Monday, November 19, 2012

Meal Idea: Grilled Tofu and Vegetables In Orange Sauce With Garlic Mashed Cauliflower

I was doubtful about trying to cook with tofu not really sure how to prepare it or what to prepare it with, but I wanted to try it; especially since I'd been seeking a different and healthy protein idea other than fish, seafood, beans or almonds. 

I had never cooked using tofu before and was not even sure which one would be a good one to choose.  Maybe I am a little naïve when it comes to grocery shopping, especially since I have found myself picking up more food items in my local organic food store than any other market place. But, my decision of which tofu to choose was made based on the inscription on the packaging that said “low fat.” Nonetheless, the product was purchased and I was on my way to experimenting with tofu.

I did not expect it to be as firm as it was. I mean, I have seen it in dishes but for some reason, it did not occur to me that it would be packaged just that way in some form or another. I wanted to try a dish using tofu and vegetables with a side of Mashed Cauliflower and here is how I made it.

Grilled Tofu and Vegetables in Orange Sauce

Serving Size 3

Cooking time about an hour

Calories per serving  141



3 Oz Organic Soft Tofu

1 Oz Baby Bella Organic Mushroom

2 Tbsp Extra Virgin Olive Oil

1 Oz Raw Radish and Clover Sprouts

¼ Cup Fresh  Basil Leaves

½ Cup Organic Grape Tomatoes

1 Slice Red Onion

1/3 cup Orange Juice

1/3 Cup Apple Cider Vinegar

1/3 Cup Water

1/4 Summer Squash

1 Tbsp Garlic Powder

¼ Tsp Everyday Seasoning


1.    Put Water, Orange juice and vinegar into a sauce pan, place over a medium fire and bring it to a boil.

2.    While the liquids are on the fire, put grape tomatoes into a plate and smash them until you see a nice amount of the juice from the tomatoes.

3.    When liquid mixhas boiled, add 1 tbsp olive oil, smashed tomatoes and its juices, garlic powder and everyday seasoning. Stir and then allow to stay on the fire for another five minutes and then remove from fire.

4.    In a plate, slice squash, mushroom and onion. Also, take the tofu and cut the portion into small cubes.

5.    In a frying pan, add 1tbsp of olive oil and let heat for one minute over a medium fire.

6.    Add your squash, tofu, mushroom, onion, radish sprouts, and basil and stir for about a minute or two to make sure that it does not stick to the bottom of the pan.

7.    Allow vegetables to get brown. Should take about ten minutes or so. Once browned, take orange juice mixture from other pan and pour it over the tofu and vegetables.

8.    Leave on fire until liquid mix dissolves. Let cool for about five minutes and then it is ready to serve.

 The sauce gives the tofu and vegetables a really nice flavor.

Garlic Mashed Cauliflower

Serving Size 3

Cooking time 25 minutes

Calories per serving 51


1 Medium Head of Cauliflower
1 Garlic Clove
1 Tbsp Unsalted Butter
¼ Cup Soy Milk
1 Tsp Salt



1.    Take Cauliflower, cut it up and place it in a medium pot with about a ½ cup of water and allow it to cook and get soft.

2.    Dice garlic clove and add to cauliflower.

3.    Once cauliflower is soft, take it off fire and with a cooking utensil, mash it up.

4.    Add milk, butter and salt and continue to beat and mix cauliflower until texture is so fine, it looks like mashed potatoes.

5.    Place it back over a small fire and allow mixture to thicken a bit. (Optional: Take a slice of green pepper and one of red pepper and dice in fine small pieces and add)

6.    Remove from fire, let cool and then it is ready to serve.
If you want to try something a little different, this meal idea will be perfect for you. It does take a good amount of time to complete, but well worth the wait because not only is the tofu and veggies good but so is the mashed cauliflower. Actually, mashed cauliflower has become a favorite. This is a delicious meal that is also lean and good for you.  

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