A tofu guide for beginners. Grilled Tofu Steaks with Nutty Carrot Salad
Don’t avoid tofu just because you don’t know what to do with it. Start with this grilled tofu steak recipe.
If you are trying to add more meatless recipes to your diet, consider tofu. It’s easy to use and very versatile because it takes on the flavor of whatever it is seasoned with. Grilled tofu steaks are a great meat substitute.
Tofu, also known as bean curd, is made from an extract of soybeans. It has no cholesterol, is relatively low in calories and sodium, and contains lots of healthy, unsaturated fat. It is also rich in plant estrogens, which are associated with heart and bone health. Tofu also has a generous 9 grams of lean protein per 3 ounces, so if you are trying to manage your weight, it will keep you full longer. It’s also a great option for vegans and vegetarians looking for alternates to meat-based proteins.
Besides a healthy dose of protein, tofu delivers many other nutrients.
For example, the grilled tofu steak recipe below provides much of the nutrition an adult needs daily, including.
• 161% of vitamin A
• 113% of the recommended daily amount of calcium
• 45.1% of copper
• 18.1% of folate
• 105.9% of manganese
• 29.6% of iron
• 42.3% of selenium
• 21.7% of thiamin
• 22.5% of zinc
Pick the right type of tofu
Tofu comes in several varieties and โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที you can find it in the refrigerator section at the grocery store. Choose based on what you are going to use it for:
• Silken tofu. This is best for dishes where you want creaminess, such as smoothies, dips and desserts.
• Medium regular tofu. A denser option than the silken type. It works well in soups.
• Firm regular tofu. Try this as a substitute for soft cheese, such as ricotta, in lasagna; crumbled in dishes like stir-fry; or used in place of ground beef in a recipe. It is firmer than medium tofu, but tends to break apart when cooked.
• Extra-firm regular tofu. This holds its shape well, so it works for grilling (see recipe for Grilled Tofu Steaks with Nutty Carrot Salad, below) or for slicing or cubing.