Tofu 5 Ways

by in 1 Food, 5 Ways, June 4, 2010

tofu and beef lettuce cups

I’m always trying to convince people to experiment with protein-packed tofu. It’s versatile, easy to use, and has only 15 calories per ounce. Don’t think you’re a fan of this soy protein? These  5 recipes might just change your mind.

Roast
Fried tofu is crunchy and delicious, but high-calorie. Roasting can give you the same results without all that fat. The trick is to remove the excess water by draining it well on a paper towel before cooking. Use roasted tofu in sandwiches, salads, soups or Asian-inspired noodle dishes.
RECIPE: Roasted Tofu

Stir-Fry
Add sliced, cubed or even crumbled extra-firm tofu to stir fry. Use the same paper towel trick from above to help the tofu absorb more flavor.
RECIPE: Lettuce Cups with Tofu and Beef (pictured)

Whip
Silken tofu is smooth and creamy –- a totally different tofu experience than the firm varieties. This easy dressing for salads, burgers, sandwiches or fish has only 7 calories per tablespoon.
RECIPE: Easy Tofu Dressing

Blend
Silken tofu also makes a mean smoothie. This recipe calls for milk — replace it with soy, almond or rice milk if you don’t drink dairy.
RECIPE: Fruit and Tofu Shooters

Grill
Why not toss some tofu steaks on the grill at your next cookout? Serve up grilled pieces topped with pesto or salsa or on toasted rolls with your favorite burger toppings.
RECIPE: Grilled Tofu with Asiago and Walnut Pesto

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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Comments (5)

  1. I’ve done a Asian wasabi version of the “tofu mayo”, and it was wonderful! I used on everything from hamburgers, over rice and seaweed, as a salad dressing. So versatile, and so healthy!

    I also plan to try a recipe I saw from Morimoto on the Food Network site for mashed tofu salad with spinach, and sesame seeds. Sounds delicious!

  2. Rosie Ekholm says:

    There is obviously a lot to know about this. I think you made some good points in Features also.Keep working ,great job!

  3. Hello. Great job. I did not expect this on a Wednesday. This is a great story. Thanks!

  4. boston best says:

    I never, ever would have believed I would be required to be familiar with this, but thank goodness for the internet, right?

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