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4 New & Genius Ways to Enjoy Tofu

By Breana Lai, April 14, 2014 - 3:23pm

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4 New & Genius Ways to Enjoy Tofu

Tofu may not be the first protein you think of when planning dinner, but here are 4 new recipes that will make tofu the star of your next menu. These vegetarian tofu dinner recipes are super-satisfying, bursting with flavor and take less than 45 minutes to make. Even diehard meat lovers will be won over!

Plus, tofu’s nutrition profile is impressive. Low in fat and for vegetarians a good source of protein, one 3-ounce serving of extra-firm tofu has around 80 calories, 0 grams of saturated fat and 8 grams of protein. There’s been some misleading information churning out from the rumor mill claiming that soy’s isoflavones (compounds similar to estrogen) are harmful, but there’s no supporting evidence. In fact, they may actually have a protective effect. Studies show isoflavones may help play a role in reducing the risk of breast and prostate cancers as well as lowering LDL cholesterol. In addition, soy delivers some iron and the phytoestrogens daidzein and genistein, which help relieve some menopausal symptoms.

Related: How Healthy Is Soy Really?

So put some tofu in your grocery cart this week and make these recipes, which are easy enough for any weeknight. Eating less meat—one of our clean-eating principles—never tasted so good.

Tofu StroganoffTofu Stroganoff
Swap out red meat and replace it with tofu in this creamy, oh-so-satisfying vegetarian version of beef stroganoff. The sauce is rich and savory with mushroom broth, a touch of sherry, thyme and reduced-fat sour cream.


Kale Salad with Spiced Tofu & ChickpeasKale Salad with Spiced Tofu & Chickpeas
For a hearty weeknight salad, this raw kale salad with tofu and chickpeas is perfect. Spiced with paprika, cumin and garlic powder, the roasted tofu gets crispy after roasting in a hot oven.



Honey-Mustard Tofu TendersHoney-Mustard Tofu Tenders
These panko-breaded tofu “tenders” are crunchy and fun to eat when dipped into homemade honey-mustard made with nonfat plain Greek yogurt. Dusting the tofu with poultry seasoning—a mixture of sage, thyme, marjoram, black pepper, rosemary and celery seed—gives the tofu a chicken-like flavor.

Don't Miss: 28 Healthy Kid-Friendly Dinner Recipes


Crispy Glazed Tofu with Bok ChoyCrispy Glazed Tofu with Bok Choy
Almost all crispy tofu in restaurants is deep-fried, but this stunning glazed tofu is so good, it’s hard to believe it gets cooked in just 1 tablespoon of oil. If you can’t find plum sauce, I also make this with hoisin sauce. And don’t forget some brown rice: you’ll want it to sop up all the extra sauce.

Need more inspiration? Try these: 27 Healthy Recipes for Tofu


What’s your favorite recipe for tofu? Tell us what you think below.

TAGS: Breana Lai, Food Blog, Dinner, Family meals, Quick meals, Vegetarian

Breana Lai
Breana Lai, M.P.H., R.D., is an associate food editor at EatingWell where she splits her time among EatingWell magazine, eatingwell.com and cooking new healthy recipes in the Test Kitchen. Breana has a master’s degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust trained sommelier and is a registered dietitian.

Breana asks: What’s your favorite recipe for tofu?

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