Monday, June 4, 2012

Meatless Monday... Tofu Benedict

In spirit of Meatless Monday I decided to experiment a little with tofu. You all know the traditional eggs benedict (a truly decadent and gourmet breakfast), with poached eggs, canadian bacon, and hollandaise sauce atop an English Muffin. I am a fan of this dish... and maybe indulge once a year. I decided to turn this traditional dish on its head and lighten it up for a light brunch or dinner. I swapped the eggs and bacon out for tofu and vegetables and it came out tasty as ever. Of course this dish wouldn't be healthy without making some changes to the hollandaise sauce, so I experimented a bit there too.

I must admit that I am still trying to perfect how to season tofu. Tofu takes on the flavors that it is cooked or marinated in, so that's the most important part of preparing tofu.  I usually go for an Asian inspired marinade because that it what I am most familiar with. I was nervous to pair this marinade with the spinach, tomatoes, and onion, but the flavors really worked well together!

I served this with roasted carrots and a side salad for dinner, but it can also work as a fancy breakfast!

 Tofu Benedict
Serves 4

16 oz of tofu
2 Tbsp Bragg's Liquid Aminos or Light Soy Sauce
2 Tbsp rice vinegar
1 tsp tomato paste
1 tsp chopped garlic
1 Tbsp olive oil

1 large tomato, sliced
1 sweet onion, sliced
1 cup frozen spinach, thawed
1 Tbsp olive oil
1 tsp chopped garlic
4 Whole Wheat English muffins, halved
Scallions, to garnish

2 egg yolks
1/4 cup light Margarine
1 Tbsp lemon juice
Dash of cayenne pepper

Drain the tofu, press down with paper towels on a cutting board to remove excess water from the tofu, place in a deep bowl. Mix all ingredients of the marinade together and pour the marinade over the tofu. Marinate for at least 20 minutes. Slice the tofu very thin and place on a non-stick baking sheet. (Cover with tin foil for easy clean-up).

Place tomatoes and onions on a baking sheet and broil for 10 minutes. Meanwhile, saute the olive oil, spinach, and garlic in a small frying pan. Place the tofu under the broiler and cook for 5 minutes or until golden on top.

Divide the eggs and dispose of the egg white. Place in blender, add lemon juice, and cayenne and blend on low for 20-30 seconds. Melt the margarine in the microwave and pour into the blender. Pulse until combined.

Assembly: Toast the English Muffins in the oven or in a toaster. Layer down 2 pieces of tofu, 1/4 cup of spinach, onion slices, and tomato on each English Muffin half. Drizzle Hollandaise sauce over the top and garnish with scallions. Serve warm.

Nutrition Facts: 1 whole English Muffin with toppings and sauce
389 Calories, 34 g carbohydrates, 19 g protein, 20 g fat (only 4g saturated), 7 g fiber, 600 mg sodium.

No comments:

Post a Comment