Grilled Tofu with a Mediterranean Chopped Salad

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Grilled Tofu with a Mediterranean Chopped Salad

1/4 cup lemon juice

1 tablespoon extra-virgin olive oil

3 cloves garlic, minced

2 teaspoons dried oregano

1/2 teaspoon salt, or to taste

Freshly ground pepper to taste

14 ounces extra-firm tofu, preferably water-packed

Mediterranean Chopped Salad (recipe follows)

 

 

 

 

 

1. Preheat grill.

2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small

bowl. Reserve 2 tablespoons of this mixture for basting.

3. Drain and rinse tofu; pat dry. Cut the block crosswise into eight

1/2-inch-thick slices and place in a shallow glass dish. Add remaining

marinade and turn to coat. Cover and refrigerate for at least 30

minutes or for up to 8 hours.

4. Meanwhile, make Mediterranean Chopped Salad.

5. Lightly oil the grill rack (hold a piece of oil-soaked paper towel

with tongs and rub it over the grate). Drain the tofu, discarding

marinade. Grill the tofu over medium-high heat, basting occasionally

with reserved lemon juice mixture, until lightly browned, 3 to 4

minutes per side (see Tip). Serve immediately, topped with the salad.

 

 

Yield: 4 servings

Active Time: 30 minutes

Total Time: 45 minutes

Ease of preparation: Easy

 

 

 

Per serving: 209 calories; 16 g fat (2 g sat, 11 g mono); 0 mg

cholesterol; 10 g carbohydrate; 9 g protein; 2 g fiber; 682 mg sodium.

Nutrition bonus: Vitamin C (50% daily value), Iron (15% dv).

1/2 Carbohydrate Serving

 

Source: EatingWell

Formatted by Chupa Babi in MC: 10.24.05

 

To make attractive grill marks on the tofu, rotate it 90° halfway

through grilling for a cross-hatch pattern.

 

Mild-flavored tofu benefits from this intensely flavored lemon juice-

and-garlic-based marinade. If you have the time, marinate the tofu

early in the day (up to 8 hours before serving) so it can absorb all

the flavors.

 

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Mediterranean Chopped Salad

2 medium tomatoes, seeded and diced

1 cup diced seedless cucumber (1/4 medium)

1/4 cup chopped scallions

1/4 cup coarsely chopped fresh parsley

1/4 cup Kalamata olives, pitted and coarsely chopped

2 tablespoons extra-virgin olive oil

1 tablespoon white-wine vinegar

1/4 teaspoon salt, or to taste

Freshly ground pepper to taste

 

 

 

 

 

Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar,

salt and pepper in a medium bowl; toss gently to mix. Serve within 1

hour.

 

Yield: 4 servings, 3/4 cup each

Active Time: 20 minutes

Total Time: 20 minutes

Ease of preparation: Easy

 

Source: EatingWell

Formatted by Chupa Babi in MC: 10.24.05

 

Per serving: 113 calories; 10 g fat (1 g sat, 8 g mono); 0 mg

cholesterol; 5 g carbohydrate; 1 g protein; 1 g fiber; 328 mg sodium.

Nutrition bonus: Vitamin C (40% daily value), Vitamin A (15% dv).

0 Carbohydrate Servings

 

 

 

A summer staple, this flavorful salad is also good with grilled fish

or chicken. Like all fresh tomato salads, it provides some fiber and a

healthy dose of vitamin C.

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