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Tofu Recipes and Cooking Tips

New to tofu? Here's everything you need to know to prepare and enjoy this versatile food.

4 Healthy Tofu Recipes continued...

Nutritional Information per serving: 135 calories, 8.4 g protein, 13 g carbohydrate, 5.9 g fat, 0 g saturated fat, 0 mg cholesterol, 1.3 g fiber, 779 mg sodium. Calories from fat: 37%.

 

Vegetable Souffle Squares

Ingredients:

6-ounce jar marinated artichoke hearts

1 1/2 teaspoons canola oil

1 small white or yellow onion, chopped

1 teaspoon garlic, minced

2 cups diced firm tofu, drained well

1 cup grated zucchini, grated (about 1 zucchini)

2 large eggs

1/2 cup egg substitute (or 4 egg whites)

1/4 cup plain breadcrumbs (or seasoned breadcrumbs)

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon ground pepper, or to taste

1/2-1 teaspoon Tabasco, or to taste

1 1/2 cups shredded reduced-fat sharp cheddar cheese

2 tablespoons chopped fresh parsley (or 2 teaspoons dried parsley flakes) 

Preparation

  1. Preheat oven to 325 degrees. Spray an 8x8-inch (or 9x9-inch) baking dish with canola cooking spray.
  2. Open artichoke hearts and empty into a colander. Rinse well and drain. Cut larger pieces into small chunks; set aside.
  3. Add canola oil to a medium nonstick frying pan and heat over medium heat. Add onion, garlic, and tofu, and saute for 3-5 minutes. Stir in artichoke heart pieces and grated zucchini and stir well. Remove from heat; set aside.
  4. In large mixing bowl, add eggs, egg substitute, breadcrumbs, oregano, salt, pepper, and Tabasco. Beat on low until well blended. Stir in cheese, parsley, and artichoke heart mixture.
  5. Pour mixture into prepared baking pan. Bake for 30 minutes or until egg batter is firm. Let sit 5-10 minutes and cut into small appetizer-size square servings or larger entree servings. Serve hot or cold. 

Yield: 8 appetizer servings or 4 entree servings 

WebMD Weight Loss Clinic members: Journal as 1 serving tofu without added fat + 1 egg alone prepared without added fat OR 1 vegetarian patty with 1 tsp fat maximum 

Nutritional information (per appetizer serving): 188 calories, 16 g protein, 12 g carbohydrate, 8.5 g fat (3.2 g saturated fat), 64 mg cholesterol, 2.5 g fiber, 469 mg sodium. Calories from fat: 40%.

 

Vegetable and Tofu Noodle Stir-fry

Ingredients

2 (3 ounce) packages chicken or pork ramen noodles and 1 of the seasoning packets

1 1/2 tablespoons canola oil

1/2 medium cauliflower head (cut away the core; cut the rest into florets)

3 carrots, thinly sliced

1 block firm tofu, diced

2 medium onions, peeled and quartered, then sliced

1/2 small head cabbage, thinly sliced

2 tablespoons light soy sauce

1 teaspoon sesame oil

Preparation

  1. Cook ramen noodles in medium saucepan according to the package directions, then drain well. Add back to saucepan and sprinkle the seasoning over the top of noodles and stir to blend; set aside.
  2. Heat canola oil in heavy, large nonstick skillet over medium heat. Add cauliflower, carrots, tofu, and onions. Cover skillet and cook, stirring frequently until crisp-tender (about 6-8 minutes).
  3. Spread cabbage over the top of vegetables, stir into vegetables, cover pan, and continue to cook, stirring frequently, until cabbage is softened (about 3 minutes). Remove from heat. Mix in cooked noodles, soy sauce, and sesame oil and serve! 

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