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Marinated Tofu

Marinated Tofu

A hint of sweet and a hint of spice make this recipe a good one if you want to give tofu a try. Use it as a sandwich filling or on a salad.

Servings: 4 to 6

Equipment: bowl with sealable lid

How long does it take?

10 minutes to make, 2 hours (or overnight) to marinate

What's in it?

1 package (8 to 12 ounces) of firm or extra firm tofu
3 Tablespoons tamari or low-sodium soy sauce
1 teaspoon honey
1 teaspoon lemon juice
1 clove garlic, chopped
1 Tablespoon of your favorite chopped herb (Thai basil, chives, parsley)

How to make it:

Step 1: Make tofu cubes.
Carefully open the package of tofu and drain the liquid into the sink. Slice the tofu into 1/2-inch cubes.

Step 2: Marinate the tofu cubes.
Place the tofu cubes in a medium bowl with a sealable lid and add the soy sauce, honey, lemon juice, chopped or minced garlic, and chopped herbs. Seal it all in the bowl and shake it gently. Place the tofu mixture in the refrigerator to marinate for at least 2 hours (or overnight).

Step 3: Eat up!
Stuff marinated tofu cubes in pita bread as a sandwich or toss it with vegetables.

Marinated tofu will keep in the refrigerator for three days.

Nutrition breakdown:

Calories: 151, Protein 16 g, Carbohydrate 7 g, Fat 8 g (1 g saturated fat), Sodium 1570 mg, Calcium 650 mg (54% of RDA), Magnesium 60 mg (21% of the RDA), Iron 10 mg (68% of the RDA)

What's in it for you?

Tofu is not just for vegetarians. It's a low-fat source of high quality protein and a great choice for anyone cutting down on meat.

Fresh herbs, like basil, are easy to grow and add flavor to food.

Chef's tip:

Tofu is pretty bland tasting. That's why it's the butt of so many jokes. For most of us, tofu needs to be seasoned to be enjoyed. Tofu absorbs the flavors of whatever it is cooked with, so it can be great in anything from chocolate pudding to chili.

You will sometimes see fresh tofu in health-food stores and oriental markets. Some people say that fresh tofu tastes better than the packaged stuff in the grocery store. Recent reports suggest that fresh tofu may be more likely to make you sick if it is not handled properly.

Many varieties of tofu are now available at the grocery store in the produce section. You'll find regular and low-fat versions as well as extra firm, firm, soft, and silken tofu. Firm tofu works best when you want to cube or crumble it into a dish. Smooth or silken tofu works well in blended dishes like smoothies or sauces. For more information on tofu, learn how to get your protein when you don't eat meat.

Last Modified Date: 10/10/2000