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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.
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4 Healthy Tofu Recipes

To help you get started cooking and enjoying tofu, here are four easy-to-prepare tofu recipes to try.

Tofu Teriyaki

Ingredients:

14 ounces firm tofu

6 tablespoons light soy sauce

1 teaspoon sesame oil

2 teaspoons sesame seeds

2 tablespoons sugar

1/2 cup + 2 tablespoons apple juice

1 teaspoon minced or crushed garlic

1 teaspoon fresh ginger, finely minced (or 1/4 teaspoon ground ginger) 

Preparation

  1. Cut block of tofu vertically into about 10 rectangular slices.
  2. In large measuring cup, blend remaining ingredients to make teriyaki sauce. Pour sauce into 9x9-inch baking dish.
  3. Arrange tofu slices in sauce. Turn slices over to coat. Broil 10-15 minutes, then flip tofu slices over and broil 8-10 minutes longer.

Yield: 4 servings 

WebMD Weight Loss Clinic members: Journal as: 1 serving tofu without added fat OR 1 vegetarian patty without added fat OR 1/2 cup hearty stews, chili, bean soup OR 1/4 cup starchy foods and legumes with 1 tablespoon fat maximum 

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. 

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