Tofu

The tofu in this chowder provides a richness surprisingly similar to that of cream but with much less fat.

Use alphabets or little stars, orzo, or tiny circles. Or use a combination of them all. The child in your life will love this, and so will the child in you.

Use this versatile sauce as a dip for crudités, a dressing for cold fish or chicken, and as a substitute for mayonnaise. Tofu makes it virtually fat-free.

Tofu has a custard-like texture and is available in soft, firm and extra-firm varieties; firm is preferable here. Serve these hearty burritos topped with purchased salsa and some plain nonfat yogurt.

This recipe is a wonderful way to prepare tofu as a main course; all it needs is a side of rice.

Pressing excess moisture out of your tofu will increase its firmness and its ability to absorb the flavors of the marinade.

Ever wonder how soybeans turn into smooth, creamy tofu? First, the beans are pressed to extract soy milk, which is then curdled. The curds are drained, pressed, and cut into blocks of tofu.

There are many packaged side dishes on the market, but we particularly like curried couscous. Here, it becomes a main course. Serve with: Warm flatbread and spinach salad with citrus vinaigrette.

This looks and tastes like egg salad, even though it's made with tofu. Active time: 15 min Start to finish: 20 min

Tofu is the base of the dressing in this recipe. A sprinkling of toasted sesame seeds adds to the flavor of this nice dish.

Pretty and delicious, this pasta has plenty of vegetables, lots of snap and crunch, and a terrific Asian-style peanut sauce.

A lime and soy dipping sauce accompanies this appetizer from A Pacific Cafe in Kapaa, on the Hawaiian Island of Kauai.

Healthy eating was always a priority in my mother's kitchen, and this colorful, delicious dish continues to be a staple at our Thanksgiving and Christmas tables. Using dried bread crumbs will create a crispy topping, while fresh bread crumbs produce a more tender result. Active time: 1 hr Start to finish: 1 1/2 hr

Dried udon noodles are found in the Asian foods section of most supermarkets; if unavailable, use linguine instead.

The tofu in this chowder provides a richness surprisingly similar to that of cream but without the fat and cholesterol. Your guests will never know the difference; our tasters didn't. Can be prepared in 45 minutes or less.

Instead of white cubes of tofu bobbing in this African-style soup, where they look decidedly odd, I purée the tofu with a portion of the finished soup until everything is smooth. The tofu is there, but it doesn't intrude. And this is a method you can use with virtually any puréed soup. If you wish, you can purée the entire soup or leave it textured, with bits of sweet potatoes and peppers.

This recipe can be prepared in 45 minutes or less.