Today's recipe: Tofu braised in a slow cooker in soy sauce, toasted sesame oil and other Asian-style flavors. Low carb. Weight Watchers 1 point for a snack, 3 points for a meal.
Regular readers know that I'm prone to exclaiming, "Isn't it pretty?" (See?!) No chance of that happening here, with these mud-brown cubes of tofu. Ugh, how UNappealing. I couldn't bear for them to ugly-up a beautiful green salad. I wanted to leave them in the refrigerator to develop fridge-fur, justifying a fast trip to the rubbish bin. And then --
These ugly-ugly cubes called to me. Closing my eyes, I nabbed one cube, then another straight from the tupperware. They tasted great! And that's how Ugly But Delicious Tofu become my between-meal, protein-packed pick-me-up all this week -- now that's an eye opener.
For portion control, I put aside three cubes measuring an ounce, otherwise I might have eaten the whole dish, all at once.
Note the Escali kitchen scale which I pooh-poohed as an extravagant non-necessity for years, but now love-love-love and pull out at least once a day. And see the On/Off button on the left? It also sets the weight to zero, a very useful feature on food scales for two reasons.
To subtract the weight of the container -- Turn the scale on. Place an empty container on the scale. Press the On/Off button to zero the weight. Now add the food, which will be weighed all on its own. To accumulate ingredients, especially for baking -- Turn the scale on. Place a mixing bowl (or something similar) on the scale. Press the On/Off button to zero the weight. Add the first ingredient, say 50 ounces (or grams, very useful for baking with European metric-measured ingredients) of sugar. Press the On/Off button again. Add the second ingredient, say 200 grams of flour. And so on -- very easy! UGLY BUT DELICIOUS TOFU for the SLOW COOKER
Hands-on time: 15 minutes
Time to table: 4 - 7 hours
Makes 16 ounces (I doubled the recipe for a large slow cooker)
Time to table: 4 - 7 hours
Makes 16 ounces (I doubled the recipe for a large slow cooker)
1 pound firm tofu
1/4 cup soy sauce
1 tablespoon fresh ginger
1 teaspoon garlic, minced
1 tablespoon maple syrup
1/2 tablespoon toasted sesame oil (don't skip this)
1 tablespoon fresh lemon juice
1/2 teaspoon cracked pepper
DRAIN THE TOFU Place a layer of paper towels on a large plate, then the tofu block on top. Cover with another layer of paper towels. Place a heavy weight on top. Let drain for an hour. Peel off the paper and cut the tofu into 1-inch cubes.
SLOW COOKER Stir together remaining ingredients in the slow cooker. Add the tofu and gently toss until coated on all sides. Cover and cook on Low for 5 hours or on High for 3 hours.
NUTRITION ESTIMATE
Per Ounce (about 3 pieces): 33Cal; 2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 225mg Sodium; 2g Carb; 0g Fiber; 1g Sugar; 3g Protein; Weight Watchers 1 point
Per 4 ounces (about 12 pieces): 134Cal; 7g Tot Fat; 1g Sat Fat; 0mg Cholesterol; 903mg Sodium; 8g Carb; 1g Fiber; 4g Sugar; 11g Protein; Weight Watchers 3 points
TODAY'S RECIPE INSPIRATION Adapted from The Healthy Slow Cooker
by Judith Finlayson
Per Ounce (about 3 pieces): 33Cal; 2g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 225mg Sodium; 2g Carb; 0g Fiber; 1g Sugar; 3g Protein; Weight Watchers 1 point
Per 4 ounces (about 12 pieces): 134Cal; 7g Tot Fat; 1g Sat Fat; 0mg Cholesterol; 903mg Sodium; 8g Carb; 1g Fiber; 4g Sugar; 11g Protein; Weight Watchers 3 points
TODAY'S RECIPE INSPIRATION Adapted from The Healthy Slow Cooker
by Judith Finlayson KITCHEN NOTES
I notice just now that the recipe specifies mixing the tofu cubes with the soy mixture in a separate bowl first, then refrigerating for an hour. I accidentally skipped this step but do think that it would help the soy cubes to soak up the liquid more evenly. I would use a ziplock bag, however, to be able turn it to redistribute the liquid more evenly. What I did to encourage this was to stir the cubes every so often while they were in the slow cooker, so that's an option too. MORE SLOW COOKER RECIPES
~ Slow Cooker Onion Soup ~
~ Creamy Slow Cooker Beans (no soaking) from Kitchen Parade ~
~ more slow cooker recipes from Kitchen Parade ~
~ more Weight Watchers recipes ~
~ more low-carb recipes ~
~ Slow Cooker Onion Soup ~
~ Creamy Slow Cooker Beans (no soaking) from Kitchen Parade ~
~ more slow cooker recipes from Kitchen Parade ~
~ more Weight Watchers recipes ~
~ more low-carb recipes ~
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© Copyright 2009
© Copyright 2009
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