A 3 oz serving of tofu has:
* less than 100 calories
* 0 g saturated fat
* 10 grams protein
2. Use the right kind
You may see soft, silken, firm, and extra firm tofu at the store. The soft and silken types are great for sauces and smoothies. When you want it to be a little firmer, opt for firm or extra firm.
3. Prep it well
- Take the block of tofu from its package. Drain away the liquid around it.
- Wrap the block in a hand towel or several layers of paper towels, and place it on a plate.
- Place another plate on top of the tofu. Add a large can, pot, or anything that will sit stable and add some weight. Leave for 20-30 min, remove tofu from the towel, and it's ready to use.
4. Add flavor
Much like chicken, tofu gets its flavor from how you cook it. Many recipes use a sauce or marinade to cook the tofu in. Our Simple Veggie Tofu mixes a bit of soy sauce with oil and spices.