Tofu—you know it’s healthful. In fact, this cheeselike soy food supplies heart-healthy soy protein and B vitamins. If made with calcium salt, it can be high in calcium, yet low in sodium. Fat content varies, so check labels.
So, what kind do you buy? Easy: firm for grilling and stir-fries; soft for pureeing, mashing, and mixing in meatloaf; and silken for the smoothest texture in dips, dressings, puddings, smoothies, and sauces.
Store it unopened in the fridge. Exception: Tofu in aseptic packaging doesn’t need refrigeration until it’s opened. After opening, refrigerate tofu in water, change the water daily, and use it within a week. If tofu smells sour, toss it.
Ready to prepare tofu? First rinse and drain it. Mild-flavored tofu soaks up the great flavors of other ingredients.
Prepare an easy tofu dish with pureed soft tofu in place of cream, cream cheese, sour cream, or mayonnaise.
Easy To-fredo Sauce
- 8 ounces fettuccini pasta
- 12ounces silken tofu, drained
- 1⁄3 cup Parmigiano-Reggiano cheese, grated
- 2 tablespoons soybean oil
- 1 tablespoon soymilk, plain
- 3⁄4 teaspoon fresh garlic, minced
- 1⁄2 teaspoon white pepper, ground
- 1⁄4 teaspoon salt
Prepare pasta as directed on package; drain and set aside. Place remaining ingredients in food processor or blender. Puree 1 to 2 minutes until smooth; add 1 to 2 tablespoons soymilk to thin, if desired. Microwave in a microwave-safe bowl on high 2 to 3 minutes until warm, stirring occasionally, or heat in small saucepan on stovetop over medium-high heat 3 to 4 minutes until warm, stirring constantly. Do not overheat. Serve immediately over hot pasta. Makes 4 servings.
Pesto Sauce Variation: Purée 1 tablespoon chopped fresh basil and 2 teaspoons chopped fresh oregano with the tofu.
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