Have a great day - eat something healthy.

Monday, April 26, 2010

Tandoori Tofu

The June issue (I know - it’s only April!) of Eating Well magazine featured this tofu recipe in its "Healthy in a Hurry" feature. The first time I tried it I was so pleasantly surprised with the flavor - the only thing I'd do is use less lime juice (the recipe calls for 1T - next time I'm going to use 1/2T). But it was good enough to pass the husband test so it's really tasty!

“A tandoori-inspired spice rub and smokiness from the grill flavor these tofu steaks. While you’re there, grill some vegetables too, to serve alongside.”*

Tandoori Tofu

2 t paprika
1 t salt, divided
½ t ground cumin
½ t ground coriander
¼ t ground turmeric
3 T extra virgin olive oil
1 T minced garlic
1 T lime juice
2 14-oz packages extra-firm or firm water-packed tofu, drained
2/3 C plain soy yogurt
6 T sliced scallions or chopped fresh cilantro for garnish

Preheat grill to medium-high.

Combine paprika, ½ teaspoon salt, cumin, coriander and turmeric in a small bowl.

Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring until sizzling and fragrant, about 1 minute. Remove from heat.

Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining ½ teaspoon of salt. (Reserve the remaining spiced oil.)

Oil the grill rack. Grill the tofu until it has grill marks and is heated through, 2-3 minutes per side.

Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro, if desired).

Makes 6 servings
Active Time: 30 minutes; Total Time: 30 minutes

Per serving: 173 calories; 13g fat (2g sat, 7 g mono); 1 mg cholesterol; 6 g carbohydrate; 0 g added sugars; 12 g protein; 2 g fiber; 419 mg sodium; 224 mg potassium.

NUTRITIONAL BONUS: Calcium (31% daily value).

*From Eating Well Magazine, June 2010

No comments:

Post a Comment