By: The Working Girl’s Kitchen


The health benefits of tofu as a meat substitute are numerous. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Other major health benefits of tofu compared to meat include making middle-aged bones stronger and delaying the signs of age. Tofu has been found to be a great source of calcium and vitamin E as well.


Tofu has a neutral taste and a range of consistencies. It has an amazing ability to work with almost all types of flavors and foods. Extra firm tofu is best for baking, grilling and stir-fries, while soft tofu is suitable for sauces, desserts, shakes and salad dressings. Try slicing, marinating and grilling it or chopping it up into smallish pieces and frying it with garlic until golden.


Feel free to create a dipping sauce to compliment this recipe. The sauce I whipped up and served was made of reduced-sodium soy sauce, sesame seed oil, rice wine vinegar and fresh ground pepper. Sriracha is always a good condiment too.



  • 16 ounces firm tofu
  • Kosher salt and cracked black pepper
  • 2 tablespoons canola oil



  1. First, you need to extract as much of the water from the block of tofu. Wrap the tofu in a towel or a couple of layers of paper towels. Place a heavy pot/pan/dish on top of the tofu block and let it sit for 15 minutes.
  2. Preheat the oven to 450°. Line a baking sheet with parchment paper.
  3. Unwrap the tofu block. Cut the tofu into 1-inch cubes. Season the tofu with salt and pepper. Pour the oil over the tofu and gently toss them with oil to coat. It is best to do this with your fingertips, taking care to not crumble the tofu. You want solid cubes.
  4. Tumble the seasoned tofu onto the baking sheet. Slide it into the oven and roast the tofu for 15 minutes.
  5. Take the baking sheet out of the oven and flip over all the tofu cubes. Slide the baking sheet into the oven again and roast until the tofu cubes are puffed up and browned, about another 15 minutes.