does anyone have tips for cooking tofu and seitan without using oil and other high calorie sauces?

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does anyone have tips for cooking tofu and seitan without using oil and other high calorie sauces?
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 1 cal sprays x
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frying pan, grill, oven
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I invested in copper cookware
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To keep things from sticking… Since you’re not using oil.
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On my meal plan fats are slim so i cook mostly in veg stock to save macros

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