Sweet and Sour Tofu

The other day I was craving one of my favorite meat recipes, Sweet and Sour Chicken.  Then I thought, why not make the same recipe but use tofu instead.  The sauce is naturally low fat (though very high in sugar) and vegan.  It turned out quite good.

1 package extra firm tofu
1 teaspoon vegetable soup base

1/2 cup packed brown sugar
I/2 cup vegetable broth
2 tablespoons corn starch
1/3 cup apple cider vinegar
1/3 cup canned pineapple tidbits (use both pineapple and the juice it is packed in)
1/4 cup chopped red bell pepper
1 tablespoon soy sauce
1/4 teaspoon garlic powder
1/4 teaspoon ground ginger

Open the tofu package and drain off the water.  Pat the tofu down with a paper towel to dry as much as possible.  Cut it into 1/2 inch cubes.  Heat a skillet or wok and spray with cooking spray.  Add the tofu and brown slightly.  Stir in the soup base until the tofu is coated.

Mix the rest of the ingredients in a small sauce pan.  Heat until it boils, reduce heat, and then let it simmer for 5 minutes until the green pepper is thoroughly cooked and the flavors are blended.  Pour over the browned tofu and simmer over low heat for a few minutes so the tofu can absorb the sauce flavors. Serve over brown rice with a side of stir fry vegetables.

A Simple White Sauce

Here is a simple white sauce I use in recipes in place of Cream of Mushroom Soup or Alfredo.

1 1/4 cup plain soy milk or your favorite nut milk (divided)
1 bay leaf
1 slice onion
1/4 teaspoon garlic powder
1/2 teaspoon salt
1 Tablespoon flour
1/2 teaspoon mono-sodium glutamate (optional)
Pepper to taste

Place 1 cup soy milk or nut milk in a small pan. Turn heat to medium.  Add the bay leaf, onion slice and garlic powder. Heat until it just starts to boil.  Turn off heat and let sit for 15 minutes.   (if you double the milk, you don't have to double the bay leaf or onion. )

Remove the onion and bay leaf and discard.  Add mono-sodium glutamate if desired. Mix the flour with the remaining soy milk and mix into the sauce.  Heat again until it just begins to boil and thicken. Serve as a pasta sauce, or use in recipes in place of cream soups.

Mix-in's

To make mushroom sauce
Place 8 oz of sliced mushrooms and 1/2 cup of chopped onion into a skillet coated with cooking spray.  Saute until the onions are translucent (adding a tablespoon of water whenever the onions begin to scorch) .  Put the mushrooms and onions in a blender and add the white sauce as well. Blend until smooth.  This is a great pasta sauce.

To make spinach sauce
Add one package (8 oz) frozen spinach, thawed, (or wilt one package fresh spinach in a steamer).  Put in a blender with one batch of white sauce and blend until smooth.  Add a dash of hot sauce if desired.  This is a pretty green sauce that goes nicely with tri-color rotini.

Alfredo
If you are not vegan, just vegetarian, you can make the same recipe using milk instead of soy milk.  Add 1/4 cup Parmesan cheese to make a great lower fat Alfredo.