anyone know good tofu recipes that are still low fat, low cal, and healthy?

i love like tofu when its in stuff but alone i CANT eat it. what are are good, helathy recipes?

8 Answers

  • 1 decade ago
    Best Answer

    I'm with you on that one, tofu is so great mixed in with sauces and veggies, but horrible alone!! Here's some recipes I enjoy:

    Pad Thai:

    1-ounce tamarind paste

    3/4 cup boiling water

    2 tablespoons fish sauce

    2 tablespoons palm sugar

    1 tablespoon rice wine vinegar

    4 ounces rice stick noodles

    6 ounces Marinated Tofu, recipe follows

    1 to 2 tablespoons peanut oil

    1 cup chopped scallions, divided

    2 teaspoons minced garlic

    2 whole eggs, beaten

    2 teaspoons salted cabbage

    1 tablespoon dried shrimp

    3 ounces bean sprouts, divided

    1/2 cup roasted salted peanuts, chopped, divided

    Freshly ground dried red chile peppers, to taste

    1 lime, cut into wedges

    Place the tamarind paste in the boiling water and set aside while preparing the other ingredients.

    Combine the fish sauce, palm sugar, and rice wine vinegar in a small bowl and set aside.

    Place the rice stick noodles in a mixing bowl and cover with hot water. Set aside while you prepare the remaining ingredients. Once the other ingredients are measured out into separate bowls, drain the water from the noodles and set them aside. Cut the tofu into 1/2-inch wide strips, similar to French fries.

    Press the tamarind paste through a fine mesh strainer and add to the sauce. Stir to combine.

    Place a wok over high heat. Once hot, add 1 tablespoon of the peanut oil. Heat until it shimmers, then add the tofu. Cook the tofu until golden brown, moving constantly, for no longer than 1 minute. Remove the tofu from the pan to a small bowl and set aside.

    If necessary, add some more peanut oil to the pan and heat until shimmering. Add 2/3 of the scallions and then the garlic, cook for 10 to 15 seconds. Add the eggs to the pan; once the eggs begin to set up, about 15 to 20 seconds, stir to scramble. Add the remaining ingredients in the following order and toss after each addition: noodles, sauce, cabbage, shrimp, and 2/3 of the bean sprouts and peanuts. Toss everything until heated through, but no longer than 1 to 2 minutes total. Transfer to a serving dish. Garnish with the remaining scallions, bean sprouts, and peanuts. Serve immediately with the ground chile peppers and lime wedges.

    Marinated Tofu:

    6 ounces extra-firm tofu, not silken

    1 1/2 cups soy sauce

    1 teaspoon Chinese five-spice powder

    Wrap the tofu firmly in a tea towel. Place the wrapped tofu into an 8-inch cake pan. Top with another cake pan and weigh down with a 5-pound weight. (Bags of dried beans or grains work well.) Place in refrigerator and press for 12 to 15 hours.

    Place pressed tofu in a 2-cup container. Combine soy sauce and five-spice powder and pour over tofu. Cover and refrigerate for 30 minutes, turning once. Remove the tofu from the marinade and use immediately or store in the refrigerator for up to 2 to 3 days.

    Tofu Ranchero:

    Vegetable oil, to saute

    16 ounces tofu, diced

    6 cups diced mixed vegetables (recommended: onion, green bell peppers, zucchini, carrots, and mushrooms)

    2 cups salsa

    8 corn tortillas

    Jack cheese, shredded



    Chili Powder

    In a hot saute pan coated with oil, saute the tofu and vegetables until al dente, about 6 to 8 minutes. Add the salsa and cook the mixture until it is hot. Serve the tofu ranchero over a corn tortilla and top it with shredded cheese.

