Braised Tofu Dish

Way to enjoy tofu, which is a great source of plant protein and calcium

Dr Evelyn Chang, MSc, PhD, APD

4/14/20211 min read

Australian Dietary Guidelines recommend 5 serves of vegetables a day, which equivalent to 2 1/2 cups cooked vegetables or 5 cups of salad.

There are many ways to eat more vegetables but one thing I find helpful is to swap some of your animal protein to plant protein.

The plant protein today is tofu. Tofu is made of soy bean. It is high in protein ( 8g complete protein per 100g) and a good source of calcium. Nonetheless, it has plain flavour by its own.⠀

For myself, I love tofu!! In Chinese cooking, one tasty way to eat tofu is to braise tofu with chicken or seafood . Key things to add to a braised tofu dish:

1) Slices of ginger, spring onion, celery

2) Sauce: Xaoshing wine or any Chinese cooking wine, oyster sauce, soy sauce

You can use either regular tofu or silken tofu. I like to pan-fried regular tofu first.

Remember to simmer the tofu for 5 minutes to absorb the sauce.

⠀

Phone: 0497 785 114 Fax: +617 3532 0289
Email: evelynchang40@gmail.com

Updated on 2026

FIND

CONNECT

Main clinic:

1. Bloomhill Wellness Centre/ Cancer Care

58 Ballinger Rd, Buderim QLD 4556

Other Clinics:

2. Suite 9C, Brightwater Marketplace,

69-79 Attenuata Dr

Mountain Creek QLD 4557

Located in: My Brightwater Physio

3. Suite 315, Building 3, 15 Grammar School Way,

Forest Glen QLD 4556

Located in: Suncoast Health Centre