This simple and easy Tofu recipe will be a favorite. Tofu is a great health alternative to meat protein. Tofu is soybean curd that is produced by curdling fresh hot soymilk with a coagulant. The flavor of tofu is bland and easily absorbs flavors from other ingredients it is cooked with. It can be found in extra firm, firm, soft and silken varieties. Extra firm and firm tofu are solid and can be cubed or sliced. It can be grilled or marinated and baked, added to stir-fries, soups and stews. Three ounces of firm tofu contains 85-90 calories, 9 grams of protein, 2 grams of carbohydrate, 4 grams of fat, 200 milligrams of calcium and is also high in B vitamins. Enjoy!
Prep: 10 min, Marinate: 20 min, Cook: 10 min.
For 4 servings:
1 lb. tofu, cut into 3/4 inch slices
2 Tbs. soy sauce
2 scallions, trimmed and chopped
2 tsp. vegetable oil
1 Tbs. sherry vinegar
1 Tbs. parsley, chopped
1/2 tsp. ground ginger
1 tsp. sesame oil
1/4 cup purchased chutney (optional)
Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400°F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.
Per serving: calories 131, fat 9.0g, 58% calories from fat, cholesterol 0mg, protein 10.1g, carbohydrates 4.6g, fiber 2.1g, sugar 1.8g, sodium 468mg, diet points 3.4.