Tuesday, September 16, 2014
Inquirer Daily News

Cooking this week with tofu

This low-cal stir fry combines tofu with garlic, scallions and soy sauce for a Chinese-style treat.
This low-cal stir fry combines tofu with garlic, scallions and soy sauce for a Chinese-style treat. iStockphoto

Whether you’re a vegetarian or can’t live without your meat, tofu is a versatile food that can be enjoyed in a variety of meals for all kinds of food lovers.

This healthy food is made from soybeans, water and coagulant, and is known for its ability to absorb flavor from other ingredients due to its neutral taste.

In addition to adding texture to your meals, this heart-healthy food provides many essential nutrients. It’s packed with protein, and contains less calories and fat than meat. Because it's made from soybeans, tofu is also high in calcium, iron and zinc, and is a great source of Vitamin B. With all of its nutrients, tofu has additional benefits, such as helping to reduce levels of bad cholesterol – LDL – and heart disease.

To help you enjoy this healthy protein, we've chosen 5 vegetarian recipes that will even have the meat-lovers’ mouth’s watering! In these meals, the tofu is cooked the same way as meats, and the recipes replace high-fat ingredients with healthier substitutes.

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  • So get creative with tofu this week and try these recipes below:

    Monday: Tofu cutlets marsala

    The tofu in this dish is sautéed and dredged the same way you would prepare chicken or seafood marsala. In this case, the Marsala wine, olive oil and tomato paste provide a flavorful sauce for the tofu.

    Per serving: 334 calories; 18g fat, 25g carbohydrates, 11g protein, 2g fiber

    View recipe >

    Tuesday: Tasty tofu lasagna

    This low-cal and low-fat lasagna uses tofu instead of ricotta cheese, and is made with a variety of veggies, for an even bigger nutritional boost.

    Per serving: 370.5 calories; 13.9g fat, 38.6g carbohydrates, 22.5g protein, 4.6g fiber

    View recipe >

    Wednesday: Coconut-crusted tofu with peach-lemongrass salsa

    This dish is a healthy take on the classic deep-friend coconut shrimp on the menu in many restaurants. In this variation, the tofu is crunchy and crispy, and topped with a tasty salsa made with from peaches, lemongrass, basil, brown sugar, and vinegar.

    Per serving: 251 calories; 16g fat, 19g carbohydrates, 11g protein, 3g fiber

    View recipe >

    Thursday: Broccoli tofu stir fry with toasted almonds

    This low-cal stir fry combines tofu with garlic, scallions and soy sauce for a Chinese-style treat.

    Per serving: 249.2 calories; 8.2g fat, 31.2 carbohydrates, 14.4g protein, 4.7g fiber

    View recipe >

    Friday: Sweet & sour tofu

    This nutritious take on the classic Chinese dish comes in at only 255 calories per serving. It blends veggies, peaches , rice-wine vinegar, and many other ingredients for a zesty sweet and sour taste.

    Per serving: 255 calories; 12g fat, 32g carbohydrates, 10g protein, 4g fiber

    View recipe >

    Lauren Mennen Philly.com
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