5 Recipes, 1 Ingredient: Tofu

10.03.11 / Recepies / Author: cyborg

For vegetarians, tofu is a must when it comes to getting plenty of protein. But most of us can benefit from a punch of protein in our regular meal plan, too. Tofu is a good protein alternative to animal protein sources.

“Tofu packs about 11 grams of protein per one 100-calorie serving, compared to ground beef, which has about 9 grams per 100-calorie serving,” says Pam Ofstein, eDiets’ director of nutrition services. “Tofu is cholesterol-free, low in fat – and even better, it is a good source of calcium, B vitamins and iron.”

There are three types of tofu: firm, soft and silken. The recipe or meal will decide the type. For main dishes, go for firm tofu, and silken tofu puts the “smooth” in smoothies.

Tofu can be used in stir-fries, soups, mixed into casseroles, or diced finely to replace ground beef in recipes like tacos. Kids and adults alike can enjoy tofu, so why not give it a try?
Breakfast

Start the morning off with a healthy, protein-packed alternative to high-fat omelets. These recipes are packed with flavor and nutrition.

1. Herbed Tofu Scramble with toast and strawberries

Herbed Tofu Scramble Ingredients
3 oz. firm tofu
1/2 cup zucchini squash
1 green onion
1/4 tsp. garlic powder
1/4 tsp. dried oregano
1/4 tsp. black pepper
1 tbsp. fresh parsley

Directions
Drain tofu and pat dry with paper towels; set aside. Rinse and chop zucchini squash and green onion; set aside. Coat a nonstick skillet with cooking spray and add vegetables; sauté green onions and zucchini for 2-3 minutes. Crumble tofu into skillet and add spices, except parsley. Cook over medium high heat, stirring frequently, until tofu begins to brown lightly. Top with parsley and serve.

Also Include
2 slices low-sodium whole-wheat bread
3/4 cup sliced fresh strawberries
8 whole almonds

Nutrition facts per serving: Calories 424.6; Calories from Fat 131.2 kilocalories; Total Fat 14.6 grams; Saturated Fat 1.7 grams; Cholesterol 0 milligrams; Sodium 182 milligrams; Total Carbohydrate 43.2 grams; Dietary Fiber 11.3 grams; Sugars 13.7 grams; Protein 31.2 grams; Vitamin A 12.6%; Vitamin C 153.1%

2. Tofu and Potato Hash with soy milk and raspberries

Tofu and Potato Hash Ingredients
3 oz. firm tofu
1/2 tsp. canola oil
1/3 cup frozen hash brown potatoes
1/4 cup chopped onion
1/4 cup chopped bell pepper
1/4 tsp. black pepper
1/4 tsp. garlic powder

Directions
Drain and pat dry tofu with paper towels; dice into 1/2-inch cubes. In a nonstick skillet, heat canola oil to medium high. Sauté onions and peppers 2-3 minutes until onions are translucent; add thawed hash browns and cook for about 5-6 minutes, stirring often. Crumble tofu and mix in with vegetables and potatoes; stir in garlic powder and black pepper. Lower heat to medium and cook about 5-6 minutes more, stirring frequently until tofu and potatoes are lightly browned. Serve immediately.

Also Include
1 cup soy milk
1/2 cup fresh raspberries

Nutrition facts per serving: Calories 427.6; Calories from Fat 144.4 kilocalories; Total Fat 16.1 grams; Saturated Fat 2 grams; Cholesterol 0 milligrams; Sodium 148.7 milligrams; Total Carbohydrate 41.2 grams; Dietary Fiber 9.5 grams; Sugars 10.9 grams; Protein 33.1 grams; Vitamin A 4.8%; Vitamin C 85.4%
Lunch

Veggies and tofu, plus flavorful Oriental sauces, make a great Far East lunch without even having to call for takeout.

