Note: Oil-free and nut-free eaters, there are lots of goodies for you too at the bottom of this post! 🙂
I know I’ve been focused on maintenance lately, and haven’t been sharing very many recipes for the folks in the good ol’ weight loss phase! Here are some tofu discoveries that I’ve made lately for your eating and viewing pleasure.
Tofu has been a little bit of a mystery to me for a long time. I enjoy it raw and cubed in miso soup, and I like it when eating out in the context of a Thai curry or stir fry, but besides of battering and deep frying it in my NMF days, I’ve never really been satisfied with my ability to prepare it.
As usual, minimalist baker has blown my mind. The game-changing tofu cooking technique that I learned from this post is baking it first before sautéing it in sauce. Any sauce you like. This gives it a crispy edge without using any oil, maximizes the sauce ingredients, and keeps the center tender. Brilliant. And really easy.
1 protein serving of tofu is 4 oz, but tofu reduces significantly between it’s raw and cooked state. I’ve found that a regular 12-oz package of tofu when baked yields pretty darn close to two 4-oz servings, so I just always use half of a tofu package as my measurement for one serving. (See measuring instead of weighing)
Feel free to double the fats to make a whole fat serving. It still works great (well, better actually). However, I like to use the rest of my fat serving for sesame oil to stir fry my veggies or fried rice.
Peanut-Sesame Glazed Tofu
Each Serving Contains:
- 1 Protein
- 1/2 Fat Serving
1 (12-oz) package firm or extra firm tofu (2 proteins)
1/4 oz (1/2 Tbsp) peanut butter (1/2 fat serving)
1/4 oz (1/2 Tbsp) toasted sesame oil (1/2 fat serving)
3 Tbsp soy sauce
1 Tbsp rice vinegar
1 tsp chili garlic sauce (or more, depending on heat preference)
1 tsp ginger, minced or grated
1 clove garlic, minced
Preheat oven to 400 degrees.
Press the tofu by wrapping it in a paper towel or dish towel and set something heavy on top (like a pot or pan) to press out the water for 10-30 minutes (longer is better).
Dice tofu into 1/2 inch cubes and place in a single layer on a baking sheet lined with parchment paper. Bake for 25-30 minutes, or until they have a thin crust but aren’t totally dried out.
Combine sauce in a small dish with a fork.
Toss tofu in a non-stick skillet with the sauce and cook over medium heat for 5 minutes or so, until coated and absorbed.
Recipe Source: Katie’s Bright Kitchen
But… if you’re eating nut-free or oil-free, don’t despair, here’s a bunch of great oil-free options I’ve been enjoying lately. Click on the titles for links to the recipes.
Measuring Note: All of the flavorings in these recipes are considered condiments, so 4 oz of prepared tofu would still be a protein.
Enjoy your new love affair with tofu!