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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 continued...

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! 

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

Ingredients:

1 teaspoon canola oil

1/4 cup chopped onion

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