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Tofu Steaks

2 Reviews
100% would make this recipe again

Tofu "steaks" marinated in a soy-ginger sauce, then pan-fried and served with a fennel-spinach salad.

Brining : 20 min Preparation : 10 min Cooking : 5 min
240 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Diabetes-friendly
  • Heart-healthy
  • Bone-healthy

Ingredients

220 g firm regular tofu 1 cup
1 1/2 tbsp wheat-free soy sauce 23 mL
1 1/2 tbsp rice vinegar 23 mL
1 tsp sesame seed oil 5 mL
1 tbsp gingerroot, grated 14 g
1 clove garlic, pressed
1/2 fennels, thinly sliced 180 g
3 1/2 cups baby spinach, washed and drained 60 g
15 mL Classic Vinaigrette 1 tbsp
1 green onions/scallions, finely chopped
salt [optional]
ground pepper to taste [optional]

Before you start

A mandolin will make slicing the fennel easier.

Method

  1. Wrap the tofu in a towel, place it on a chopping board, then put a heavy plate on top. Let stand 20 min to remove any excess water. Cut the tofu into 1 cm thick slices, then arrange the slices in a single layer in a large shallow dish or bowl.
  2. Combine the soy sauce, rice vinegar, and sesame oil in a small bowl. Grate the ginger, press the garlic, then add them to the bowl. Mix well, then pour the marinade over the tofu. Let stand at room temperature for about 20 min.
  3. While the tofu is marinating, prepare the salad : trim and discard the stalk and feathery leaves of the fennel. Also discard any tough outer layers of the bulb. Thinly slice the bulb crosswise using a mandolin then put the slices in a bowl. Wash the spinach, drain, then add it to the fennel. Pour the Classic Vinaigrette over the salad, season with salt and pepper then toss well. Distribute the salad onto the individual serving plates.
  4. Take the tofu slices out of the marinade, drain, then fry 3 min per side in a grooved heavy-bottom pan. Arrange the steaks on the plates. Finely chop the scallions and sprinkle them on top of the steaks. Serve.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

240

Fat

15 g

23 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

190 mg

8 %

Carbohydrate

11 g

4 %

Fibre

3 g

11 %

Sugars

1 g

Protein

17 g

Vitamin A

44 %

Vitamin C

27 %

Calcium

21 %

Iron

23 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Fibre, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Good source of  :
Calcium, Copper, Iron, Niacin, Phosphorus, Selenium
Excellent source of  :
Folacin, Magnesium, Manganese, Potassium, Vitamin A, Vitamin K
Diet-related health claims  :
Bone-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1
Meat and Alternatives 2
Fats 3

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Members' Reviews

2 Reviews (2 with rating only ) 100% would make this recipe again