Tofu is an excellent source of protein, iron and calcium — a great ingredient with many health benefits. You can do almost anything with tofu, depending on the type you are using. Firm tofu is good for frying, sauteing or grilling.

Soft tofu is for serving with a sauce and garnish, while silken tofu is perfect in soups, on top of salads and in desserts.

In some dishes it’s important to drain the water out of the tofu, which allows the tofu to soak up marinades and hold its texture and shape in salads, stir-fries or when grilling.

TOFU POKE

By Hawaiian Electric Co.

• 1 (20-ounce) block firm tofu, cut into 1-inch cubes; drained (see tip below)
• 2 teaspoons toasted sesame seeds
• 1/4 cup coarsely chopped limu (seaweed)
• 2 tablespoons chopped green onions
• 1 teaspoon grated ginger
• 1/2 large red chili pepper, seeded and chopped
• 1/4 cup shoyu
• 1 teaspoon sesame oil

Place tofu in a medium bowl. Sprinkle with sesame seeds, limu, green onions, ginger and chili pepper; toss gently.

In a small bowl, mix shoyu and sesame oil; pour over tofu.

Toss lightly; chill 30 minutes. Serves 8.

>> Tip: To drain excess water from tofu, place folded paper towels on cutting board, then place the block of tofu on top and let sit 30 minutes to four hours.

Approximate nutritional information, per serving: 120 calories, 7 g total fat, 1 g saturated fat, no cholesterol, 550 mg sodium, 4 g carbohydrate, 2 g fiber, no sugar, 12 g protein.

BITTER MELON AND TOFU (GOYA CHANPURU)

By Hawaiian Electric Co.

• 2 medium bitter melon
• 2 tablespoons vegetable oil
• 1/2 block (10 ounces) firm tofu, cut into 1/2-inch cubes
• 1/4 teaspoon salt
• 2 slices bacon, chopped and cooked
• 1 egg

Halve bitter melon lengthwise; remove seeds. Cut in thin diagonal slices.

In a medium skillet over medium-high, heat oil and fry tofu cubes with salt for 5 minutes.

Add bacon and bitter melon; stir-fry 2 more minutes.

Stir in egg and serve immediately. Serves 4.

>> Variation: If you’re not a big fan of bitter melon, substitute string beans or long beans.

Approximate nutritional information, per serving: 210 calories, 18 g total fat, 3.5 g saturated fat, 60 mg cholesterol, 300 mg sodium, 3 g carbohydrate, 3 g fiber, no sugar, 11 g protein.

TOFU WITH GROUND PORK

By Hawaiian Electric Co.

• 1 (20-ounce) block firm tofu
• Water, for boiling
• 1 tablespoon vegetable oil
• 1 Thai chili pepper, seeded and chopped (available in Asian grocery stores)
• 1 small onion, chopped
• 1/2 pound ground pork
• 3 tablespoons soy sauce
• 2 tablespoons mirin
• 1 tablespoon sugar
• 1 tablespoon juice from grated fresh ginger
• 1 tablespoon dashi no moto (Japanese instant stock)
• 2 teaspoons potato starch or cornstarch dissolved in 1/4 cup water

Wrap tofu in several layers of paper towel for 3 to 4 hours or overnight.

Cut tofu into 1/2-inch cubes. Place in small saucepan with water to cover; boil 1 minute, then drain and set aside.

In a medium skillet, heat oil; add chili pepper and onions; saute until translucent. Add ground pork and cook until lightly brown.

Add soy sauce, mirin, sugar, ginger juice, dashi and tofu; cover and simmer about 3 minutes.

In a small bowl, gently stir potato starch and water slurry into tofu mixture.

Cook until sauce thickens. Serves 4.

Approximate nutritional information, per serving: 400 calories, 25 g total fat, 6 g saturated fat, 40 mg cholesterol, 600 mg sodium, 15 g carbohydrate, 2 g fiber, 7 g sugar, 27 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.