what is the healthiest way to cook tofu

If I’m being completely honest, I prefer eating pan-fried tofu more than baked tofu. It takes less time to cook, and pan-frying browns the tofu more evenly. However, I usually pan fry tofu in a non-stick skillet, which some people do not have in their kitchen. (Tofu sticks to stainless steel and cast-iron pans, so cleanup will be very messy.) To achieve crispy edges without a non-stick skillet, baking is a perfect alternative cooking method to pan-frying tofu. Plus, you don’t need as much oil to still get crispy edges on the tofu.

what is the healthiest way to cook tofu

HOW TO MAKE BAKED TOFU

If you are looking for baked tofu with slightly crispier edges, use super-firm tofu. You can find it in 16-ounce packages and it’s usually soaking in a little water.

However, the drawback to using this type of tofu is that the center is dense. Super firm tofu has been pressed in the tofu molds for the longest time. As a result, the tofu curds are densely packed. I find that sprouted tofu that comes in the giant bricks tend to be

On the other hand, you can also use extra-firm tofu. Although the softer center makes the tofu more pleasant to eat, the edges of baked tofu made with this variety will be less crispy.

In the recipe below, I have directions for using both types of tofu. It may take you several tries before you figure out which type of tofu you prefer using.

what is the healthiest way to cook tofu

PRESS TOFU (ONLY NECESSARY FOR EXTRA-FIRM TOFU)

If you use extra-firm tofu for the recipe, you will need to press the tofu for at least 30 minutes to get rid of excess moisture in the tofu. This ensures that the tofu will crisp up in the oven.

To press the tofu, drain the tofu from the package and wrap the block of tofu inside a cheesecloth, muslin cloth, or paper towels. Place the block of tofu on a plate. Then, place a small stack of plates or a medium skillet over the tofu to press out the moisture. Some people use a large 12-inch cast-iron skillet to weigh down the tofu. I think that a large skillet is too heavy and often causes the tofu to be lopsided after the pressing process.

This pressing step is not necessary for super-firm tofu because the tofu is not as porous as extra-firm tofu. Remember, the tofu makers have already pressed super-firm tofu for a longer period during the manufacturing process. All you need to do is wrap the tofu with a cloth or paper towels and gently press the tofu to extract some of the moisture around the surface.

what is the healthiest way to cook tofu

How to Cook Tofu // Easy & Oil-Free

FAQ

Is it better to fry or bake tofu?

Baked, Not Fried. My method for baking tofu produces tofu that’s chewy, but it’s cooked in the oven, making it much healthier.

What is the most nutritious way to eat tofu?

Tofu can become part of breakfast with a tofu scramble, a yummy stir fry for lunches and dinners, or a refreshing fruit smoothie. Depending on the type of tofu, 1 serving contains between 10-17g protein, 70-120 calories, 2-6g fat, and 200-600mg calcium.

How is tofu best cooked?

Tofu can be eaten raw, and so cooking it is completely optional and is mostly done for texture or to bind the sauce to the tofu. You can pan-sear the sides and add it to a colorful stir-fry or deep-fry it and coat it in a savory and sweet sauce.

Which tofu is best for cooking?

The most common brand you’ll see is Mori-nu/Morinaga . Cooking silken tofu is a little difficult because it crumbles so easily. Instead, its soft and watery nature makes it a fantastic choice for serving raw or blending and pureeing.

Does tofu have to be cooked?

Tofu, produced from soybeans, is a protein source of vegetable origin, it does not necessarily need to be cooked, it can be consumed as a cheese substitute.

How do you cook cooked tofu?

Add to a wok or pan preheated with cooking oil and let fry for one to two minutes so it crisps on the bottom. Flip and let cook for another one to two minutes. Gently stir and serve. Baked tofu is a hands-off way to make a protein-packed entrée that you can use in place of any roasted protein. “Tofu soaks up the flavor while it [bakes],” Zhu says.

How do you take tofu over the top?

There are a few handy tips and tricks you can use to really take it over the top, such as: Firm varieties of tofu (save for super firm tofu) are almost always packed in water. Even when you drain the tofu from the water, if you squeeze it, you’ll notice the tofu is full of water.

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