MyPlate2Yours

Lynn Dugan

Registered Dietitian / Chef
  • Facebook Social Icon
  • Twitter Social Icon
  • Pinterest Social Icon
  • Instagram Social Icon

©myplate2yours

What's Cooking at

MyPlate2Yours

Blog

  • Lynn Dugan

More on Tofu




Tofu and Vegetables Stir Fry was the first recipe I posted featuring tofu. Tofu packs a nutritional punch! It boasts 10 grams of protein in each half-cup serving. Soy and whole grain quinoa are the only plant sources of complete protein, containing all the essential amino acids. Soy protein is also known to help reduce the risk of heart disease when part of a heart healthy diet. Tofu is also a good source of calcium and iron. These minerals vary by brand and you can use the Nutrition Facts label to help you choose the best one.

Here are a few helpful tips you may need to know when shopping and cooking with this healthful ingredient:

Tofu is…

  • Made from soymilk.

  • Most often located in the produce section of grocery stores.

  • Typically packed in water and refrigerated. This water is drained before cooking. It can also come in aseptic packaging that does not require refrigeration before opening and is not packed in water.

  • I like to drain extra water out of my tofu in a slightly unconventional way (that is, I have never seen this method used by anyone else, but it works!). Take the tofu out of the packaging. Place it on a plate and put a weighty, clean bowl on top for 10 minutes. This easy method quickly drains excess water and helps keep the tofu intact when stir frying.

  • Found in different textures; soft, firm and extra firm. Typically firm and extra firm are used in stir fry recipes.

  • Perishable. It is always labeled with an expiration date.

  • Easy to cut into strips or cubes for cooking. Tofu should be cooked for at least 5 minutes.

With tofu’s mild flavor and creamy texture, it is easy to incorporate into many of your favorite recipes. Try mine! Enjoy!


2 views