How 2 Cook Tofu

Tofu is an amazing superfood. A 1/2 cup serving of tofu contains more than 10 grams of protein! The recommended daily intake is 56 grams for most men and 46 for most women.

To compare tofu to other protein-rich foods, consider this: one 1/2 cup dairy milk contains 5 grams of protein, one 3 oz egg contains 6 grams and 4 oz ground beef contains about 26 grams of protein.

Tofu is an excellent source of protein for vegetarians and meat eaters.

A 1/2 cup serving of tofu contains only 94 calories. By comparison, 4 oz ground beef contains 331 calories, 1/2 cup of 2% milk has 60 calories and 4 oz of cheese packs 320 calories.

One half-cup serving of raw firm tofu contains 5 grams of fat. Low fat tofu is also commercially available, and contains 1.5 grams of fat perserving. 4 oz of beef packs a whopping 15 grams of fat, and one egg contains 5.5 grams of fat. Tofu is a cholesterol-free food , as are all plant-based foods. By comparison, a half-cup of 2% milk contains 9 mg of cholesterol, 4 oz of fish contains 75-100 mg of cholesterol and 4 oz ground beef contains about 113 mg cholesterol.

A 1/2 cup serving of firm tofu contains about 227 mg of calcium. Silken tofu contains approximately 133 mg.

A 1/2 cup serving of firm tofu contains about 1.82 mg of iron.

-Source, About.com

Read more for specific Nutrition facts for tofu.

Tofu is kind of like a sponge. To learn how to cook tofu properly, you must be patient. Tofu is packed in water, so you need to press it to allow new flavors in.

1. Drain the water from the tofu package, and cut the block of tofu into sixths, width-wise.

2. Place a dish towel on the counter, and put some paper towels on top of it.

3. Spread the slices of tofu out on top of the paper towels. Place more paper towels on top of it, and then cover with another dish towel.

4. Place a cookie sheet on top, and add canned goods for weight.

5. Let the tofu sit out for at least an hour.

6. Marinate, and cook according to your recipe.

Notes

Be sure to marinate your tofu, or it won’t have any flavor at all. Do not use oil in your marinade, as oil and water do not mix.

After marinating, place tofu in a bag with corn starch and shake around – carefully. Coating the tofu with a light dusting of corn starch will make it crispier when you cook it.

If you don’t want to use tofu steaks as directed above, cut into cubes after pressing.

Tofu tastes great with pretty much everything. You don’t have to use it in stir-fry, you can use it so many recipes!

Breaded, Fried, Softly Spiced Tofu

The Best Pan Fried Tofu

Caramelized Tofu

Thai Stuffed Tofu

Coconut Curry Tofu

Tofu Burgers

Agedeshi Tofu

Quick Vegan Chocolate Pie

Tofu Jerky

Black Sesame Tofu and Vegetable Stirfry

Basically, you want to buy the extra firm or firm tofu if you want the tofu to hold its shape – if you plan to marinate and broil or bake your tofu in slices, or if you are dicing and stir-frying it. If you’re blending the tofu with other ingredients to make a smoothie, creamy filling, or spread, or you’re using it as a fat replacement in batter or a ground meat dish, you’ll want to use the softer or silken tofu.

Here’s a primer on the various types of tofu:

Silken. Use this as a creamy, thickening ingredient in smoothies, soups, pasta dishes, dressings and sauces, or as a substitute for mayonnaise or sour cream in some recipes. You’ll need a blender or food processor.
Soft. This is halfway between “silken” and “firm” tofu. Crumble it and use in recipes as an extender or substitute for scrambled eggs, cream cheese, ricotta cheese, or cottage cheese.
Firm or Extra-Firm. This type of tofu holds its shape well. It’s great for grilling, baking, sauteing or stir-frying. -WebMD

Tofu is one of the best superfoods out there, because it is HIGH in protein and LOW in calories.

To cook tofu properly, you should press the tofu first.

Next, cut the tofu into cubes that are about a half-inch.

Coat the cubes with cornstarch, and then season it with cayenne pepper and garlic.

Saute in oil over high heat for about a minute. If you like firmer tofu, be sure to purchase Extra Firm Tofu to cook with, and press it for at lest an hour prior to cooking.

This Can’t Be Tofu!: 75 Recipes to Cook Something You Never Thought You Would–and Love Every Bite

A lot of people ask this question:

What is Tofu, Exactly?

By definition, tofu is a Curd made from mashed soybeans, used chiefly in Asian and vegetarian cooking.

From about.com: Tofu is made from soybeans, water and a coagulant, or curdling agent. It is high in protein and calcium and well known for its ability to absorb new flavors through spices and marinades. Due to its chameleon-like qualities and nutritional value, tofu, a staple of Asian cuisines for hundreds of years, has recently become popular in Western vegetarian cooking. So popular, in fact, that it is celebrated with its own annual festival and has almost become synonymous with vegetarianism itself. Look for tofu in the produce section of your regular grocery store.

Tofu is an excellent source of protein with over 10 grams per half-cup serving, and is also a great source of calcium and iron.

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