Here's a recipe I developed for fried rice.
Start a couple hours ahead. I use either water packed or the shelf-stable kind, so far no real difference. Stand the tofu on its side, so that the largest face of it is sideways, facing towards you. Slice it 3 times, in about 1" thick pieces, as evenly as you can. Then put a kitchen towel folded three times on a cutting board. Take the rest of the towel and fold it back over the tofu. Use another cutting board, or other flat surface on top of the tofu, weighted down with a few of your bigger cans from the pantry. Let it drain like this for at least 20 minutes, but as long as you'd like--up to 3 hours.
Toss together in a bowl:
1 tbsp olive oil
3 tbsp soy sauce
1 tbsp vinegar (can be rice, balsamic, white, cider)
1 tbsp sherry or red wine
2 cloves garlic, crushed (if you don't have a mortar and pestle, use the side of your knife, throwing a little salt on the garlic to help crush, and keep it from sliding around the board, mash it up, and slice the knife over it a few times to help break it up)
fresh ground pepper
1 tsp sesame oil
Whisk until combined
Cube the tofu up into bite-sized pieces, and toss into mixture, coating each side evenly. Drain and place on lightly oiled (olive oil spray) pan. Bake at 375 for 25-40 minutes, tossing every 10 minutes or so. The longer you bake it, the chewier it gets. You can actually serve these as little appetizer bits.
But for a stir fry, fry up some cold cooked rice, and veggies (separately), then toss it all together with the cooked tofu. Throw in the rest of the sauce, and cooked til combined. Add more soy sauce and pepper as needed. This is really yummy--I load up the mushrooms and extra garlic
Another way to get some tofu in your diet is to mix it with regular cheese--if you eat it. I made a lasagna for my folks a few months ago and mixed half and half tofu and mozzarella. Noone knew until I told them--absolutely no change in taste.
Also, the above method way of draining tofu is a great start for a tofu "steak". Just add some marinade or glaze and grill it up! Barbequed style is really yummy on a bun. I really enjoy the texture of it this way--just gives you a little more to bite into. Have fun!