Tofu is a common staple in a vegetarian diet. If you routinely eat meat, learning to prepare tasty, healthy meals made with tofu can reduce the amount of meat you eat. When preparing dishes with tofu, examine all the ingredients of your meal to ensure the calories, fat content and sodium levels meet your needs.
Identifying Tofu
Tofu begins its life as a soybean plant. After the beans are removed from the plant, the beans are finely ground into a paste-like consistency, cooked and strained. The strained liquid is soy milk. The processor then allows the soy milk to curdle with the aid of a coagulant. The resulting curds are pressed into blocks so the liquid drains away. You can find tofu in several firmnesses, from silky to extra-firm. Tofu has about 80 calories and 7 g of protein per 3 oz. block. Use tofu promptly, or freeze, as the shelf-life is short.
Keep Salads Healthy
Using tofu in salads adds protein and texture. Saute or pan-fry the tofu in a mixture of spices and a small amount of healthy olive or canola oil to allow the tofu to take on the flavor of the seasonings. Add the sauteed tofu to leafy greens and chopped vegetables. Vary the nutritional content by pairing cooked tofu with small amounts of feta cheese, onion, arugula and cherry tomatoes. Avoid using premade dressings that are high in fat and sodium. Dress the salads with lemon juice, balsamic or rice vinegars or homemade low-calorie dressings. Mix prebaked, smoke-flavored tofu with cooked quinoa, a healthy whole-grain, to make a quinoa and smoked tofu salad, as recommended by "Eating Well" magazine.
Healthy Grilling and Baking
Although tofu can be eaten raw, the Savvy Vegetarian website recommends steaming tofu for at least 5 minutes to ensure that any bacteria present in the tofu is killed. Grill tofu on your stovetop or outdoor grill by oiling your grill to avoid sticking. Press the tofu to remove as much water as possible, marinate the tofu for about 30 minutes in a low-fat salad dressing and place on the grill for 5 to 7 minutes on each side. Bake tofu in the oven for 10 to 15 minutes, seasoning with garlic, spices and onion. Add the baked tofu to brown rice, vegetable dishes or vegetarian wraps.
Healthy Ethnic Meals
Tofu's unique ability to mimic the flavors of marinades and seasonings makes it ideal for use in a variety of ethnic dishes. Quickly stir-fry cubed, firm or extra-firm tofu in a wok with a scant teaspoon of peanut oil for several minutes until golden brown. Add vegetables such as broccoli, carrots and baby corn to the wok and serve over brown or white rice for a delicious Asian meal. Crumble and cook firm tofu as the meat substitute in Mexican quesadillas, or cut into strips and saute with peppers and onion in a fajita. Make a healthy Southwestern Scramble dish by cooking firm, crumbled tofu in 1 tsp. canola oil and adding low-fat cheese, salsa, corn and zucchini for a healthy breakfast or dinner dish.
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