The Write Bite - Tofu

This is by no means a foreign food to me but I decided to give tofu a little credit. Tofu is versatile, budget friendly and a super good protein source. Firm tofu (3.5 oz) has about 8.1 g of protein/4.8 g of fat and is only 94 calories. Oh and did I mention tofu is cholesterol-free.

I get my firm tofu at the farmers market the refrigerated section for $1.29/package or two bricks. When mixed with veggies, noodles or rice one package make two servings or sometimes I just marinated, saute and gobble up the whole thing. That's about 65 cents per serving of clean, unadulterated vegetable protein.

There are three main types of tofu –
Silken/soft, is great for making dips or adding to smoothies for that protein boost. It is also great for lightening some heavier things like mayonnaise and soft cheeses.
firm, is kind of the "general, all purpose" tofu. It is great for sauteing and stir frying. It will get a nice crust on the outside while maintaining a cream texture on the inside.
extra firm, is great for crumbling and really has a meaty texture.

The firmer the tofu the more concentrated the protein.

I love to cook it simply in a stir fry, chop it up with a little cumin and chili powered and serve in a tortilla, breakfast, lunch, dinner or dessert tofu can do it all.

What is your favorite tofu dish?

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Tofu Parmesan
Serves 2
1 package of firm tofu
1 jar of your favorite sauce or about 2-3 cups depending on how saucy you like things.
1/2 cup skim mozzarella
1/4 cup parmesan
5-6 leaves of basil
1/3 lb whole wheat pasta
1 clove of garlic
salt/pepper
extra virgin olive oil

Remove the tofu from the package slice into 1/4-1/2-in slices. Lay on a paper towel to drain. While the tofu is draining smash the garlic and add it to a medium/large non-stick skillet with 2 TBSP of olive oil and let warm on medium. Salt and pepper the tofu. Once the oil is warm, remove the garlic and add the tofu to pan in a single layer, seasoned sided down. (Be careful ,if you haven't gotten enough water off it might spit.) Season other side. Let cook on each sided about 5 min or until golden brown on each side. While the tofu is cooking preheat the oven to 375 degrees and start your pasta water. In a 9x9-in pan add 1/2 cup of the tomato sauce. Once the tofu is done browning add it in a single layer to the pan. Top with the parmesan cheese and then with another cup of the tomato sauce. Sprinkle the mozzarella on top and bake in the oven for 10-20 min or until the cheese is melted and bubbly. Finish with the chopped basil. Serve over the whole wheat pasta and remaining sauce. ENJOY!


*Tofu Facts