Tip of the Day
Get Creative with Tofu
Thinking of a stir fry for dinner? Toss in some tofu. Too hot for a big steak? Grill firm or extra-firm tofu instead. Not only is tofu one of the most versatile ingredients, it’s also full of nutritional value. Tofu is a good source of iron, is very low in saturated fat and has no cholesterol. Tofu comes in varying textures and firmness, including extra-firm, firm, soft and silken.
Recipe ideas include:
- Stir fry. Dice extra-firm tofu into cubes and add in two minutes after the chopped vegetables.
- Salad. Slice a tofu block into 1-inch pieces. Mix together soy sauce, pepper and lime and marinate for one hour. Heat a non-stick skillet to medium and add the tofu. Cook until caramelized, about three to four minutes on each side. Add to your favorite salad.
- Grilled. Cut firm tofu into 2-inch thick pieces. Marinate for one hour in olive oil, pepper and oregano, basil or thyme; grill over medium high heat until cooked through—about two to three minutes per side.
- Smoothie. In a blender, mix one banana, 1 cup non-fat or low-fat regular or soy milk, 1 tablespoon of maple syrup and one container of silken tofu. Blend on high for two to three minutes until smooth.
When you use tofu instead of meat as a main dish, you’ll get lots of flavor without all the fat.
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