BACK TO The Enlightened Kitchen
Americans celebrating Thanksgiving without the turkey would be like
Christmas without the tree! However, as Americans are more health
conscious than ever before, interest in healthy alternatives is at
an all time high. Presented here is a meatless Thanksgiving meal that
is easy to prepare, as delicious as the traditional, and extremely
cost effective. And this bountiful holiday feast contains less than
1 gram of saturated fat per serving!
for any holiday gathering, and rich in the goodness of soy, this enticing
centerpiece turns five pounds of firm tofu into an outstanding meal.
Tofu, you say? Yes, and you wouldn¹t know it. With a little advance
preparation you can prepare this 'meaty' roast with relative ease.
is crumbled into a colander that has been lined with cheesecloth,
and pressed in the refrigerator overnight. It's important to choose
a very firm, water-packed tofu and to use a 'nesting' procedure when
setting up the colander and bowls. That means placing the largest
bowl on the bottom, the colander suspended above, and a third bowl
fitting into the colander and topped with a heavy object; pressing
the tofu into a firm shape. The crumbling and pressing technique,
coupled with a flavorful basting mixture, and a delicious stuffing,
produces a delectable roast with all the flavor and texture you expect
from a holiday entree.
Enlightened Holiday Roast*
*Reprinted from The Enlightened
Kitchen, John Wiley & Sons, Inc. 2002 © Marie Oser
- 5 (16 ounce packages) firm, water packed tofu
(Photo: Juan Carlo, Ventura County Star,
Food Styling: Mary Kathleen Benson)
- 1 1/2 teaspoon olive oil
- 4 cloves garlic, minced
- 1 medium yellow onion, chopped
- 1 stalk celery, chopped, with leaves
- 1/4 cup chopped red bell pepper
- 2 ounces portobello mushrooms, diced
- 1 (10 ounce package) cubed herb stuffing mix
- 1 cup vegetarian chicken broth, boiling
- 2/3 cup dried cranberries
- 1/2 teaspoon dried sage
- 2 tablespoons mellow white miso
- 1/3 cup dry sherry
- 1/2 cup tamari
- 2/3 cup fresh orange juice
- 1 cup vegetarian chicken broth
- 1 teaspoon Dijon mustard
- 1 teaspoon granulated garlic
- 2 tablespoon olive oil
- 3 tablespoons whole wheat flour
- 1 1/2 cups vegetarian 'chicken'
- 1/2 cup nutritional yeast
- 1 teaspoon granulated garlic.
a cheesecloth over a 12" colander, allowing the sides overlap,
set over larger bowl. Set aside. Mash tofu thoroughly, crumble into
prepared colander and fold cheesecloth over top. Position a deep bowl
inside the colander over cheesecloth covered tofu, and weigh it down
with at least 5 pounds. Place in refrigerator overnight.
STUFFING: Heat oil in a large saucepan, over medium high heat.
Add garlic, onion, celery, pepper, and mushrooms. Cook mixture 5 minutes,
add stuffing mix, broth, cranberries and sage. Stir to moisten, remove
from heat and set aside.
BASTING MIXTURE: Blend miso with sherry in a liquid measuring
cup. Add tamari, juice, broth, Dijon, and garlic. Blend, and set aside.
Preheat oven to 400°
Oil spray baking pan lined with foil. Remove top bowl, weight and
uncover cheesecloth from tofu. Scoop out a portion of the tofu to
1 inch shell, Fill the hollowed shell with stuffing, reserving extra
stuffing to bake separately. Cover with remaining tofu and pat down
firmly. Place baking pan over colander, face-down. Invert, turning
the stuffed tofu onto baking sheet, flat side down. Baste with a third
of the mixture, cover roast with foil, and place in oven. Bake for
1 hour, remove foil, baste with half of remaining mixture. Bake uncovered
for one more hour, basting again halfway through.
GRAVY: Heat oil in a medium saucepan 1 minute over medium high
heat, Add flour and stir to form a paste. Lower heat and gradually
add broth, stirring constantly. Add nutritional yeast and garlic,
and simmer 5 minutes, stirring occasionally. Remove Roast and set
aside for 10 minutes. Garnish with fresh herbs at the center, (sage
leaves are nice) Slice into wedges and serve with gravy and additional
Enlightened Holiday Roast
Nutrition Analysis: per serving:
2 1/4 cups with stuffing and gravy
Protein 25g, Carbohydrate 37g, Fiber 4g, Fat 11 g, Sat Fat 1g, Cholesterol
0 mg, Calcium 195 mg Sodium 990mg
Calories from Protein: 29%, Calories from Carbohydrate: 43%, Calories
from Fat: 28%
Traditional Roast Turkey
Nutrition Analysis: per serving:
2 cup with stuffing and gravy
Protein 58g, Carbohydrate 24g, Fiber 1g, Fat 32 g, Sat Fat 11g, Cholesterol
177 mg,, Calcium 84 mg, Sodium 1098mg
Calories from Protein:38%, Calories from Carbohydrate:15%, Calories
Ingredients of Note
Tofu-High in protein, and very low in saturated fat, its ability
to absorb flavor make tofu a very versatile ingredient. At health
food stores, and supermarkets.
Vegetarian Chicken Broth Powder-available at health food stores
and online at www.healthy-eating.com.
Nutritional Yeast-Delicious flakes that are high in protein
and B vitamins and add a delicious creamy flavor. NOT Brewers Yeast.
At health food stores.
Mellow White Miso- Highly versatile, beige in color with a
subtle, sweet fragrance this miso has a rich, creamy, texture. At
health food stores.