- 1 Tbsp low sodium soy sauce 15 mL
- 1 Tbsp rice vinegar 15 mL
- 2 tsp canola oil 10 mL
- 3 Tbsp lime juice 45 mL
- 1 Tbsp honey 15 mL
- 1 tsp onion powder 5 mL
- 1 lb (500 g) firm tofu, well drained, patted dry and cut into 12 rectangles
- 1 Tbsp canola oil 15 mL
- 2 small onions, cut into wedges
- 1 large red bell pepper, seeds removed, cut into 1-inch (2.5 cm) squares
- 4 mini bok choy, stems and greens separated
- 1 Tbsp minced fresh ginger 15 mL
- 2 garlic cloves, minced
- 2 cups Shiitake mushrooms 500 mL
- 1. In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate 15 minutes (reserve marinade).
- 2. In wok, heat canola oil over medium-high heat. Cook tofu until golden, about 2 minutes per side. Set tofu aside.
- 3. In same wok, stirring constantly, cook onions until browned, 3-5 minutes. Add bell pepper, bok choy stems, ginger and garlic; cook 3 minutes. Add mushroom; cook 2 minutes. Add bok choy greens, reserved marinade and tofu; cook 2 minutes. Serve immediately.
1 cup (250 mL)
|Total Fat||8 g|
|Saturated Fat||1 g|
Curried Tofu in Pita Bread
Make sure your curry powder is less than six months old to ensure the best flavor! Using neutral-tasting canola oil helps those lively spices stand out. This dish is also great simply served with rice.
Roasted Vegetable Tofu Soup
This soup is packed with good-for-you veggies and protein great for vegetarians and hearty enough to fill up carnivores, too.
Soba Noodles with Mushroom, Spinach & Tofu
Instead of high-sodium packaged ramen for lunch, try soba "buckwheat noodles" with a protein-packed vegetarian sauté. Because mushrooms tend to soak up so much oil, they are "sweated" in a covered pan so that they soften in their own juices. While tofu is the traditional protein in this Japanese dish, you can substitute leftover cubed chicken or turkey for the tofu, and peas for the edamame, if you like.