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Vegetarian Treat

Author: Oksana Aron, MD Source: Weight Loss NYC Jul 17, 2020

Tasty Tofu Marinade

Tofu is vegetarian soy protein.

Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time

Ingredients

16 ounces block firm, extra firm, tofu, fresh or frozen/thawed

Asian Marinade

2 T reduced sodium soy sauce

2 T rice vinegar (or balsamic or cider)

1 T honey or brown sugar

1 T vegetable or sesame oil

Lime Marinade

1/3 C Reduced sodium soy sauce

1/3 C lime juice

1 T vegetable or sesame oil

Instructions

  • Prep
    1. Press water out of the tofu (see below)
    2. Cut tofu into desired shape: Triangles, cubes, slices or sticks.
    3. Mix marinade of your choice into a bowl, and add the tofu shapes.
    4. Marinate tofu for at least 30 minutes.
    5. Prepare a baking sheet with foil for baking.
  • Cook
    1. Preheat oven to 350 degrees.
    2. Drain the marinated tofu and place onto the baking sheet.
    3. Bake until tofu is firm and lightly browned, about 30 minutes.
    4. Turn pieces once during baking.
    5. Enjoy!

This low fat, vegetarian dish yields about 2-3 cups. Refrigerate any leftovers within 2 hours.

Nutrition facts: 100 calories per 3 oz, 6 g fat (0 saturated/trans)

How to Press Tofu

Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well — use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.

Steps

To press fresh medium to super-firm tofu, apply gentle, steady pressure.

  1. Place tofu between layers of folded paper towels or clean dish towels on a plate.
  2. Cover with another flat plate to help distribute the weight.
  3. Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
  4. Let the tofu sit for 30 minutes or longer. Replace towels if needed.
  5. Cut the tofu into desired pieces and use or freeze.

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