Sesame Tofu with Broccoli Recipe (2024)

FAQs

Is Sesame Tofu good for you? ›

Dietitian's Choice: Crispy Sesame Tofu

Tofu is a great source of protein and contains all of the essential amino acids your body needs!

What You Need for Sesame Tofu. Crispy tofu: Over the years I've practically cracked the code on crispy tofu and all you need is 4 simple ingredients: extra firm tofu, a neutral-tasting oil, low-sodium tamari (or soy sauce), and cornstarch. That's it!

Toss the cubed tofu with the olive oil, tamari, and sriracha. For extra crispy tofu, sprinkle with the cornstarch and gently toss to coat. Spread the tofu evenly onto the baking sheet. Bake 20 to 25 minutes or until browned around the edges.

Incorporating tofu into your daily meals and snacks can bring several health benefits. Those benefits include brain health promotion, ease of menopause symptoms, and heart disease prevention. However, eating tofu has some risks, as it might lead to digestive issues or interact with certain medications like MAOIs.

And while chicken breast is also slightly lower in fat, tofu comes out on top in this category because it contains all monounsaturated and polyunsaturated fats, aka the “good” kind; whereas chicken contains a little bit of saturated fat and cholesterol, which tofu is free of.

Silken tofu contains only about half the calories and fat, while firm tofu contains over twice the protein. The reason for this is water content.

Tofu is a versatile plant-based protein source that can be eaten with grains (rice, quinoa, barley, and more), pasta, veggies (stir fry, air fried, roasted, and more), on top of salads, and in buddha bowls. You can combine different sides to create a balanced meal of a protein, grain, and vegetable.

Tofu is high in protein and contains all the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals.

Coat it in garlic, black pepper, salt (plus more of your favourite seasonings), liquid aminos and some olive oil. Then mix it into some cornstarch and toss it all together, then bake for about 20 minutes. Cornstarch also helps to draw out excess moisture so it really gets the tofu crispy.

Can you eat tofu everyday? ›

"For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said. He and his family eat "probably three servings per week," Sun said. He likes using soft tofu in soups and firm tofu – frozen and cut up – in a traditional Chinese hot pot.

Single Spices to Consider

Cumin Powder: Delivers an earthy warmth, a star in spice rubs or marinades. Garlic Powder: The universal maestro of flavor, perfect for a savory twist. Black Pepper: Coarsely ground for a zesty kick that elevates tofu's natural charm.

Tofu contains a large amount of water when it comes out of the package. In order to bake, fry, or scramble tofu, it's best to press out as much water as possible before cooking. The longer you press your tofu, the firmer the texture will be and the easier it will be to achieve a nice crispy texture.

Meanwhile, make the tofu marinade by whisking the soy sauce, rice vinegar, maple syrup, sesame oil, garlic, and ginger together. Transfer the pressed tofu cubes to a shallow dish or a rimmed baking sheet. Pour the marinade over top. Cover with a layer of plastic, then place the dish in the fridge.

Health risks of eating tofu

Breast tumors: Because of tofu's weak hormonal effects, some doctors suggest that people with estrogen-sensitive breast tumors limit their soy intake. Thyroid issues: Some professionals also advise people with poor thyroid function to avoid tofu due to its goitrogen content.

Whole Foods Golden Sesame Tofu (1 serving) contains 18g total carbs, 18g net carbs, 18g fat, 22g protein, and 340 calories.

Similarly, the American Cancer Society sees no dangers from eating soy. "For the vast majority of people, it should be reasonable to incorporate tofu in their daily diet without any issues," Sun said.