Joy in Soy: Bake and Sear Tofu

tofu dish

If you’re looking for a healthy way to satisfy your body’s protein needs without the saturated fat that comes with meat-based protein sources, then tofu may be the answer for you! Soy products have gotten a bad wrap in the last few years, mainly due to misunderstandings and confusion – but the truth is (according to strong research), soy may help you live longer. That’s because many studies have demonstrated that soy foods have an association with a reduction of breast cancer risk and heart disease risk. Prepared the right way, soy can be not only delicious but satisfying as well. Try this fabulous tofu recipe tonight. Pair with rice or make a sandwich on crusty bread with arugula as a garnish – yum!

Makes 4 Servings (Serving Size: 4 pieces)

2 tbsp orange juice
1 tsp dry mustard
1/2 tsp paprika
1 tsp fresh ginger, minced
1 pinch cayenne pepper
1 1/2 tsp fresh garlic, minced
1/4 cup light soy sauce
12 oz silken extra firm tofu, light
2 cups radish daikon, small oblique
2 cups carrots, small oblique
2 cups shitake mushrooms, destemmed (cut in half if small, in quarters if large)
1/4 tsp black pepper
4 cups spinach, destemmed
1 tbsp, 2 tsp canola oil

Preheat oven to 350°F. Combine and mix first seven ingredients in a small bowl. Cut tofu long way in half, and then each half cross ways into 8 equal size slices, creating 16 pieces.  Place in bowl and gently toss until all tofu is well covered.  Remove from marinade, place on non-stick baking sheet, bake for 20 minutes, remove and set aside.  Save marinade.

While tofu is baking, add 1 tablespoon oil to sauté pan, heat and stir fry carrots, daikon and shitake mushrooms until just tender, seasoning with half the black pepper while cooking. Once tender, remove, set aside; in same pan add remaining 1 tablespoon of canola oil with fresh garlic and cook garlic until fragrant but not brown – about 1 minute. Add spinach, remaining salt and pepper and toss until spinach is wilted, remove and set aside.  Add and heat reserved 1 teaspoon oil, add tofu and gently sear about 1 minute each sid,  drizzling 1 tablespoon of reserved marinade over top of tofu on each side. Remove and serve with wilted spinach and stir fried vegetables.

Nutritional Information Per Serving:
Calories: 210
Sodium: 610 mg
Sugars: 6 g
Cholesterol: 0 mg
Saturated Fat: 0.5 g
Fiber: 5 g
Protein: 13 g
Carbohydrate: 19 g