Tofulicious!

Try one of these easy weeknight meals and turn even the most “to-phobic” into a fan


According to a 2005 study by the U.S. Soybean Board, 30 percent of Americans consume soyfoods or beverages at least once a month. That means 70 percent of Americans are eating soy protein less than once a month—if at all. Why? Tofu is an economical, low-fat and cholesterol-free protein source. And consuming 25 grams of soy protein a day, such as that in tofu or soymilk, may help reduce risk of heart disease. But Americans still seem to avoid it. Maybe they don’t think they’ll like the taste or the texture. If that’s true for you, try our Kung Pao Tofu with extra-firm tofu cooked to a toothsome texture and dressed in a full-flavored sauce. Southwestern Tofu Scramble will convince you that tofu’s crumbly texture (it mimics scrambled eggs) can be an asset, not a detractor. Wow any crowd with Skillet Tofu Parmigiana—tender, breaded tofu patties, flavorful marinara and melted mozzarella. Give tofu another try, for your health and your taste buds.

Skillet Tofu Parmigiana

Even the tofu timid will be won over with this Italian-restaurant-style preparation. Serve with whole-wheat spaghetti and wilted spinach.

Makes 4 servings

ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy

1/4     cup plain dry breadcrumbs
1        teaspoon Italian seasoning
1        14-ounce package firm or extra-firm water-packed tofu, rinsed
1/4     teaspoon garlic powder
1/4     teaspoon salt
2        teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1        small onion, chopped
8        ounces white mushrooms, thinly sliced
1/4     cup grated Parmesan cheese
3/4     cup prepared marina sauce
1/2     cup shredded part-skim mozzarella
2        tablespoons chopped fresh basil

1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

NUTRITION INFORMATION: Per serving: 255 calories; 15 g fat (4 g sat, 7 g mono); 13 mg cholesterol; 15 g carbohydrate; 16 g protein; 2 g fiber; 584 mg sodium; 584 mg potassium. Nutrition bonus: Calcium (40% daily value), Selenium (15% dv). 1 Carbohydrate Serving. Exchanges: 1/2 starch, 1 vegetable, 1 1/2 medium fat meat, 2 fat