Tofu: An Easy Entrée

Makes about 10 slices

Tofu is Asia’s number one fast food, and it has become popular in the West as a versatile source of protein for breakfast, lunch, dinner, or dessert. Since tofu is porous, it absorbs the flavours of the other foods it’s cooked with. For a good source of dietary calcium, select tofu with calcium listed in the ingredient list on its package. The following sauces, based on favourite flavour combinations from around the world, were developed for 12 ounces (340 g) of tofu. Or use 1/2 cup (125 mL) Teriyaki Sauce or a commercial sauce, if you like. Adjust the quantity of seasoning sauce if using larger or smaller amounts of tofu.

Hawaiian Sauce
Makes 1/2 cup (125 mL) not including the pineapple garnish
1/4 cup (60 mL) orange juice concentrate
1/4 cup (60 mL) pineapple juice
1 tablespoon (15 mL) minced ginger
2 teaspoons (10 mL) tamari or soy sauce
2 cloves garlic, minced
1 cup (250 mL) diced pineapple, for garnish
Mediterranean Sauce
Makes 1/2 cup (125 mL)
1/2 cup (125 mL) tomato sauce
1/2 teaspoon (2 mL) minced lemon peel
1 teaspoon (5 mL) dried rosemary, crushed
1/2 teaspoon (2 mL) dried marjoram
2 cloves garlic, minced
1/4 teaspoon (1 mL) salt
Pinch of black pepper
1 cup (250 mL) chopped fresh or canned artichoke hearts, for garnish (optional)
Mexican Sauce
Makes 1/2 cup (125 mL)
1/2 cup (125 mL) salsa
1 to 2 teaspoons (5 to 10 mL) chili powder
1 teaspoon (5 mL) ground toasted cumin seeds
2 cloves garlic, minced
1/2 onion, for garnish (optional)
1/2 jalapeño pepper, minced, for garnish, added after the tofu comes out of the oven
Thai Sauce
Makes 1/2 cup (125 mL)
1/3 cup (85 mL) coconut milk
2 tablespoons (30 mL) lime juice
1 to 2 teaspoons (5 to 10 mL) Thai curry paste
1 teaspoon (5 mL) dried basil
1/4 teaspoon (1 mL) dried mint
1/2 teaspoon (2 mL) salt
1 cup (250 mL) sliced red bell peppers, for garnish (optional)
Preheat the oven to 350°F (180°C).

After choosing a sauce from the above options, mix those ingredients together in a small bowl and pour a small amount on the bottom of a 9 × 13 inch (23 × 33 cm) baking dish.

Drain and rinse the tofu. Cut the block into 1/3-inch (8 mm) thick slices. Arrange the slices in a single layer side by side in the baking dish. Pour the remaining sauce over the tofu, spread the garnish on top, if using, cover, and bake in the oven for 30 minutes.

Per 1/3 recipe: calories: 166, protein: 11 g, fat: 5 g, carbohydrate: 22 g (8 g from sugar), dietary fibre: 2 g, calcium: 257 mg, iron: 2 mg, magnesium: 64 mg, phosphorus: 170 mg, potassium: 454 mg, sodium: 243 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 3 mg, vitamin B6: 0.2 mg, folate: 73 mcg, pantothenic acid: 0.4 mg, vitamin B12: 0 mcg, vitamin A: 2 mcg, vitamin C: 61 mg, vitamin E: 0.1 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.2 g

Percentage of calories from protein 25%, fat 25%, carbohydrate 50%