The Asian staple of tofu is often met with suspicion by Western palates. However, the processed soy milk curds, pressed into soft blocks, hold versatility in its adaptation to savory and sweet dishes.
“There are so many things I love about tofu,” says Megan Ellison, a nutrition and education specialist with Swedish/Edmonds. “Tofu is like a blank slate as far as flavor, so you really can flavor it however you like. It soaks up marinades and sauces well and is easy to cook with.”
It is also a staple for those preferring vegetarian or vegan dishes.
Ellison points out that it is also a nice substitute for kids who have textural aversions to meat.
Tofu has a low calorie count and lots of calcium while bringing a lot of protein to the table with little fat.
“Give tofu a try … you might be surprised,” Ellison says.
Baked Tofu Sticks
Serves 4
Ingredients
1 (16 ounce) package of extra firm tofu
¼ cup soy sauce (or gluten-free tamari)
2 tablespoons maple syrup
2 tablespoons vinegar (balsamic, rice, or apple cider)
2 teaspoons toasted sesame oil (optional)
1 dash hot sauce (optional)
1 tablespoon sesame seeds (optional)
¼ teaspoon garlic powder
¼ teaspoon ginger powder
1 green onion, sliced
Salt and pepper to taste
Instructions
1. Preheat oven to 375 degrees F.
2. Lightly spray oil on a rimmed baking sheet or an ovenproof casserole baking dish.
3. Slice tofu into ½ inch slices and then cut slices in half the long way to make “sticks” (roughly ½ by 3 inches).
4. Place sticks on baking sheet in single layer. Note: For an alternative, the tofu sticks can be put onto bamboo skewers that have been cut in half.
5. Whisk together the remaining ingredients for the sauce and pour over tofu. Bake in preheated oven for 15 minutes. Turn and redistribute sauce as needed. Bake for another 15 minutes or until golden brown.
Recipe courtesy Megan Ellison, nutrition and education specialist at Swedish/Edmonds
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