    Cesar Tofu Salad:

    8 cloves roasted garlic, pan seared brown in olive oil works too

    2 anchovy fillets, optional

    2 Nicoise olives, pitted

    2 tablespoons Pommery mustard, whole grain

    16 ounces soft tofu

    2 lemons, juiced

    1 cup extra virgin olive oil

    Salt and black pepper, to taste

    4 baby heads romaine, washed

    In a food processor, pure the garlic, anchovies, olives and mustard. Add the tofu and lemon juice. With machine running, drizzle in the olive oil and season.

    Toss with dressing and serve on chilled oval plates. Garnish with cracked black pepper and optional pizza flavored goldfish.

  • Alana
    Lv 4
    4 years ago

    Make Over 200 Juicy, Mouth-Watering Paleo Recipes You've NEVER Seen or Tasted Before?

  • 1 decade ago


    Cabbage and Tofu Dumpling Soup


    1/4 pound firm tofu

    4 tablespoons water

    1 cup whole wheat flour

    1/8 teaspoon black pepper

    1/4 teaspoon salt


    1/2 medium head cabbage

    1 tablespoon corn oil

    8 cups boiling water

    1 bay leaf

    1 tablespoon soy sauce

    Chopped scallions

    Dumplings: Blend tofu with water until smooth.

    Sift dry ingredients. Stir in tofu mixture. Knead for 1 minute, form into 1/2-inch balls and set aside.

    Soup: Mince core of cabbage and shred leaves finely. Heat oil in soup pot. Add cabbage and saute over medium heat until golden.

    Add water and bay leaf; return to a boil.

    Add dumplings, cover and simmer for 15 to 20 minutes. The dumplings should be floating on the top at this point. Remove bay leaf.

    Dilute soy sauce in a bit of the broth, then add to the soup. Simmer for another 5 minutes. Serve garnished with scallions.

    Servings: 6

    Homemade Tofu

    2 3/4 to 3 cups (400 grams) whole soybeans

    3 tablespoons (15 grams) calcium sulfate

    Clean whole soybeans by removing dirt and damaged soybeans.

    Soak cleaned dry whole soybeans in 5 times tap water weight overnight or at least 8 hours at room temperature.

    Drain and rinse with cold water (weight of the soaked soybeans is about 800 grams).

    Grind the soaked soybeans into slurry in a Warning blender in 3000 grams tap water for 3 minutes at high speed.

    Filter through cheesecloth to remove fibrous materials (okara).

    Collect the liquid portion.

    Simmer the soymilk for 10 minutes. Weigh out 3000 grams cooked soymilk.

    Cool the cooked soymilk to 80 degrees F. Monitor the temperature of soymilk closely.

    Add a preheated coagulant solution (15 grams calcium sulfate in 100 ml water) to the soymilk with agitation. Immediately stop stirring and the flow of the soymilk as the curd beings to form. Allow the curd to set without disturbing for 10 minutes.

    *In general, the amount of coagulant is 0.25 to 0.5% of cooked soymilk by weight.

    Break the curd evenly. Transfer coagulated dispersion into a tofu mold lined with cheese cloth.

    Fold cloth, cover with tofu lid and press for 15 minutes.

    Remove tofu lid, unfold the cloth and remove the tofu mold. Cut tofu into pieces and soak in cold water.

    Hold the tofu in refrigerator and change soaking water daily.

  • 4 years ago

    Keep this specific meal between 400 and six-hundred calories. Serve yourself a more compact portion, so if you like returning to college for seconds, you'll just find yourself eating a normal-size portion.

  • How do you think about the answers? You can sign in to vote the answer.
  • Anonymous
    1 decade ago

    check out some recipies by Rachael Ray on her 30 minute meals show. She's got some great low cal low carb meals that are awsome!

  • 3 years ago

    Add veggies to baked products. You'll never even taste the actual zucchini in these brownies or perhaps the sweet potato in these types of cookies.

  • 4 years ago

    Use fruit to add natural sweetness rather then white sugar. Try this muffin recipe.

  • 4 years ago

    When preparing your receipee, swap out the butter for one of these brilliant.

Still have questions? Get your answers by asking now.