Baked Tofu and Veggies

  • Kajal Patel
  • March 18, 2022
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     Have you ever tried tofu? Some people love it, some hate it, while some have never tried it, and some people might be scared of it. One of the biggest factors to consider with bariatric diet guidelines… keep an open mind! You never know which types of foods you might actually enjoy eating, and can give you some more variety with your meals. A common misconception with tofu and other soy products is estrogen… remember: plant estrogens, and the hormone estrogen, are two different things so, it is not going to hurt you, unless you have a food allergy to soy.

     Tofu is a “complete” protein, and also a good source of a plant-based protein to add some variety to your diet, along with some vital nutrients. Tofu comes in different levels of “firmness,” such as soft, firm, extra firm, etc. This can help you decide how to cook with it. If it is your first time with tofu, go for the extra firm, so it will hold shape a little better.

WeightWise Recipe
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  1. Take out tofu from packaging and place the entire block in a kitchen towel OR paper towels and gently wrap and apply pressure to drain excess liquid out (15-30mins or more).
  2. Cut the block of tofu into small cubes
  3. Place cut pieces in a large mixing bowl (OR just use the sheet pan as your “mixing bowl”).
  4. Take sheet pan OR cooking skillet and spray with cooking spray.
  5. Season tofu with the seasoning packet (note: I did not use the entire packet – just to taste OR you can use your own blend of seasonings).
  6. Either place in the oven for 40 minutes OR on the stove top skillet until desired crispiness is achieved.
  7. While the tofu is cooking, cook your vegetables. Boil green beans in water for 4-5 minutes and drain. Transfer to a different cooking skillet OR add in another sheet pan.
  8. Add cooking spray and desired seasonings – cook for about 5 minutes.

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