If you have been leary on trying tofu, please try this Tofu Katsu! Light, crunchy on the outside, tender on the inside. The sesame slaw is the perfect accompaniment to this tofu, and the drizzle of Ying’s sauce mixed with chili crisp is just the icing on the cake.
Is tofu good for you?
Tofu is a nutritious and versatile plant-based protein that can be a great addition to a balanced diet. Made from soybeans, it is rich in high-quality protein, essential amino acids, and important nutrients like calcium, iron, and magnesium. Tofu is low in calories and saturated fat, making it a heart-healthy alternative to animal proteins. Additionally, soy-based foods like tofu contain isoflavones, which have been studied for potential benefits in hormone regulation, bone health, and reducing the risk of certain diseases.
While some people worry about soy affecting hormone levels, research suggests that moderate consumption of tofu is safe and even beneficial for most individuals. Whether you’re following a plant-based diet or just looking for a nutritious protein source, tofu can be a great choice when prepared in a way that suits your taste and dietary needs.
My favorite Mariano’s Brands!
Pheonix Bean Tofu
Phoenix Bean Tofu is a Chicago-based company known for producing high-quality, fresh, and minimally processed tofu. Founded in 1981, the company has built a reputation for using non-GMO soybeans sourced from the Midwest to create artisanal tofu products with a rich texture and flavor. Their tofu is made in small batches using traditional methods, ensuring freshness and a high protein content. Phoenix Bean offers a variety of tofu options, including firm, silken, and flavored varieties, catering to both home cooks and professional chefs.
With a commitment to sustainability and supporting local farmers, Phoenix Bean has become a staple in Chicago’s plant-based and Asian culinary scenes. Whether used in stir-fries, soups, or grilled dishes, their tofu is celebrated for its superior taste and quality.
There are two types of tofu at Mariano’s – ones that are dry packed – you’ll find those in the produce section, and wet packed – which you will find in the refrigerated section by the vegan grocery items.
Kooshy Croutons
Kooshy Croutons is a Chicago-based company founded by two brothers who share a lifelong passion for artisan bread. Dissatisfied with the quality of store-bought croutons, they launched Kooshy in 2020 to offer premium, all-natural croutons and panko breadcrumbs. Their products are made from non-GMO sourdough bread and organic flour, with several vegan-friendly and dairy-free options available.
The name “Kooshy” is inspired by the term “couche” (pronounced “koosh”), a special cloth used in bread-making to shape and proof dough to perfection. Kooshy Croutons are now available nationwide at retailers like Mariano’s and Sprouts Farmers Market. At my Mariano’s, these are found in the “Local Section.” If you can’t find it, just ask someone and they will show you where it is.
Ying’s Kitchen
Ying’s Kitchen is a Chicagoland-based company founded by Ying Stoller, a delightful individual with whom you’ve had the pleasure of sharing lunch. As an Asian cooking instructor and cookbook author, Ying has been teaching Asian cooking for over a decade. Her culinary talent led her to develop a line of authentic, easy-to-use Asian cooking products, including sauces, batter mixes, and dry rubs, designed to help home cooks prepare healthy and delicious Asian meals with ease. Ying’s Kitchen products are available in over 30 states, including Illinois, Wisconsin, Alabama, and New Mexico.
Beyond her product line, Ying offers recipes and cooking tips through her website and social media platforms, empowering individuals to confidently explore Asian cuisine in their own kitchens. Most of her sauces are 15-25 calories (1 Weight Watchers point each) and packed with flavor.
Ingredients
- 14 ounces extra firm tofu, patted dry
- 3/4 panko bread crumbs
- 1/2 cup unsweetened almond milk (or milk of choice)
- 2 tablespoons nonfat Greek yogurt
- 1/3 cup flour
- 2 teaspoons garlic powder, divided
- 1 teaspoons onion powder, divided
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- avocado oil spray
Instructions
Prepare the Tofu: Pat the tofu dry with paper towels. Cut into even slices, about ½-inch thick.
Season the Ingredients:
In a shallow bowl, mix the panko bread crumbs with 1 teaspoon garlic powder and 1 teaspoon onion powder.
In a second bowl, whisk the flour with the remaining 1 teaspoon garlic powder, 1 teaspoon onion powder, salt, and pepper.
In a third bowl, whisk together the almond milk and Greek yogurt until smooth.
Dredge the Tofu:
First, coat each tofu slice in the seasoned flour mixture, shaking off any excess.
Dip it into the milk and yogurt mixture, ensuring it’s fully coated.
Finally, press the tofu into the panko mixture, coating all sides evenly.
Cook the Tofu:
Heat a large nonstick skillet over medium heat and spray generously with avocado oil.
Add the tofu slices and cook for 10 minutes per side, or until golden brown and crispy.
Spray the tops with avocado oil before flipping for even crispiness.
Ingredients
- 1 cup shredded cabbage
- 1/2 cup shredded carrots
- 1 tablespoon mayonnaise
- 1 teaspoon rice vinegar
- 1 teaspoon sesame oil
- 1 tablespoon toasted sesame seeds
Instructions
- Mix the mayo, vinegar, sesame oil and sesame seeds together.
- Add the cabbage and carrots to a large bowl. Toss in dressing and stir to coat.
If you are new here,welcome to My Bizzy Kitchen! I started this blog 16 years ago as a way to document my recipes and daily life, never imagining it would one day become my full-time career. After losing my husband nearly 10 years ago, I navigated the hardest chapter of my life while still finding joy in cooking and sharing my journey. In December 2020, I took a leap of faith and left my 30-year career as a legal secretary to pursue My Bizzy Kitchen full-time—a decision that changed my life.
Two years later, in October 2022, I was able to hire my daughter, Hannah, full-time, which brings me so much joy. Now, My Bizzy Kitchen is more than just recipes—it’s about embracing life, finding balance, and making healthy living sustainable and fun. Follow along for delicious recipes, realistic weight loss tips, and my daily adventures on Instagram, YouTube, TikTok, and Facebook (@mybizzykitchen). Let’s get bizzy in the kitchen together!
Want more tofu recipes?
Tofu Cabbage Stir Fry
