Baked Tofu
Baked Tofu recipe is a great protein alternative to meat. Tofu or bean curd is coagulated soybeans that resemble a cheese-like texture. There are many types of textures—extra firm, firm, soft, and others (see Tips for Tofu). This tofu recipe uses extra firm and has textured grain to create a more meat-like texture.
While we are not attempting to replace the look, feel or taste of turkey, baked tofu recipe is pleasing to the palate. The use of spices like rosemary, sage, celery and other ingredients (poultry seasoning) offers a flavorful, simple, and cheap meal. It uses tofu in a nontraditional way. The key to this low fat, low cholesterol healthy recipe is giving the tofu a "meaty" texture, which is explained in Tips for Tofu.
Baked Tofu Recipe
Ingredients
12 oz. of *tofu extra firm
textured (frozen, then thawed), drained, and sliced into 1/4" slices of thinner. 6 cloves of garlic, crushed
or 4 tbsp. of garlic powder ½ cup roasted sesame oil ¼ cup tamari 1 tbsp. or more poultry seasoning 2 tsp. tamari 1/2 cup diced onion 1/2 cup finely chopped celery 1 tbsp of canola oil or olive oil Variation
-Tofu could be sliced instead of cubed for a different presentation. -Other vegetables
(cubed) can be added to baking dish. *See Tips for Tofu |
Instructions
Preheat oven to 400 degrees. Place the oil, garlic and tamari and mix well. Place tofu in Perex type baking dish making sure that each piece is well coat then turn it over to coat the other side. Let is rest for 10 minutes. Meanwhile, In a medium skillet add canola oil and let warm. Then add onions and celery. Sweat or cook until they appear translucent. Sprinkle tofu with poultry
seasoning and a little more tamari if there are pieces not coated. Top with the celery/onion mixtue. Bake tofu uncovered for 30 minutes or until tofu is slight brown and hard from dehydration. Turn over at least once during cooking time. Serves 6. Caution: tamari can have a salty taste, so don’t overuse. |
Benefits of Tofu
- A complete source of protein
- Low fat/cholesterol
- Low calorie
- Protection against hormone-like cancers
Notes
Our bake tofu has been used for heart-healthy plant based eaters and vegetarians as an alternative to poultry. We have seen it used at Thanksgiving dinner with our bread stuffing recipe and gravy.
Organic tofu (tofu grown and processed with harmful pesticides, or genetically modify organisms (GMOs) is recommended.
Is tofu good for everyone? readings about tofu
