This is one of my go-to protein sources for all sorts of recipes: Slice it into slabs, add spices, and use as a tofu “steak” side or in a sandwich. Slice it into thinner strips and use it on salads, spring rolls, or in a noodle stir fry. Dice it and add it to brown rice and vegetables for a main dish. For anyone out there who never knows what to do with tofu, this is a good place to start.

*For those truly new to tofu, see the end of the post for some info on how to prep and cut it.

Pan-fried Tofu

• 1 16 oz block of extra firm or firm tofu, cut into 8 slabs (see end of post)
• 2 tsp toasted sesame oil (“Asian” section of the grocery store)
• 1 Tbsp low-sodium soy sauce or shoyu (also “Asian” section)

Heat the sesame oil over medium-high heat in a skillet large enough to hold the tofu pieces. Add tofu, spreading pieces evenly across the surface. Cook for 5 minutes.

Add soy sauce or shoyu, then flip tofu pieces and cook on other side for an additional 5 minutes. At this point, you could add spices such as lemon pepper, jerk seasoning, or cajun seasoning or whatever you like.

Line a plate with paper towel and spread the tofu on it to drain. Leave as is or slice into thin strips or dice. Done.

For tofu virgins:

It’s usually in either the produce, refrigerated section or the “natural” foods section of the grocery store, and comes in rectangular plastic containers with a thin plastic film on top. There’s a variety of types ranging from soft (for sauces or smoothies, for example) to extra firm. The extra firm varieties generally have the most protein.

To get started, pierce the plastic film on the package – along the edge so you don’t stab the tofu – and drain off the liquid into the sink (this isn’t necessary for soft tofu – it has more of a custard consistency with no excess water). Then remove the block and put it on a cutting board.

How to cut it:

Stand the tofu on its side, lengthwise, and slice into 4 pieces. I usually slice down the center, then once on either side to keep the slices pretty even.

Then lay flat and cut in half width-wise.

You’re left with 8 slabs of tofu. Easy!