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Marinated Tofu

4.2

(3)

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Baked tofu is crispy on the outside, creamy inside, and loaded with flavor. Removing as much water as possible from the tofu before cooking it, as in this recipe, helps the tofu absorb the flavors of the marinade and cook up crisp rather than mushy. It is delicious eaten as is or in sandwiches, salads, or stir-fries. Serve hot or cold.

Recipe information

  • Yield

    Serves 4

Ingredients

1 pound extra-firm tofu
2 tablespoons low-sodium soy sauce
1 tablespoon orange juice
2 teaspoons sesame oil
1 teaspoon canola oil
Cooking spray

Preparation

  1. Step 1

    1. Slice the tofu into 1/2-inch-thick slabs and lay the slices on top of paper towels. Use more paper towels (you'll probably need three) and firmly pat the tofu in order to remove as much of the water as possible. Cut the tofu into 3/4-inch cubes.

    Step 2

    2. In a medium bowl, combine the soy sauce, orange juice, sesame oil, and canola oil. Add the tofu cubes and toss gently. Cover and let the tofu marinate in the refrigerator for at least 30 minutes, and up to 24 hours.

    Step 3

    3. Preheat the oven to 450°F. Spray a large shallow baking dish with cooking spray. Place the tofu in a single layer in the baking dish. Bake for 25 to 30 minutes, or until golden brown.

Nutrition Per Serving

Calories 145; Fat 10.4 g (Sat 1.4 g
Mono 3.1 g
Poly 5.3 g); Protein 12.3 g; Carb 3.4 g; Fiber .5 g; Chol 0 mg; Sodium 311 mg
#### Nutritional analysis provided by _Small Changes
Big Results_
Reprinted with permission from Small Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor, Revised and Updated by Ellie Krieger with Kelly James-Enger. Copyright © 2005, 2012 by In Balance, LLC. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher Ellie Krieger is the host of Healthy Appetite, the popular Food Network and Cooking Channel program. She is the author of the New York Times bestselling cookbooks The Food You Crave (recipient of James Beard and IACP Awards) and So Easy, as well as Comfort Food Fix. She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.
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