T w/ Grilled Tomato and Corn
Breast of Tofu with Asparagus Risotto
