Tofu requires great strategy to cook correctly. There are many different levels of firmness, but unless you are making soup, I always suggest you go for the Extra Firm tofu. This is because you don't want it all broken up in your meal, but solid and ready to absorb whatever it is cooked in.
Even with the extra firmness, tofu can still be pretty soft and brittle if it is not cooked properly. For this reason, some people choose to fry their tofu. However, because that usually involves a lot of oil, I choose to grill mine. That way, I keep the texture, but still keep it clean and healthy.
For this simple meal, let's take a look at what you will need (it serves 4). Please note that you need a grill (I use an indoor electric grill). If you do not have a grill, you can try broiling this in the oven.
1 cup of wild rice (you can substitute this for local or brown rice)
400g of extra firm tofu (1 pack)
1 16oz can of tomato sauce
1 small bouillon cube
1 medium onion
2 cups of sliced button mushrooms (you can substitute any mushrooms)
1 tbsp olive oil
1 habanero pepper
About 3 hours before you cook, drain the tofu. Place about 3 layers of kitchen towels on a baking tray. Chop the tofu as large as you want and place the pieces on the kitchen towels. I like to cut the tofu into large pieces because it does shrink. Cover the tofu with another few layers of kitchen towels. This practice is to drain the excess moisture. Leave the tofu this way until you are ready to cook.
When you are ready to cook, pre-heat your grill to 350 degrees. Spray the grill with just a little bit of cooking spray to prevent sticking. Place the tofu pieces on the grill with enough space between each piece. Turn regularly and leave for about 20 minutes or until brown and firm.
Chop the onion and the pepper. Put the olive oil in a pan and bring it to the heat. When hot, add in the tomato sauce, pepper, bouillon cube, and a dash of salt. Let the sauce cook for about 15 minutes. If necessary, add in water to reduce the thickness. After 15 minutes, add in the onion. Cook for 5 minutes and add in the mushrooms and tofu. The tofu should be ready to absorb so let's cook it just for 10 minutes.
While the sauce is cooking, bring about 4 cups of water to the boil. Add in a dash of salt, and then the rice. Cook the rice for about 20 minutes (or to the texture you like) adding in water as necessary.
Serve your rice with your sauce :) This meal comes out to about 350 calories.
Cheers Eights & Weights!