Asian-Style Grilled Tofu with Greens

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Asian-Style Grilled Tofu with Greens

Dressing:

1 small carrot, peeled and coarsely chopped

1/2 cup prepared carrot juice

2 tablespoons white or yellow miso (see Note)

2 tablespoons rice vinegar

2 tablespoons canola oil

1 tablespoon coarsely chopped fresh ginger

1/2 teaspoon minced garlic

Tofu & Greens:

28 ounces water-packed firm tofu, drained and rinsed

2 tablespoons honey

2 tablespoons canola oil

2 tablespoons reduced-sodium soy sauce

1 tablespoon black bean-garlic sauce (see Note)

2 teaspoons minced garlic

10 ounces mixed Asian greens or baby spinach

 

 

 

 

1. To prepare dressing: Puree carrot, carrot juice,

miso, vinegar, oil, ginger and garlic in a blender or

food processor until smooth.

2. To prepare tofu: Slice each tofu block crosswise

into 5 slices; pat dry with paper towels. Combine

honey, oil, soy sauce, black bean-garlic sauce and

garlic in a small bowl. Spread half the marinade in a

large baking dish and top with the tofu slices. Spread

the remaining marinade over the tofu, covering

completely.

3. Preheat grill to medium-high. Oil the grill rack

(see Tip). Grill the tofu until heated through, 2 to 3

minutes per side. To serve, toss greens with the

dressing. Divide among 6 plates and top with the tofu.

Makes 6 servings

 

Per serving: 240 calories; 16 g fat (2 g sat, 4 g

mono); 0 mg cholesterol; 12 g carbohydrate; 17 g

protein; 4 g fiber; 405 mg sodium.

 

Nutrition bonus: Vitamin A (90% daily value), Iron

(25% dv), Vitamin C (25% dv), Calcium (20% dv).

 

1 Carbohydrate Serving

 

Exchanges: 1 1/2 vegetable, 2 medium-fat meat, 1 fat

(mono)

 

Source: EatingWell, June/July 2005

Formatted by Chupa Babi in MC: 07.31.07

 

Ingredient notes:

The color of miso (fermented soybean paste) depends on

how long it's aged. In general, the lighter the color,

the milder the flavor. It will keep, in the

refrigerator, for more than a year.

Black bean-garlic sauce, a savory, salty sauce used in

Chinese cooking, is made from fermented black beans,

garlic and rice wine. It can be found in the

Asian-food section of large supermarkets or at Asian

markets. Use it in stir-fries and marinades for beef,

chicken or tofu.

To oil a grill rack: Oil a folded paper towel, hold it

with tongs and rub it over the rack. (Do not use

cooking spray on a hot grill.)

 

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