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Asian-Style Grilled Tofu with Greens

Provided by EatingWell.com

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.

 

Asian-Style Grilled Tofu with Greens

 

 

 

 


RECIPE OVERVIEW

Serves
6
Prep Time
45 min.
Total Time
45 min.
Nutrition Profile: Diabetes Appropriate   Gluten Free Diet   Healthy Weight   Heart Healthy   High Calcium   Low Calorie   Low Carb   Low Cholesterol   Low Sat Fat   Low Sodium  

 

INGREDIENTS

1 small carrot, peeled and coarsely chopped

1/2 cup prepared carrot juice

2 tablespoon white or yellow miso, (see Note)

2 tablespoon rice vinegar

2 tablespoon canola oil

1 tablespoon coarsely chopped fresh ginger

1/2 teaspoon minced garlic

28 ounces water-packed firm tofu, drained and rinsed

2 tablespoon honey

2 tablespoon reduced-sodium soy sauce

1 tablespoon black bean-garlic sauce, (see Note)

10 ounces mixed Asian greens, or baby spinach

 

COOKING DIRECTIONS

Step 1
To prepare dressing: Puree carrot, carrot juice, miso, vinegar, oil, ginger and garlic in a blender or food processor until smooth.

Step 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.

Step 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.

 

RECIPE TIPS

 

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.

 

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.

 

Tip: 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.)

 

NUTRITION INFO

Per serving
Calories: 240
Carbohydrates: 12g
Fat: 16g
Protein: 17g
Dietary Fiber: 4g
Saturated Fat: 2g
Monounsaturated Fat: 4g
Cholesterol: 0mg
Potassium: 69mg
Sodium: 405mg
Exchanges: 1 1/2 vegetable, 2 medium-fat meat, 1 fat (mono
Carbohydrate Servings: 1

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Shopping List
  • 1. 1 small carrot, peeled and coarsely chopped
  • 2. 1/2 cup prepared carrot juice
  • 3. 2 tablespoon white or yellow miso, (see Note)
  • 4. 2 tablespoon rice vinegar
  • 5. 2 tablespoon canola oil
  • 6. 1 tablespoon coarsely chopped fresh ginger
  • 7. 1/2 teaspoon minced garlic
  • 8. 28 ounces water-packed firm tofu, drained and rinsed
  • 9. 2 tablespoon honey
  • 10. 2 tablespoon reduced-sodium soy sauce
  • 11. 1 tablespoon black bean-garlic sauce, (see Note)
  • 12. 10 ounces mixed Asian greens, or baby spinach
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