I feel that those people who claim to “hate tofu” simply have not found the right way to cook it because how can you ubiquitously hate something that can so drastically change flavors and texture from one cooking method to the next? To me, tofu is a means to an end; it’s a way to add nutrients and texture to a dish, NOT flavor. And, if you can forget the “soy craze” and its equally formidable anti-tofu campaigns for a minute and simply look at the facts, soy products, and, in this case tofu, is quite healthy. It’s a great source of protein, calcium and iron. It’s entirely devoid of saturated fats and, obviously, cholesterol, and it is actually a good source of omega-3 oils. As with ANY high protein foods, it’s not the best idea to, say, eat tofu (or other soy products) all day every day. In fact, it’s not a good idea to eat ANYTHING all day every day. The point is, tofu and other soy products can greatly benefit any diet. And for kids who need high levels of protein and calcium, well, tofu is really a great choice.
This recipe was designed with a kid in mind of course which is why I do not use tempeh (even though tempeh IS a better choice in the soy product world). Mainly tofu is very easy to chew and therefore lessens any possibility for choking. These pan-fried pieces are great for snacking and can easily be stored in a container for later use (in fact, if you can wait to eat them, you will notice the pieces become a bit more firm and therefore easier to pick up with time).
The recipe below gives enough marinade to fry about 1/2 a carton of tofu, so if you want to make the full carton, feel free to double the recipe. You will most likely have some marinade left in the end, so keep it for later use or simply use as a sauce in another recipe.
*** Pan fried golden tofu***
2 Tbsp soy sauce (sodium reduced) OR Bragg’s amino acids
1 Tbsp water
1/4 tsp sesame oil
1 tsp of brown rice syrup OR maple syrup OR agave nectar
a pinch of: onion powder, garlic powder, ginger powder and sage (feel free to change the spices here)
1/2 carton of organic firm or extra firm tofu
1. In a bowl, place all the ingredients (except the tofu) and mix until well blended
2. Slice the tofu as shown in picture:
3. Place the tofu slices in the marinade and make sure both sides get a good coating
4. Lightly oil a heavy bottom skillet, preferably cast-iron, wipe the excess oil with a paper towel and let the skillet become hot.
5. Place the tofu slices on the skillet and let cook on medium heat for 2 minutes. Flip over the tofu and let cook another 2 minutes until golden brown (make sure you are on medium to low heat otherwise you will burn the tofu!).
3. Sprinkle with chopped broccoli and nutritional yeast and enjoy!