Remember ... tofu is about 50% fat. Try to get a reduced fat tofu. As a rule, most of the time, where you find protein, you'll find some fat.
This is from Tofu Cookery by Louise Hagler; serves 4-6
1 Tbsp. oil
1/2 c. onion, chopped
1 lb. tofu, crumbled (firm works best)
1 Tbsp. soy sauce (or liquid aminos)
1 Tbsp. nutritional yeast (optional)
1 tsp. basil or cilantro
1/4 tsp. garlic powder
1/4 tsp. black pepper
Saute onions in the oil until tender, then add the remaining ingredients. cook until tofu starts to brown or until hot. serve with toast or other grain.
I like to have it in a pita with a chopped tomato.