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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...

Yield: 4 large servings 

WebMD Weight Loss members: Journal as 1 1/2 cups hearty stews, chili, bean soup OR 1 sandwich and veggie burger OR 1 serving tofu with 1 tsp fat maximum + 1/2 cup starchy foods with fat + 1/2 cup vegetables without added fat
Nutritional information per serving
: 337 calories, 21 g protein, 37 g carbohydrate, 14 g fat (1.7 g saturated fat), 0 mg cholesterol, 8 g fiber, 560 mg sodium. Calories from fat: 37%. 


Breakfast Tofu Burrito


1 teaspoon canola oil

1/4 cup chopped onion

1/2 cup chopped bell pepper

1/2 cup soft tofu, crumbled (firm tofu can be substituted)

1/2 cup egg substitute (or use 1 large egg beaten with 2 egg whites, if desired)

1/4 cup salsa (mild or hot)

1/4 cup reduced-fat cheddar cheese

2, 9-inch multigrain or whole wheat flour tortillas 

Garnish (Optional)

1/2 avocado, thinly sliced

1/4 cup fat- free sour cream 


  1. Add canola oil to medium nonstick frying pan over medium heat. Saute onions, bell pepper, and tofu for about 3 minutes, stirring often.
  2. Pour in egg substitute and continue to cook, stirring frequently, until eggs are cooked throughout (1-2 minutes). Turn off heat and stir in the salsa and cheese. Cover pan and let sit 1-2 minutes.
  3. Meanwhile, soften the tortillas by warming in microwave on high for 30 seconds or in a large nonstick frying pan over medium heat.
  4. Spoon half the egg mixture into the center of one of the flour tortillas and roll up like a burrito. Repeat with remaining tortilla. Garnish each serving with sliced avocado and a dollop of sour cream, if desired.

Yield: 2 burritos

WebMD Weight Loss Clinic members: Journal as: 1 sandwich with veggie burger OR 1 egg prepared with oil + 1 slice whole grain bread + 1 ounce low-fat cheese + 1/2 cup vegetables without added fat

Nutritional Information per serving: 275 calories, 16 g protein, 30 g carbohydrate, 9.6 g fat, 2.4 g saturated fat, 10 mg cholesterol, 3 g fiber, 570 mg sodium. Calories from fat: 31%.

Recipes provided by Elaine Magee; © 2006 Elaine Magee

Elaine Magee, MPH, RD, is the "Recipe Doctor" for the WebMD Weight Loss Clinic and the author of numerous books on nutrition and health. Her opinions and conclusions are her own.


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