Go for tofu when planning pupus for the big game


POSTED: Wednesday, October 21, 2009

With football season here and the holiday season about to start, new pupu recipes are always in demand. Tofu in particular is a great ingredient for those feeding both vegetarians and those who eat meat.

The tofu poke and aburage pupu recipes offered this week would be a great addition to the traditional pupu lineup. Meanwhile, though the tofu balls are not vegetarian, they are nonetheless a healthy alternative to deep-fried favorites like won tun or gau gee. And the best part is, you won't have to clean up the oily mess that comes with deep-frying.





        1 block (20 ounces) firm tofu, well drained

        1 can (8 ounces) water chestnuts, drained and chopped

        8 ounces imitation crab, chopped

        8 to 10 dried shiitake mushrooms, soaked and finely chopped

        3/4 cup chopped green onion

        1 tablespoon sugar

        2 tablespoons shoyu

        2 eggs, beaten

        1 package (227 grams) panko

        Olive oil

In large bowl, combine ingredients using 3/4 cup of panko.


Shape into small balls and roll balls in remaining panko.


Grease baking sheet with olive oil. Place tofu balls onto baking sheet; broil on both sides until golden brown.


Serve hot. Serves 10.


Approximate nutritional analysis, per serving (assumes 227 grams panko and 1 tablespoon olive oil): 250 calories, 8 g total fat, 1.5 g saturated fat, 55 mg cholesterol, 350 mg sodium, 30 g carbohydrate, 3 g fiber, 3 g sugar, 16 g protein








        1 block (20 ounces) firm tofu, cut into 1-inch cubes and drained

        2 teaspoons toasted sesame seeds

        1/4 cup coarsely chopped limu

        2 tablespoons chopped green onions

        1 teaspoon grated ginger

        1/2 large red chili pepper, seeded and chopped

        1/4 cup shoyu

        1 teaspoon sesame oil

Place tofu in bowl. Sprinkle with sesame seeds, limu, green onions, ginger and chili pepper; toss gently.


Mix shoyu and sesame oil and pour over tofu mixture. Toss lightly and chill for 30 minutes. Serves 8.


Approximate nutritional analysis, per serving: 120 calories, 7 g total fat, 1 g saturated fat, 0 mg cholesterol, 550 mg sodium, 4 g carbohydrate, 2 g fiber, 0 g sugar, 12 g protein








        5 cloves garlic, minced

        3 tablespoons vegetable oil

        2 tablespoons sesame oil

        3 tablespoons shoyu

        1-1/2 tablespoons vinegar

        2 tablespoons sugar

        6 aburage (deep fried tofu), thinly sliced

        Mix all ingredients except aburage.

Add aburage, mix well and chill overnight. Serves 6.


Approximate nutritional analysis, per serving: 210 calories, 18 g total fat, 3 g saturated fat, 0 mg cholesterol, 500 mg sodium, 7 g carbohydrate, 0 g fiber, 5 g sugar, 8 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.