Tofu Rockefeller

Tofu Rockefeller

Prep time 15 min; Bake 35min; Serves 4

After I saw the movie, Forks Over Knives, I reduced the amount of meat I ate to 3-5x a week. Soy made a lot of sense to get the rest of the protein I needed….until I got breast cancer. Soy is linked to estrogen type cancers which is the kind I have. The articles are all over the place about whether soy is okay to eat. Here are some myths about soy.

The question of “to soy or not to soy” weighs on my mind. To set the record straight, I ask both my oncologist and an oncology nutritionist. Both say, “it’s okay in moderation.” This makes me happy. Being Taiwanese, I grew up on soy and to cut it out of my diet entirely would be harsh. It’s like taking wine away from the French. Or luck from the Irish. Your turn…ooh and make it funny please, laughter is very healing and keeps up my spirits!

The Rockefeller part is derived from Oysters Rockefeller which I have made several times using some of the ingredients below. On Monday, I was in the mood for something cheesy, filling, and crispy but, I wasn’t in the mood for oysters. This dish is my first east meets west combo or Asian fusion as they like to say in some culinary circles–la de da. I made this dish for lunch and was so happy with how it turned out I posted this picture on my FB.

'Looks too pretty to eat," what my sister said when I sent her a picture;-)
‘Looks too pretty to eat,” what my sister said after I texted her.  I ate it anyways!

My friend Wen, who I met through country western social dancing, asks for the recipe that same day so, here I am writing this up just before midnight. I don’t mind; when someone shows interest in what you do, it’s a huge compliment.


Baking sheet, brush


20 ounce extra firm organic sprouted tofu

3 cups organic spinach

3 tbs of white miso

1 cup panko

1/4 cup vegetarian broth

1/4 cup grated raw Parmesan

3 tbs olive oil

6 cloves garlic, minced

2 tbs ghee

1/4 cup shredded roasted seaweed flakes



Set the oven for 350 degrees. Slice the tofu block into 1/4” thick pieces. Using a brush, coat the baking pan with a thin coat of olive oil. I like to use extra firm tofu so it doesn’t fall apart during handling for this next part. Using a wide bowl, mix the miso with 1/4 cup of water until it is a smooth consistency. Take each slice of tofu and generously coat both sides and place on the baking sheet. Place the tray into the oven and set it for 22 minutes.

Heat 1 tbs of ghee in a pan at medium high heat and half the minced garlic. Add the spinach and broth and stir fry until soft. Set the spinach aside. Heat the rest of the ghee with the rest of the garlic. When the garlic is fragrant, remove the ghee and garlic mixture from the heat. Drizzle onto the panko. Panko is commonly used for tempura in Japanese cooking and can be purchased at most Asian grocery stores. Add to this mixture, the Parmesan, olive oil, and 1-2 pinches of salt–mix well.

When the timer is done, remove the tofu but keep the oven on.

spinach layer on tofu

Layer the cooked spinach on top of the tofu. Then add the panko mixture over the spinach. Put the baking tray back into the oven on the lower rack for another 10 minutes. Set the oven to broil and broil for 2 minutes or until the crust turns golden brown.

Remove the tray of tofu from the oven. Sprinkle the shredded roasted seaweed on top. Serve and watch it vanish right before your eyes as people devour this pretty dish!

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