312 wheat with tofu and Recipes

frozen leaf spinach or 1 (12 oz) package chopped spinach, frozen broccoli florets, sliced frozen carrots, sliced mushrooms, water chestnut, bamboo shoot, lite silken extra firm tofu or 12 oz firm tofu, pressed and drained, fresh garlic, grated fresh ginger (optional) or 1/2 tbsp pureed fresh ginger (optional), chinese five spice powder or 2 tbsp szechuan sauce or 2 tbsp chili paste, sesame oil or 2 tsp chili oil, soy sauce, vegetable stock or 2 cups oriental, cooked whole wheat noodles (linguini, ho fun, egg noodles, whatever)

drained firm tofu (firm works well , but extra firm will make it easier to handle) or 1 (16 oz) package extra firm tofu (firm works well, but extra firm will make it easier to handle), cheap beer, flour (i used whole wheat, but regular white works too), cornmeal, paprika, garlic pepper seasoning, parsley, salt, garlic powder, canola oil, tartar sauce or sweet chili sauce

apple, unpeeled, cored, quartered, tofu, soymilk or 1/2 cup almond milk, unsweetened, vanilla extract, splenda sugar substitute, salt, baking powder, cinnamon, white whole wheat flour, wheat bran, raisins

extra-firm tofu, red bell peppers, lime juice, pine nuts, scallions, soy sauce, garlic, minced ginger, whole wheat pasta, baby spinach, fresh basil, olive oil

extra firm tofu, vegetable oil, chopped onion, green bell pepper, chopped, ketchup, white sugar, prepared yellow mustard, distilled white vinegar, salt to taste, whole wheat hamburger buns, split and toasted

extra firm tofu, drained, butter or 1/2 cup soy margarine, melted, smoked paprika, onion powder or 1 tsp onion flakes, garlic powder, cayenne, white pepper, whole black peppercorn, dried thyme, dried oregano, salt, unbleached white flour (or whole wheat flour), butter (for frying ), lemon wedge

sesame seeds, firm tofu, rinsed and drained, egg whites, whole-wheat flour, grated fresh ginger, carrot, shredded, scallions (green part only), thinly sliced ; reserve 1 tsp. for sauce, fresh parsley, soy sauce, toasted sesame oil , more if needed, soy sauce, toasted sesame oil or chili oil, rice vinegar

onion, chopped, red bell pepper, chopped, minced garlic, extra firm tofu, drained & cut into 1/2 in cubes, soy sauce, black pepper, fresh baby spinach, rinsed & patted dry, tomatoes, chopped, whole wheat pita bread, cut in half

tuna (in water), tofu, tomatoes (roma ), tomatoes (yellow ), spinach, colby-monterey jack cheese (shredded ), fat free broccoli cheese soup, garlic salt, basil, whole wheat bread (45 calorie )

whole wheat sandwich wrap, tomato , slices, chopped lettuce, extra firm tofu, ranch dressing or 2 tbsp bleu cheese salad dressing, shredded cheddar cheese, buffalo , sauce, hot sauce (optional)

onion, thinly sliced, extra firm tofu, salt, canola oil, barbecue sauce, coleslaw mix, mayonnaise, red wine vinegar, garlic powder, black pepper , to taste, whole wheat hamburger buns, toasted, pickles , slices

firm water-packed tofu, drained and cut crosswise into 4 (1-inch-thick) pieces, whole-wheat linguine, dark sesame oil, salt, divided, freshly ground black pepper, divided, canola oil, divided, oyster sauce, mirin (sweet rice wine), less-sodium soy sauce, rice vinegar, vertically sliced onion, shredded cabbage, peeled, thinly diagonally sliced carrot, garlic cloves, thinly sliced, fresh bean sprouts, chopped green onions

butter, firm tofu, sliced into 1/4 inch slices, whole wheat flour, water, dry white wine, cubes vegetable bouillon, prepared mustard, honey

firm beancurd (tofu ), egg, gluten flour ( not soft wheat or cake flour ), a small bunch of finely minced coriander/cilantro leaves, oil for deep frying, accompaniement; sweet and sour sauce or satay sauce

whole-wheat spaghetti, firm tofu, cut into 1/2-inch dice, soy sauce, grated fresh ginger, cooking oil, wine vinegar, lemon juice, asian sesame oil, grated lemon zest, salt, cayenne, cucumbers, peeled , halved lengthwise, seeded, and cut into 1/4-inch slices, scallions including green tops, sliced, chopped cilantro or fresh parsley

reduced-fat firm silken tofu, drained, all-purpose flour, dry breadcrumbs, dried thyme, dried dill, salt, paprika, freshly ground black pepper, egg, lightly beaten, vegetable oil, rice vinegar, sugar, water, low-sodium soy sauce, cornstarch, water, minced peeled fresh ginger, vegetable oil, yellow bell pepper strips, snow peas, chopped plum tomato, cooked angel hair pasta or somen (wheat noodles; about 4 oz uncooked pasta)

brown sugar, soft margarine, firm or extra firm silken tofu , well blended, vanilla, whole wheat pastry flour, wheat germ, baking powder, salt, pitted, chopped dates (i have used the crystallized dates found in bulk in most grocery stores, and reduced the amount of sugar a tiny bit), chopped walnuts

butter, olive oil, whole wheat flour, onions, chopped, celery, chopped, bell pepper, chopped, garlic, minced, sliced okra, water, thyme, salt, black pepper, cayenne, worchestershire sauce, tofu (2 servings, each 1/5 of block)