3. Asian Veggie and Tofu Stir-Fry with brown rice and strawberries

Asian Veggie and Tofu Stir-Fry Ingredients
1 1/2 cups chopped bok choy
1/2 cup fresh mushrooms
1/3 small onion
3 1/2 oz. firm tofu
1/2 tsp. sesame oil
1 clove garlic
1 cup fresh snow peas
1 tbsp. teriyaki sauce
1/3 tbsp. sesame seeds

Directions
Rinse and pat dry vegetables; chop bok choy (use both white part and green leaves) and onion; slice mushrooms; mince garlic; trim snow peas and set aside. Drain tofu and cut into cubes. Spray a nonstick skillet with cooking spray and heat on medium-high; sauté tofu until slightly golden, about 3-5 minutes; remove from skillet and reserve. Heat oil in same skillet; add onions, garlic and snow peas and stir-fry for about 4-5 minutes: add bok choy and mushrooms and stir-fry for about 4 minutes more. Add back reserved tofu and stir in teriyaki sauce to heat and thoroughly mix. Sprinkle with sesame seeds and serve.

Also Include
1/3 cup cooked brown rice
2/3 cup sliced fresh strawberries

Nutrition facts per serving: Calories 436.4; Calories from Fat 132.2 kilocalories; Total Fat 14.7 grams; Saturated Fat 2.2 grams; Cholesterol 0 milligrams; Sodium 466.8 milligrams; Total Carbohydrate 46 grams; Dietary Fiber 7.7 grams; Sugars 16.5 grams; Protein 32.6 grams; Vitamin A 107.8%; Vitamin C 255.7%
Snack

Get more out of just plain chips and salsa by dicing up some tofu and pumping up the protein.

4. Pita Chips with Tofu Salsa

Ingredients
2 tbsp. low sodium salsa
1 oz. firm tofu
1 mini (4 inch) pita pocket

Directions
Pre-heat the oven to 350 degrees F. Cut pita into fourths. Arrange the pita chips on a baking sheet sprayed with cooking spray and bake for 5-6 minutes, until lightly browned. Drain tofu on several thickness of paper towels and cut up into bite sized cubes. Add the tofu cubes to the salsa; mix well and served with baked chips.

Nutrition facts per serving: Calories 147.5; Calories from Fat 24.6 kilocalories; Total Fat 3.5 grams; Saturated Fat 0.5 grams; Cholesterol 0 milligrams; Sodium 293.7 milligrams; Total Carbohydrate 19.9 grams; Dietary Fiber 2.2 grams; Sugars 2.6 grams; Protein 9.7 grams; Vitamin A 0%; Vitamin C 4.4%
Dinner

South of the Border flavors meld in this tasty and healthful dish. You won’t even miss the fat!

Black Bean-Corn Salad

Ingredients
1/4 cup frozen corn
3 tbsp. canned black beans, rinsed and drained
1 1/2 tsp. fresh lime juice
1/4 tsp. garlic powder
1/4 tsp. cumin
1/3 tbsp. olive oil

Directions
Cook corn in the microwave for 3 to 4 minutes until crisp tender; drain and let cool. Combine cooked corn with all other ingredients and mix well. Let salad marinate in the refrigerator for about 30 minutes for flavors to blend. Serve.

Barbecued Tofu Ingredients
3 1/2 oz. firm tofu
1 1/2 tbsp. of barbecue sauce

Directions
Drain and pat dry tofu with paper towels; slice into thin slices and spread barbeque sauce to cover the slices. Heat a nonstick skillet coated with cooking spray to medium high heat high. Pan fry the tofu slices 2-3 minutes per side until thoroughly heated.

Nutrition facts per serving: Calories 431.2 Calories; from Fat 139.4 kilocalories; Total Fat 15.5 grams; Saturated Fat 2.2 grams; Cholesterol 0 milligrams; Sodium 394.6 milligrams; Total Carbohydrate 46.3 grams; Dietary Fiber 8.9 grams; Sugars 20.5 grams; Protein 30.4 grams; Vitamin A 81.8%; Vitamin C 109.9%

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