Tofu Serves As A Palette For Wide Variety Of Flavors

Tofu has been around for a long time, but most people still know very little about it.

You don’t have to be a vegetarian to enjoy tofu; it’s finding more of a place these days in mainstream American diets. And it’s made from soybeans, an Asian dietary staple believed to protect against various diseases. Recent studies have shown soy protein can lower cholesterol levels.

Here are some basics about this versatile food:

Tofu is usually found in the produce section of your grocery store. Open up the package and you have a wiggly, white block of soybean curd.

By itself, tofu has little taste. But it picks up the flavors of foods and seasonings that it’s cooked with, so it works well in such spicy recipes as chilis, curries and stir-frys. It shows up in main courses, side dishes, even custards for dessert.

Tofu comes in different textures: soft, firm, and extra firm. In recipes where it needs to hold its shape (cubes, for example), buy the firmer versions. For sauces, fillings and dips, use soft tofu.

While regular tofu isn’t particularly low in fat, none of the fat is saturated. And tofu now comes in a reduced-fat form, so you can stay within overall dietary recommendations.

Proper handling is important to keep tofu fresh. It comes in two types of packages. If vacuum-packed, keep the container unopened until ready to use. If packed in water, keep refrigerated; if you don’t use it all at once, change the water every day and use as soon as possible.

Here’s an easy tofu recipe with a flavorful glaze. Try it out on your family and discover a new taste.

Sweet-Glazed Tofu Cutlets

From “Vegetarian Express: Easy, Tasty & Healthy Menus in 28 minutes (or less)” (Little, Brown, 1995.)

1 pound firm tofu, drained

1 tablespoon safflower or canola oil

1 teaspoon sesame oil

2 tablespoons honey or brown rice syrup

2 tablespoons soy sauce

2 tablespoons dry red wine or sherry

2 scallions, sliced, for garnish

Cut the tofu crosswise into 1/4-inch-thick slices. Blot the slices briefly between paper towels or clean tea towels.

Combine the oils, honey or rice syrup, soy sauce, and wine or sherry in a small bowl. Heat the mixture slowly in a wide skillet.

Arrange the tofu slices in the skillet, then turn them over carefully so that they will be coated with the sauce on both sides. Fry the tofu over moderately high heat until the underside is nicely golden and crisp, then flip again and fry until the other side is crisp.

Remove the tofu cutlets to a serving platter and garnish with scallion slices.

Yield: 4 servings.

Nutrition information per serving, using regular tofu: 170 calories, 8 grams protein, 11 grams carbohydrate, no cholesterol, 9 grams fat (48 percent fat calories), 513 milligrams sodium.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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