Currently viewing the tag: "Tofu"
Ginger-Sesame Grilled Tofu Steaks

Ginger-Sesame Grilled Tofu Steaks

All you need to complete this meal is a side of steamed snow peas, sugar snap peas, or asparagus. Draining the tofu on paper towels helps it absorb more marinade and ensures maximum flavor when it hits the grill.

Yield: 4 servings

 

Ingredients:

•  1 pound reduced-fat extrafirm water-packed tofu, drained and cut crosswise into 8 slices

•  2/3 cup Ginger-Sesame Vinaigrette

•  1 tablespoon finely chopped fresh cilantro

•  1 tablespoon low-sodium soy sauce

•  8 lime slices

•  Cooking spray

•  2 cups hot cooked short-grain white rice

Preparation:

1.  Place tofu slices on several layers of paper towels; cover with additional paper towels. Let stand 20 minutes, pressing down occasionally. Combine Ginger-Sesame Vinaigrette, cilantro, and soy sauce in a 13 x 9-inch baking dish. Remove 1/4 cup cilantro mixture; set aside. Add tofu to dish in a single layer, turning to coat. Cover and marinate in refrigerator 30 minutes, turning occasionally.

2.  Prepare grill to medium-high heat.

3.  Add lime slices to marinade, turning to coat. Remove tofu and lime slices from marinade, reserving marinade. Place tofu and lime slices on grill rack coated with cooking spray; grill 2 minutes on each side or until browned and thoroughly heated, basting occasionally with reserved marinade. Spoon 1/2 cup rice onto each of 4 plates. Top each serving with 2 tofu slices and 2 lime slices; drizzle each serving with 1 tablespoon reserved cilantro mixture.

 

Dana McCauley, Cooking Light

AUGUST 2005

 

Source: CookingLight

 

 

Grilled Lemon-Basil Tofu Burgers

Grilled Lemon-Basil Tofu Burgers

Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus.

Yield: 6 servings (serving size: 1 burger)

 

Ingredients:

•  1/3 cup finely chopped fresh basil

•  2 tablespoons Dijon mustard

•  2 tablespoons honey

•  2 teaspoons grated lemon rind

•  1/4 cup fresh lemon juice

•  1 tablespoon extravirgin olive oil

•  1/2 teaspoon salt

•  1/4 teaspoon freshly ground black pepper

•  4 garlic cloves, minced and divided

•  1 pound firm or extrafirm tofu, drained

•  Cooking spray

•  1/3 cup finely chopped pitted kalamata olives

•  3 tablespoons reduced-fat sour cream

•  3 tablespoons light mayonnaise

•  6 (1 1/2-ounce) hamburger buns

•  6 (1/4-inch-thick) slices tomato

•  1 cup trimmed watercress

Preparation:

1.  Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6 slices. Pat each square dry with paper towels. Place tofu slices on a jelly-roll pan. Brush both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let tofu stand 1 hour.

2.  Prepare grill.

3.  Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side. Brush tofu with the reserved juice mixture.

4.  Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice, about 2 tablespoons watercress, and top half of bun.

 

Lorrie Hulston Corvin, Cooking Light

AUGUST 2006

 

Source: MyRecipes

 

 

From EatingWell: August/September 2006

Firm tofu is well suited for the grill because it does not fall apart. Seasoned with curry powder, the grilled tofu is not only filling, but also refreshing with its complementary sweet, spicy and tangy tamarind chutney served on the side for dipping. You may have extra chutney left over; serve it with grilled chicken or pork.

8 servings, 2 slices tofu & 2-3 tablespoons chutney each

Active Time: 30 minutes

Total Time: 30 minutes

 

INGREDIENTS:

• 1 cup tamarind concentrate, (see Note)

• 10 small dates, (about 2 1/2 ounces), pitted and coarsely chopped

• 2 tablespoons agave syrup, (see Note)

• 1 teaspoon finely grated fresh ginger

• 1/2 teaspoon ground cumin

• 1/2 teaspoon salt, divided

• Pinch-1/4 teaspoon cayenne pepper, (optional)

• 2 14-ounce containers water-packed firm or extra-firm tofu, drained

• 1 tablespoon grapeseed or canola oil

• 1 teaspoon curry powder

• 1/4 teaspoon freshly ground pepper

 

PREPARATION:

1.  Preheat grill to high.

2.  Blend tamarind concentrate, dates, agave syrup, ginger, cumin, 1/4 teaspoon salt and cayenne (if using) in a blender until smooth.

