Asian-Style Grilled Tofu with Greens

  • Serves: 6
  • Prep Time: 45 minutes


Description

Look for Asian greens (tatsoi, mizuna and/or pea shoots) packaged as a salad mix. They're slightly more bitter than many spring greens and will stand up well to this aromatic, vinegary dressing.

Ingredients

Dressing
1 small carrot, peeled and coarsely chopped
1/2 cup prepared carrot juice
2 tablespoons white or yellow miso (see Cook Tips)
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 Cook Tips)
2 teaspoons minced garlic
10 ounces mixed Asian greens or baby spinach

Cooking Instructions

To prepare dressing: Puree carrot, carrot juice, miso, vinegar, oil, ginger and garlic in a blender or food processor until smooth.

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.

Preheat grill to medium-high. Oil the grill rack (see Cook Tips). 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.

Cook's Tip

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.)


Nutritional Analysis
Per serving
Calories Per Serving
242
Total Fat
16 g
Saturated Fat
2 g
Monounsaturated Fat
4 g
Sodium
383 mg
Carbohydrates
12 g
Fiber
4 g
Sugar
3 g
Protein
17 g
Potassium
70 mg

Dietary Exchanges


1 1/2 vegetable, 2 medium-fat meat, 1 fat (mono)



© 2012 Eating Well Inc. All rights reserved. Reprinted with permission.