lee asked in Food & DrinkCooking & Recipes · 1 decade ago

Any good, low fat Tofu recipes?

10 Answers

  • 1 decade ago
    Best Answer

    mom is viet and vegan favorite tofu recipe of her is

    Lemongrass, (come already mince or buy the stick and mix very fine)

    Add dried red pepper flakes

    rub on firm tofu

    grill or pan fry

  • 1 decade ago

    Tofu is already low fat. If you are looking for a full meal, my suggestion is to use it in place of chicken in any recipe you can find. The firm tofu will hold up just like most meats. Luckily, tofu absorbs flavor. This means that you can use any flavor you want to enhance your dish. I noticed that someone said soy sauce. Try using a lower sodium soy sauce that is better for you. Or make your own marinade using things like orange juice, other juices, tomato juice, garlic, and fresh herbs. Using Pam is a very god idea, and remember that you can buy olive oil in forms like pam now, which is even better for you. Always add fresh veggies and never over cook them to keep the nutritional value. Check www.foodtv.com for good recipes, or recipes you can sub tofu into.

  • 1 decade ago

    Asian Broth with Tofu and Rice:

    2 3/4 cups water

    2 (14 1/2-ounce) cans vegetable broth

    1 1/2 cups frozen green peas, thawed

    1 cup cubed firm tofu (about 6 ounces)

    1 tablespoon minced peeled fresh ginger

    3 cups hot cooked converted rice

    2 tablespoons chopped fresh cilantro

    2 tablespoons low-sodium soy sauce

    2 tablespoons rice vinegar

    2 tablespoons dark sesame oil

    Bring water and broth to a boil in a large saucepan; add peas, tofu, and ginger. Reduce heat; simmer 5 minutes. Stir in rice and cilantro; cook 3 minutes or until thoroughly heated. Ladle 1 1/3 cups soup into each of 4 bowls. Drizzle each serving with 1 1/2 teaspoons soy sauce, 1 1/2 teaspoons rice vinegar, and 1 1/2 teaspoons oil.

    Yield: 4 servings

  • Anonymous
    1 decade ago



    8 manicotti shells

    Nonstick spray coating

    1/2 cup chopped fresh mushrooms

    1/2 cup finely chopped onion

    1 tablespoon snipped fresh parsley

    1 teaspoon dried Italian seasoning, crushed

    1/8 teaspoon paprika

    10 ounces tofu (fresh bean curd), drained

    1 slightly beaten egg white

    2 tablespoons grated Parmesan cheese

    1-1/4 cups fat-free milk

    2 tablespoons all-purpose flour

    1/8 teaspoon garlic powder

    1/4 teaspoon salt

    1/8 teaspoon pepper

    1/2 cup shredded low-fat cheddar cheese (2 ounces)


    1. Cook pasta shells according to package directions. Rinse in cold water; drain.

    2. Spray a medium skillet with nonstick spray coating. Add mushrooms and onion; cook until tender. Stir in parsley, Italian seasoning, and paprika. Cool slightly.

    3. Mash the tofu in a bowl. Stir in egg white, Parmesan cheese, and mushroom and onion mixture. Stuff each manicotti shell with about 1/4 cup of the tofu mixture. Arrange stuffed shells in a 12x7-1/2x2-inch baking dish.

    4. For sauce, in a medium saucepan combine milk, flour, garlic powder, salt, and pepper. Cook and stir until thickened and bubbly. Pour sauce over pasta in baking dish.

    5. Bake, covered, in a 350 degree F. oven for 20 to 25 minutes or until heated through. Sprinkle with cheddar cheese. Bake, uncovered, 2 minutes more or until cheese is melted. Makes 4 servings.

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  • Amy
    Lv 4
    4 years ago

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  • 1 decade ago

    Tofu scramble

    Check www.peta.org

  • Anonymous
    1 decade ago


    This is a low-fat version of an old favorite. Other vegetables such as zucchini or eggplant may be added for extra appeal.



    -1 lg. onion, chopped

    -3 cloves garlic, minced

    -1 tbsp. oil

    -2 (16 oz. each) cans unsalted tomatoes, chopped

    -1 (6 oz.) can unsalted tomato paste

    -Pinch of basil, oregano, rosemary leaves

    Noodles and Vegetables:

    -12 oz. lasagna noodles

    -1 lb. fresh spinach, lightly steamed and chopped OR 1 (10 oz.) pkg. frozen chopped spinach, thawed


    -1/2 c. chopped tofu

    -1/2 c. part skim ricotta cheese

    -2 tbsp. grated Parmesan cheese

    -1/2 c. low-fat cottage cheese

    -1/2 c. sliced mushrooms; optional


    -6 oz. part skim Mozzarella cheese


    1) Make sauce: Saute onions and garlic in oil. Add tomatoes, tomato paste, and herbs. Simmer for 1/2 hour or longer.

    Prepare noodles and vegetables: Cook noodles according to package directions in unsalted water until tender. Drain. Steam spinach and drain, if using fresh, or thaw and drain, if using frozen.

    2) Prepare filling: Mix tofu, ricotta, Parmesan cheese, cottage cheese and mushrooms. Blend well so tofu is thoroughly mixed in.

    3) Complete casserole: Preheat oven to 350 degrees. Assemble ingredients in 9 x 13 inch baking dish in the following order:

    a) Small amount of tomato sauce

    b) Cooked noodles

    c) 1/3 of cheese/tofu mixture

    d) 1/3 of drained spinach

    e) Tomato sauce

    Repeat as above ending with noodles and tomato sauce.

    Place thinly sliced Mozzarella cheese on top of casserole and bake for about 40 minutes until bubbly. Let stand about 15 minutes before serving.

    Makes 6 generous servings about 4 x 4 inches.


  • 1 decade ago

    you can pan fry the extra firm variety with stuff like pam. Then take some red pepper paste (or siracha) with some sesame oil and a pinch of salt and make a dip.

    You can enjoy that with some rice or just as is.

    (PS you can marinate the tofu in stuff prior to pan fry too!)

  • 1 decade ago

    Isn't tofu already low fat?

  • Anonymous
    1 decade ago

    slice some firm tofu thin and saute it in soy sauce. Can't get much easier than that.

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