3.  Cut each block of tofu crosswise into eight 1/2-inch-thick slices. Lightly brush each slice with oil and season on both sides with a light sprinkle of curry powder, the remaining 1/4 teaspoon salt and pepper.

4.  Oil the grill rack (see Tip). Grill the tofu slices until golden and heated through, 2 to 3 minutes on each side. Serve hot with the tamarind chutney for dipping.

 

TIPS & NOTES:

Make Ahead Tip: Cover and refrigerate the chutney (Step 2) for up to 1 week.

Notes: Tamarind is a tropical tree that produces a sour-sweet fruit in a brown pod, with edible pulp. It’s used in Asian and Indian curries, beverages and desserts. Purchase either tamarind concentrate or pulp. We found Thai brands of concentrate and pulp to work best in this recipe; Indian brands were too thick, dense and strong in flavor. To make your own “concentrate” combine 1/4 cup tamarind pulp and 1 cup hot water in a medium bowl. Let stand for 20 minutes. Break up the paste and mix it with the water with a fork. Pass the mixture through a fine sieve set over a bowl, pressing against the sieve to collect as much of the pulp as possible. Discard solids.

Agave syrup or nectar is the naturally sweet juice extracted from the agave plant. It has a lower glycemic index and is lower in calories than table sugar, but is even sweeter. Use it in moderation when substituting for table sugar. Look for it near other sweeteners in health food stores.

Tip: How to oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

 

NUTRITION:

Per serving: 211 calories; 6 g fat ( 1 g sat , 2 g mono ); 0 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 9 g protein; 3 g fiber; 158 mg sodium; 210 mg potassium.

Nutrition Bonus: Calcium (20% daily value).

Carbohydrate Servings: 2

Exchanges: 2 fruit, 1 medium-fat meat

 

Source: EatingWell

 

 

 

From EatingWell: June/July 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Look for Asian greens (tatsoi, mizuna and/or pea shoots) packaged as a salad mix. They’re slightly more bitter than many spring greens and will stand up well to this aromatic, vinegary dressing.

 6 servings:

Active Time: 45 minutes

Total Time: 45 minutes

 

INGREDIENTS:

 

DRESSING:

• 1 small carrot, peeled and coarsely chopped

• 1/2 cup prepared carrot juice

• 2 tablespoons white or yellow miso, (see Note)

• 2 tablespoons rice vinegar

• 2 tablespoons canola oil

• 1 tablespoon coarsely chopped fresh ginger

• 1/2 teaspoon minced garlic

 

TOFU & GREENS:

• 28 ounces water-packed firm tofu, drained and rinsed

• 2 tablespoons honey

• 2 tablespoons canola oil

• 2 tablespoons reduced-sodium soy sauce

• 1 tablespoon black bean-garlic sauce, (see Note)

• 2 teaspoons minced garlic

• 10 ounces mixed Asian greens, or baby spinach

 

PREPARATION:

1.  To prepare dressing: Puree carrot, carrot juice, miso, vinegar, oil, ginger and garlic in a blender or food processor until smooth.

2.  To prepare tofu: Slice each tofu block crosswise into 5 slices; pat dry with paper towels. Combine honey, oil, soy sauce, black bean-garlic sauce and garlic in a small bowl. Spread half the marinade in a large baking dish and top with the tofu slices. Spread the remaining marinade over the tofu, covering completely.

3.  Preheat grill to medium-high. Oil the grill rack (see Tip). Grill the tofu until heated through, 2 to 3 minutes per side. To serve, toss greens with the dressing. Divide among 6 plates and top with the tofu.

 

TIPS & NOTES:

Notes: The color of miso (fermented soybean paste) depends on how long it’s aged. In general, the lighter the color, the milder the flavor. It will keep, in the refrigerator, for more than a year.

Black bean-garlic sauce, a savory, salty sauce used in Chinese cooking, is made from fermented black beans, garlic and rice wine. It can be found in the Asian-food section of large supermarkets or at Asian markets. Use it in stir-fries and marinades for beef, chicken or tofu.

 

Tip: To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

 

NUTRITION:

Per serving: 240 calories; 16 g fat ( 2 g sat , 4 g mono ); 0 mg cholesterol; 12 g carbohydrates; 3 g added sugars; 17 g protein; 4 g fiber; 405 mg sodium; 69 mg potassium.

Nutrition Bonus: Vitamin A (90% daily value), Iron (25% dv), Vitamin C (25% dv), Calcium (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 1/2 vegetable, 2 medium-fat meat, 1 fat (mono)

 

 

Source: EatingWell