Sunday, August 10, 2008

Tofu "Chicken" Bog

In the south, Chicken Bog is a dish that is served up in many rural and poor communities. Because it is a dish containing, what seems like leftovers, it is usually cooked the week before payday, when funds are tight. I taught students in a title 1 community, and by far, they said this was their favorite dish. So I have made my own version, packed with protein, for the gastric bypass vegetarian. To see classical versions of this dish, which include chicken, bacon and rice, Click HERE.

-1 block of extra firm tofu, with water squeezed out, see photo
-1/2 cup of chopped red onions
-1 green bell pepper chopped
-1/4 cup reduced sodium teriyaki sauce
1/2 teaspoon dry mustard
-1/2 cup worcheshire sauce
1/2 teaspoon minced garlic
1/2 can shelled soy beans, cooked and drained
1/4 cup shredded reduced fat mix cheese blend
1/2 teaspoon sesame seeds
salt and pepper to taste

To prepare the tofu, remove from container and dump liquid in sink. Layer 6 paper towels on a plate, place tofu block on paper towels then layer with 6 more paper towels and put another plate on top. This will drain remaining liquid from the tofu. Let it sit for 20 min, then cut and prepare.

Mix together teriyaki and worcheshire sauce with garlic and dry mustard. Cut up tofu into cubes and put in the mixture to marinate for 10 mins. Spray pan with cooking spray, then put in tofu and saute until brown. Add onion, pepper, and soybeans and saute for 10 min or until brown. Remove from heat and sprinkle on cheese and sesame seeds.

1 comment:

lysb said...

I found you through the OH website. I'm going to try your tofu chicken bog, and i'm not even a vegetarian! it sounds great! thanks for sharing.