Press extra firm tofu for at least 30 minutes and cut into cubes. Add a small amount of oil to a non-stick skillet and heat over medium high heat. Add tofu to pan and brown on each side for about 1-2 minutes for a total of about 15 minutes. Once all sides of tofu are lightly golden brown, add about 1/4 cup of sauce.
What kind of tofu is used for tofu scramble ? I prefer using firm tofu . Extra-firm is fine as well. There is no need to press your tofu for this recipe; the water will cook out in the first couple of minutes.
Grill It. Tofu is a low-fat and cholesterol-free grilling option. Slice a block of extra firm tofu into slices, about an inch or two in thickness. Cover the tofu slices with your favorite marinade or seasonings such as barbecue sauce, olive oil and Cajun seasonings, or garlic.
How to Cook Tofu That Actually Tastes Good First, you need to “press” tofu . Here’s how: It tastes best when marinated, just not with oil. If you don’t marinate it, it won’t taste like anything. Use cornstarch to make tofu crispy. You can also broil and grill it. Here’s what you can make with tofu :
After removing the tofu from its package, rinse it and then remove the water. For soft tofu , just drain it and blot it dry; but for medium, firm and extra-firm tofu , simple draining isn’t enough— you need to press the water out. Plus, that water will release during cooking , playing havoc with your recipe.
Like most plant foods, tofu contains several antinutrients. These include: Trypsin inhibitors: These compounds block trypsin, an enzyme needed to properly digest protein. Phytates: Phytates can reduce the absorption of minerals, such as calcium, zinc, and iron.
Head to head, tofu scramble and scrambled eggs are nutritionally comparable and both healthy choices. They are complete sources of protein, providing all essential amino acids; are low in calories; and relatively low in saturated fat.
And tofu wins over eggs in a few other important areas too: Tofu eggs win in the calcium department: 30% of your recommend daily intake versus 4% for two large eggs . Iron is a win too: tofu eggs score 18% of your recommended intake versus 12% for the two eggs .
Nutritional highlights Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable plant source of iron and calcium and the minerals manganese and phosphorous. In addition to this, it also contains magnesium, copper, zinc and vitamin B1.
Tofu can be eaten in a variety of ways. You can use it as a substitute to cottage cheese or paneer in Indian cooking . Tofu can also be added to salads, sandwiches, and can also be grilled and enjoyed as a snack.
While tofu comes in a variety of textures — silken, firm, and extra firm — technically any of them can be eaten raw . Before enjoying raw tofu , drain off any excess liquid from the packaging. It’s also important to store tofu properly to prevent germs from growing on any unused portions.
Sprinkle salt and pepper on diced tofu for a simple seasoning solution. Salted tofu tastes very good fried, but this method of seasoning is versatile enough to be used with almost any style of cooking! There is no strict guideline for how much pepper to use for seasoning ; season your tofu cubes to taste.
Mix the marinade ingredients in a baking dish or a mixing bowl (water, tamari or soy sauce, vinegar, syrup, garlic powder and cayenne powder) until well combined. Add the diced tofu and let it marinate, covered in the fridge for at least 15 minutes. If you let it marinate longer, it will have a more intense flavor .
I’ll be the first to admit it, tofu does not look so good (or taste very good) straight out of the package. In fact, it tastes like nothing—absolutely nothing. But this super bland initial taste is exactly what makes tofu so great; it doesn’t have its own flavor so it easily absorbs any flavor of your choosing.