Not Just Tofu

Healthy Comfort Food

In Recipe on August 9, 2010 at 12:05 am

Fried Tofu

Every now and again, I get a hankering for comfort food.  I was raised by two very good Jamaican cooks.  American style comfort food was not something that they cooked often or well.  Macaroni and cheese usually came from a box, instead of fry chicken we had stew chicken and potato salad was loaded with mayonnaise.  When Alvin came into my life, I had to think twice about American comfort food that he could enjoy.  Alvin loves macaroni and cheese and cooks the box version, but the sodium is too much for his high blood pressure to compete with.  He likes potato salad but he doesn’t really like mayonnaise or eat eggs, so imagine the challenge I ran into.  I will be honest with you, I still can’t fry chicken but I can fry some tofu!  Just because the page is called Not Just Tofu does not mean that we won’t cook tofu. 

My solution to enjoying comfort food is to make it healthier.  I modified 3 dishes: fried chicken, stovetop macaroni and cheese and potato salad.  I now make fried tofu, whole grain stovetop macaroni and cheese and confetti potato salad.  These recipes are great for your next cook out, picnic or potluck. 

Fried Tofu

  • 1 package of Firm Tofu, sliced into 6 steaks (press the tofu for 15-30 minutes)
  • 1 cup of milk or plain soy milk
  • 1 cup flour (seasoning for flour 1 tbsp of: paprika, onion powder, garlic powder 1 tsp: of cumin, chili powder and black pepper and 2 tsp of sea salt)
  • 1 ½ cup of seasoned breadcrumbs
  • ½ cup of canola oil


  1. Heat oil in frying pan
  2. Dredge each tofu steak in seasoned flour
  3. Dip into the milk
  4. Dredge in seasoned breadcrumbs
  5. Fry for 3-4 minutes on each side
  6. Drain on paper towel


Stovetop Macaroni Cheese 2 Cups of whole grain or whole wheat elbows cooked

Stovetop Macaroni and Cheese

Cheese Sauce:

  • 1 tbsp of butter
  • 1 tbsp of unbleached flour
  • 1 cup of milk
  • 1/2 cup of Cheddar cheese
  • 3 tbsp on grated Parmesan Cheese



  1. Melt the butter
  2. Add the flour and cook for 1 minute
  3. Add milk ¼ at a time and whisk till smooth
  4. Whisk in Cheddar cheese
  5. Stir in Parmesan Cheese and cook for 1 minute
  6. Combine cooked pasta into the cheese sauce, cook for 2 minutes

*Add grated Cheddar to finish

Confetti Potato Salad 

  • 2 cups of chopped Idaho potatoes, cooked (reserve 1 tbsp of potato water)
  • ¼ chopped green peppers
  • ¼ chopped red sweet peppers
  • 1/4 chopped shredded carrots
  • 1 tsp of chopped red onions
  • ½  tsp of garlic powder
  • 1 tsp of onion powder
  • 2 tbsp of sweet relish
  • 1 tsp of Dijon mustard
  • 2 tbsp of Light Mayonnaise with olive oil or Soy Mayonnaise


Combine all the ingredients and chill for at least an hour.  Sprinkle with Paprika

  1. I love this food! I love most of your food and you know thats means a lot for your 16 year old picky sister to say!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: