THE ELECTRIC KITCHEN
After holiday fare, simple tofu sates appetite for stable comfort food
Now that the holidays are well past us, it's time to settle back into "life as usual." That means eating comfortable, everyday foods. For many of us, tofu definitely falls into that category. These tofu dishes are nothing fancy but full of good taste -- the kind that's nice to come home to after a full day at work or school.
Bittermelon and Tofu (Goya Chanpuru)
2 medium bittermelon
2 tablespoons vegetable oil
1/2 block (20 ounces) firm tofu, cut into 1/2-inch cubes
1/4 teaspoon salt
2 slices bacon, chopped and cooked
Cut bittermelon into lengthwise halves; remove seeds. Cut in thin diagonal slices.
In a skillet, heat oil and fry tofu cubes with salt for 5 minutes. Add bacon and bittermelon; stir-fry 2 more minutes. Stir in egg. Serve immediately. Makes 4 servings.
Note: String beans or long beans may be substituted for bittermelon
Approximate nutritional analysis, per serving: 210 calories, 18 g total fat, 3.5 g saturated fat, 60 mg cholesterol, 300 mg sodium, 3 g carbohydrate, 3 g fiber, no sugar, 11 g protein.
Ma Po Tofu
3 tablespoons vegetable oil
1/2 pound ground pork
2 cloves garlic, minced
2 tablespoons minced green onion
1 teaspoon minced ginger root
2 blocks (20 ounce size) tofu
1 tablespoon soy sauce
1 tablespoon black bean sauce with chili
1/2 cup chicken broth
1/2 teaspoon salt
1 tablespoon cornstarch
1 tablespoon water
In a wok or skillet, heat 1 tablespoon oil. Stir-fry pork 3 minutes or until done; remove from wok.
Heat remaining 2 tablespoons oil. Stir-fry garlic, green onion and ginger 1 minute.
Cut tofu into 1-1/2-inch cubes; place in wok. Add soy sauce, bean sauce, broth, salt, and cooked pork. Cover and simmer 3 minutes.
Combine cornstarch and water. Gradually stir into hot mixture; cook gently until sauce is thickened. Serves 6.
Approximate nutritional analysis, per serving: 60 calories, 28 g total fat, 6 g saturated fat, 30 mg cholesterol, 500 mg sodium, 4 g carbohydrate, 2 g fiber, no sugar, 28 g protein.
Tofu with Ground Pork
1 block (20 ounces) firm tofu
1 tablespoon vegetable oil
1 small long red chili pepper, seeded and chopped
1 small onion, chopped
1/2 pound ground pork
3 tablespoons soy sauce
2 tablespoons mirin
1 tablespoon juice from grated ginger root
1 tablespoon sugar
3 tablespoons sake
1 tablespoon dashi no moto (Japanese fish-flavored soup granules)
2 teaspoons potato starch or cornstarch
1/4 cup water
Wrap tofu in several layers of paper towel for 3 to 4 hours or overnight to remove liquid.
Cut into cubes. Place in saucepan with water to cover; boil 1 minute. Drain.
Heat oil in skillet; add chili peppers, then onions. Sauté until onions are translucent. Add ground pork and cook until lightly brown. Add soy sauce, mirin, sugar, sake, ginger juice, dashi no moto and tofu; cover and simmer 3 minutes.
Mix potato starch with water and gently stir into tofu mixture. Cook until sauce thickens. Serves 4.
Approximate nutritional analysis, per serving: 400 calories, 25 g total fat, 6 g saturated fat, 40 mg cholesterol, 600 mg sodium, 15 g carbohydrate, 2 g fiber, 7 g sugar, 27 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com