Drain tofu, and slice into steaks approximately 1/2-inch thick.
Heat 1 to 2 tablespoon oil in pan at medium heat. Add tofu steaks.

Mix tamari and ketchup, then pour over the tofu when braised. Turn over tofu, and braise for 2 minutes.
Add sliced tomato to pan. Cook until tofu has caramelized and browned.
Serve on whole wheat toast with avocado.

1 block of firm tofu
1/4 cup tamari
1/4 cup ketchup
1 or 2 tomatoes, sliced
avocado(optional)
whole wheat toast
olive oil