So I am steadily trying to refine the Italian Sausage Tofu Crumble! Having enjoyed it so much yesterday, I got up this morning to make some, and broke out the measuring spoons for experimentation. It's not quite exactly how the first one came out, but still excellent. I believe I may add a tiny bit of smoked paprika next time.
Italian Sausage Tofu Crumble
-1 package of extra firm tofu, crumbled. (Mine was 14 oz, but I'm sure anything 12-16 oz will work fine)
-1 tsp EACH of garlic powder, onion powder, fennel seeds, crushed red pepper
-1/4 tsp of ground oregano
-1/2 tsp of fresh cracked black pepper
-1.5 tbsp of basil
-1/2 tsp of MSG* (optional, but read below)
-2 to 4 tbsp of olive oil
This depends on how strongly flavored your olive oil happens to be. If it's regular,
use 2, if it's light, use 4. Do not use extra virgin! Extra virgin olive oil should not
be heated and often becomes bitter. (If you want the flavor of extra virgin, cook it
with 1 tbsp of regular olive oil, then add another tbsp of extra virgin when it's done.)
Makes 4 servings, 165 calories with 2 tbsp oil, 195 calories with 3 tbsp oil, 225 calories, per serving with 4 tbsp oil.
Preheat the oven to 350F. Crumble the tofu into the bowl, and mix well to combine. Spread the mixture thinly across a baking sheet lined with parchment or foil, and bake for 15-20 minutes, until golden brown. This will have a texture not unlike well done scrambled eggs. Serve on the crusty, toasted bread of your choice. Pepperoncinis, bell peppers, fried peppers and onions, and tomatoes are all great toppings.
One of the things I wanted to discuss about this recipe is what I feel is an essential inclusion of MSG. After spending most of the past few years reviewing things about diet and food, and learning about the things that actually have a negative effect, versus those that don't... I have discovered that the paranoia over MSG is well overstated. Like gluten, it is probably perfectly safe for consumption for most people, in moderation. Most of the studies which have scared people away from MSG were either poorly done, done with very high quantities, or research done on mice about the injection of glutamates directly into the brain. That has little to do with normal and sporadic dietary intake. One has to remember, glutamates occur naturally in seaweed, mushrooms, many, many cheeses, and nearly all animal flesh, including fish. If those don't give you the symptoms of an MSG reaction, you likely do not have an allergy to glutamates. Better yet, MSG is so commonly derived from plant sources that I make no effort to even check the label for a V. It would cost FAR more than $2 per bag if they derived it from meat! Probably ten times that much. The original MSG was derived from seaweed, and today it's usually derived from corn.
So before anyone condemns me for my regular use of MSG, just keep that in mind. If you're still reluctant because of things like... exictotoxins, or the potential that it's derived from GMO corn (possible... but I'm sure you can find one that isn't with some research), I'd recommend giving the tofu a good drain, then soaking in shiitake broth. Seems like a lot of work just to avoid a harmless seasoning, though. For me, it's about the lesser of two evils. I enjoy a strong savory taste, and I feel some dishes just can't stand up without it. As a tofu recipe that requires no marinade, this is one of those dishes. I would rather eat the MSG than be tempted to eat an animal, and it's probably a good logic for a lot of people who are trying to go vegetarian or vegan, but find themselves lapsing, for want of this savory taste. Get some MSG and get over it! Treat it like table sugar, and don't eat it in excessive amounts, or every day, but also don't be afraid of a teaspoon here or there in a 2+ serving recipe.
I mean, anything in excess is bad, and I'm sure that's true of MSG, too. But refusing to use it wholesale in my mind, when it can make a vegetarian or vegan diet so much more accessible is throwing the baby out with the bathwater. An apple a day would be a healthy choice. A two liter of soda every day is an incredibly bad choice. Both contain sugar. The difference is in the quantity of the sugar, and the quality of the food. The logic behind being scared of MSG is equally silly to me, as if someone stopped eating apples, because people suffer ill health due to regular consumption of soda. In my mind, if MSG enables you to eat tofu crumbles instead of highly processed, bacteria-ladden, high-sodium sausage with an excess of nitrates, your body will inevitably thank you, just the same as if you ate an apple instead of drinking a soda.
That said, if anyone soaks their tofu in shiitake stock, let me know how that goes. :) I'll probably try that eventually myself, but until then.
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