Recipe 1: Tofu Parmesan
I got the idea for this recipe here, but tweaked it to make it low carb. It is really good!
Take your block of extra-firm tofu and slice it into four thinner pieces as pictured. Put the slices between some layers of paper towels and put something heavy on top to press out extra water. After an hour or so, your tofu is ready to use! (I am told freezing the tofu and thawing it ahead of time gives it a "meatier" texture, but I didn't try that this time). Put two of the slices in a ziplock baggie in the fridge for future use.
Take the two remaining slices of tofu and dip them carefully into a bowl of Egg Beaters (or beaten egg). Then dredge the slices in a crumb mixture. You have 3 options: I used half a pack of Medifast Parmesan Puffs crushed in a baggie and mixed with a bit of onion powder, sea salt, and black pepper. If you are low carbing but not on Medifast, you can use Parmesan cheese. Or, you can use the breadcrumb mixture in the link above.
Place the breaded tofu slices on a cookie sheet that you've rubbed 1/2-1 tsp olive oil on. Bake at 350 for 15 minutes, then flip the tofu over and bake another 15 minutes. Top with one serving of any low carb tomato sauce (I used a generic brand pizza sauce that has 4 grams of carbs per serving) and an ounce of 2% low fat mozzarella cheese. Return to the oven just until the cheese melts.
If you are on Medifast, this counts as 3/4 of your Lean and one serving of Green with 1/2-1 Healthy Fat. Be sure and add whatever condiments you used... my combined seasonings totalled less than one condiment. The Puffs in the breading counts as half a Medifast meal. I just ate the other half of the Parmesan Puffs earlier in the day to be sure I got in all 5 Medifast meals.
Recipe 2: Asparagus Tofu Stir Fry
I got the idea for this recipe here but tweaked it a lot myself. This one was pretty simple. Take two slices of tofu in a sandwich baggie (prepared as described above) and add some lite soy sauce, a bit of crushed garlic, and some ginger. Let it marinate for a half hour or so. Drain and cut into triangles.
Prepare your vegetables. For Medifast you will want a total of 1.5 cups cooked. I used asparagus, broccoli, green onions, and shredded cabbage. Toss them in a nonstick pan that's been heated with 1 teaspoon of sesame oil. Stir fry until crisp-tender. Scoot them over to the side and add the tofu triangles and cook until they are browned. Flip them over and brown the other side. Stir everything together. I then added a bit of pepper and lite soy sauce. You can, if you wish, add things like red pepper flakes or balsamic vinegar but be sure to count it.
This makes a nice big plate of food, and very tasty! In the skillet:
On the plate:
If you're on Medifast, this recipe counts as 1/2 Lean and 3 Greens with 1 Healthy Fat. Be sure and count whatever condiments you used but you do not have to count the marinade, as it is drained off.
Enjoy your tofu!