WIC Healthy Families Food, Fun and Facts!

Main Courses: Tofu

MN WIC Program

  • Kids can help!

Tortilla Roll-Ups

  • 1 package (12-16 oz.) regular tofu OR firm tofu, drained
  • 1 package taco seasoning mix

Blend or mix tofu and taco seasoning until smooth.

  • 1 cup frozen corn OR 1 small can (8 oz.) whole kernel corn
  • 1 can (15-16 oz.) black beans, rinsed and drained OR 1 1/2 cups black beans, cooked
  • 1 cup cheese, shredded
  • 6 tortillas
  • Spread 1/3 cup tofu mixture, 2 Tbsp corn, 1/4 cup black beans and 2 Tbsp shredded cheese on each tortilla to within 1/2 inch of edge.
  • Tightly roll tortillas and wrap each in a paper towel.

Microwave wrapped tortillas on high for 1-2 minutes each.

Servings: 6

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Tofu Casserole

Printable Version: Tofu Casserole Recipe (PDF: 1.38MB/1 page)

  • 1/4 cup onion, chopped
  • 2 Tbsp vegetable oil

Heat oven to 350°F.

Cook onion in oil in medium pan until soft

  • 1 can (28 oz.) tomatoes, drained
  • 1 package (1 1/4 oz.) taco seasoning mix
  • 1/2 tsp salt
  • 1 can (4 oz.) chopped green chiles
  • No-stick cooking spray
  • 1 package (7 1/2 oz.) baked tortilla chips
  • 2 cups Monterey Jack cheese, shredded
  • 1 package (12-16 oz.) firm tofu OR extra firm tofu, crumbled

Add tomatoes, taco seasoning mix, salt and green chiles. Cover, reduce heat and cook just below boiling for 10-15 minutes.

Coat a 2-quart baking dish lightly with no-stick cooking spray.

Layer 1/2 of each and repeat:

  • Child Bullet Tortilla chips
  • Sauce
  • Child Bullet Monterey Jack cheese
  • Child Bullet Tofu

  • 3/4 cup cheddar cheese, shredded

Bake for 25 minutes. Sprinkle with cheddar cheese and bake an additional 10 minutes. Let stand for 10 minutes before cutting into squares.

Servings: 6-8

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Broccoli Tofu Casserole

Printable Version: Broccoli Tofu Casserole Recipe (PDF: 1.07MB/1 page)

  • 1 bag (16 oz.) frozen broccoli
  • 1 large onion, chopped
  • 2 tsp vegetable oil

Heat oven to 350°F.

Cook broccoli and onion in oil over medium heat until onion is soft and broccoli is no longer frozen.

  • 1 cup cooked rice
  • 1 can (10-12 oz.) condensed cream of mushroom soup
  • 2 cups cheddar cheese, shredded
  • 1 package (12-16 oz.) regular tofu, drained and cubed
  • Salt to taste OR 1 1/2 tsp garlic powder
  • No-stick cooking spray

Add cooked rice, soup, cheese, tofu and seasoning and mix until well blended.

Spoon into a baking dish that has been lightly coated with no-stick cooking spray.

  • 2 slices bread
  • 2 Tbsp butter or margarine, melted
  • Tear bread into small crumbs.

Toss bread crumbs with butter and sprinkle over casserole.

Bake for 30 minutes.

Servings: 6

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