Tofu Quick & Easy, Revised Edition

Louise Hagler
Book Publishing, 2001

Tofu is one of the most versatile and economical complete protein foods on the planet. The question most people ask about tofu is “What do I do with it?” This revised and updated edition provides over 150 recipes for preparing tofu into everything from party dips to barbecue and luscious desserts.

Not only do these recipes reflect updated nutritional standards (including less oil and salt), but also the expanded variety of tofu available on the market, such as silken flavored, and snow-dried.

The FDA has determined that eating at least 25 grams of soy protein daily, as part of a diet low in cholesterol and saturated fat, may help reduce the risk of heart disease. Tofu Quick & Easy will provide delicious inspiration for adding nutritious soy protein to your favorite dishes.

Stuffed Shells

Yield: 8 servings

  1. Have ready:
    • 1 (26-ounce) jar of your favorite low-sodium pasta sauce

  2. Boil in salted water to al dente:
    • 6 ounces jumbo pasta shells (about 20 shells)

  3. Mix together:
    • 6 tablespoons minced fresh basil
    • 1/4 cup chopped fresh parsley
    • 1 to 2 cloves fresh garlic, minced
    • 1 1/2 pounds regular tofu, mashed, or 1 pound regular tofu, mashed
               and 1/2 pound dairy-free mozzarella, grated
    • 2 tablespoons onion powder
    • 1 1/2 teaspoons salt

Spread 1/3 of the pasta sauce on the bottom of a shallow 2 1/2- to -3-quart baking dish. Spoon the tofu mixture into the cooked shells, about 1/3 cup per shell, and arrange in the pan. Add 1/4 cup water to the remaining sauce, then pour stripes of sauce over the tops of the shells. Top with optional soy Parmesan, and bake at 350°F until the pasta sauce is bubbly, about 25 minutes.

Per Serving: Calories 125, Total Protein 9 g, Soy Protein 6 g,
Fat 4 g, Carbohydrates 13 g, Fiber 4 g, Calcium 197 mg, Sodium 436 mg