Wednesday, May 18, 2011

Grilled Tofu Set Menu

Grilled Tofu with Twice-Baked Potato and Cream of Broccoli Soup

This is almost a vegetarian menu, except that I have used chicken & vegetable stock and milk, to prepare the cream of broccoli soup; and some cheddar cheese for the baked potato.

Tonight's 2 plus 1 menu:
(serves 3)

Cream of Broccoli Soup with Garlic Toast - $3.20
Grilled Tofu with Salsa - $4.00
Twice-Baked Potato - $2.80

Total: $10.00

 "Cream" of Broccoli Soup

There's no cream in this broccoli soup.  Instead, the soup is naturally thickened with some potato and a little milk is added for a smoother texture.  The method of preparation is the same as here, just omit the streaky bacons and cream.  To make the chicken & vegetable stock, stir-fry some chopped onions and carrots in a pot, followed with some chicken bones.  Add water and simmer for 45 minutes. 

I have earlier made some steamed black sesame and soy milk buns.  For the garlic toast, I simply sliced the bun, brushed with some garlic butter and toasted them in oven.

Approximate cost:
Broccoli ($1.50) + chicken & vegetable stock ($1.00) + milk/toast ($0.70) = $3.20

Grilled tofu is a nice alternative to grilled meat.

Tofu, or bean curd tastes rather bland on its own.  Hence, it is necessary to marinate it prior to grilling.  I used a simple marinates of miso paste, soy sauce and some freshly grated ginger & garlic.  To make it even more appetising, I served the grilled tofu on a bed of avocado salsa. 


2 large pieces firm bean curd (each piece sliced into half horizontally)
 - marinate with 1/2 tsp miso, 2 tsp soy sauce, grated ginger & garlic

For making salsa:
1 corn cob (blanch in chicken stock for making soup, cool and remove kernels)
1 tomato (deseed)
1/3 onion, finely chopped
1/4 red bell pepper
1 ripe avocado
2 stalks parsley, finely chopped
2 cloves garlic, minced
Juice of 1/2 lemon
1 tbsp balsamic vinegar
1 tbsp mirin
1 tbsp olive oil
Salt and pepper to taste

Approximate cost:
Bean curd ($1.30) + combined vegetables ($2.70) = $4.00

1) Remove the avocado from the skin and quickly squeeze a few drops of lemon juice over it.  Cut the avocado, tomato and red bell pepper into small little cubes.
2) Combine the salsa ingredients together and let it chill in the fridge for two hours before serving.
3) Heat up a grill pan (preferably non-stick) and brush it with some oil.  Grill the bean curd slices on both sides till nice grilled marks are left on them.  
4) Scoop a nice serving of salsa on a piece of lettuce leaf and place the grilled bean curd on top.

Soft creamy potato with melted cheddar cheese

Twice-Baked Potato 

3 Russell potatoes
1/2 carrot, chopped (briefly boiled)
1/2 onion, chopped
2 tbsp corn kernels (from above)
2 stalks spring onion, chopped
1 tbsp mayonnaise
Sufficient milk to mashed the potato
1/2 cup shredded cheddar cheese
Salt and pepper to taste

Approximate cost:
Potatoes ($1.00) + combined vegetables ($0.80) + milk/mayo/cheese ($1.00) = $2.80

1) Wash and scrub the potatoes and pierce with a fork all around.  Gently boil the potatoes till the potatoes are just soft enough to scoop out (about 15 to 20 minutes).
2) Cut 1/4 horizontally across and gently scoop out the potato flesh.  You want to have a thin layer of potato in the shell (use the 1/4 slices of potato for the broccoli soup).
3) Meanwhile, mash the potato with a little chicken stock, milk and mayonnaise.  Season with salt and pepper.  Add the chopped carrot, onion, corn kernels, spring onion (reserved some for garnish) and mix well.  Set aside.
4) Brush the potato skins (all round) with melted butter.  Place the potatoes skin-side up and bake in oven at 175C for about 15 minutes.
5) Scoop the mashed potatoes into the baked potato shells, sprinkle shredded cheese and bake again for a further 10 minutes, or till cheese melts and begins to brown.

A healthy, colourful and delicious meal for three persons, for a total of $10!

I will be sharing this recipe with Cuisine Paradise's May $20 Budget Meal - Specific Ingredient: "Tofu/Beancurd".  

For more family menu ideas, check out the page here. 


  1. The grilled tofu look absolutely stunning! I have seen a similar dish in one of the vegetarian restaurant b4 and now with your recipe I can also replicate it at home. Thanks for sharing this wonder and healthy dish.

  2. Ellena, you're most welcome. You can also use grilled portobello mushroom instead of tofu, as a variation.


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