South Beach DietSouth Beach Diet Cooking Tip

How to Cook With Tofu

South Beach Diet Cooking Tip

Born from the simple soybean, tofu is a versatile ingredientthat adopts flavor from the spices and sauces used in its cooking. It comes in numerous varieties and textures and is a great lean protein that can be eaten on all Phases of the South Beach Diet. Because tofu isalso low in saturated fat (unlike lean protein that comes from animal sources), it makes sense to include it in your meal plan from time to time even if you aren't a vegetarian.

Tofu comes in two types -- traditional (Chinese-style) tofu and Japanese-style "silken" tofu. Silken tofu is softer than traditional tofu and while it comes in varying levels of firmness, even the extra-firm variety is quite smooth. Because of its custard-like consistency, silken tofu is ideal for blending into smoothies, creating creamy dips, or for other recipes when you desire a smoother result. Traditional tofu also comes in varying levels of firmness: soft, firm, and extra firm. The firmer the tofu, the less moisture it contains and the more marinade it will be able to absorb. Traditional tofu works well as a meat replacement in stir-fries, casseroles, and baked entrees.

Since tofu comes packaged in water, it's always a good idea to drain it by pouring out the excess water. You can also blot the block of tofu with a paper towel. If the recipe calls for pressing it, wrap sliced tofu with paper towels and lay it under a heavy object (like a cutting board) for up to 30 minutes. Don't bother pressing soft or silken tofu, as it will just fall apart.