I love tofu! My husband does not. So, when I cook up some tofu it’s all mine! I baked up one package of tofu and it was plenty for three separate meals for me. They were all so delicious that I had to share!
1. TLT – Tofu, Lettuce and Tomato Sandwich
About 350 Calories – very filling!
Package of firm tofu, rinsed and patted dry
2 slices of light, whole wheat bread
1 tablespoon low sodium soy sauce
1 tablespoon dijon mustard
2 teaspoons of cajun seasoning
1 tablespoon olive oil mayo
Handful of fresh baby spinach, or lettuce of your choice
1 Roma tomato sliced, or tomato of your choice
Black pepper and white pepper (optional)
-Preheat oven to 475 degrees. Spray baking sheet with oil.
-Mix together soy sauce and mustard in small bowl. Add 1 teaspoon of the cajun seasoning, stir again.
-Place tofu on baking sheet and evenly coat with the soy sauce mixture. Turn over and coat other side. Bake for 20 mins turning over halfway through.
-Meanwhile mix together mayo, 1 teaspoon cajun seasoning and a few dashes of each pepper. Set aside.
-Slightly toast bread when tofu is cooked. Spread mayo on both slices and add 2-3 slices of tofu, tomato slices and lettuce.
2. Tofu Pita Salad
About 400 Calories
4 slices of leftover tofu
Spinach or mixed lettuce greens
Veggies of your choice (I did tomatoes, cucumbers, red onions and carrots)
1/4-1/2 Avocado, cubed
1 whole wheat pita
Salt and pepper
-Heat and cut tofu into bite-size pieces.
-Heat pita for 20 seconds (easier to cut when heated), then slice in half.
-Mix up all veggies in a bowl and squeeze lime juice into mixture. (The lime juice with the avocado pieces, salt and pepper make the salad flavorful enough to where no other dressings are needed. Delicious!)
-Add tofu, salt and pepper to veggies, then stir.
-Add the veggies to each pita half.
3. Tofu Burrito
About 550 Calories
(I had leftover black beans and rice from a few nights before. Therefore, I through this together in minutes. Easy weeknight meal!)
1 large whole wheat tortilla
2-3 slices of tofu, heated and sliced
2/3 cup brown rice
2/3 cup black beans, sauteed with onions and peppers
1 1/2 tablespoons Fage Total 0% Fat Greek Yogurt (used as sour cream, you won’t even know the difference!!)
A sprinkle of cheese, your choice. I used a Mexican white cheese.
-Make sure all ingredients are warmed up, including tortilla – excluding yogurt and cheese.
-Layer rice, beans, tofu and cheese on top of tortilla. Microwave for 45 secs to melt cheese.
-Add yogurt to half of the burrito’s edge.
-Roll up the burrito. Start with the non-yogurt side rolled in first, then the back side and lastly the yogurt side. The yogurt acts as glue to keep it all together.