Tofu Steaks

Tofu Steaks

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

2 servings
Marinade 20 min
Preparation 10 min

Cooking 5 min

240 calories per serving 


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
1 tbsp Classic Vinaigrette (Recipe)   15 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 green onions/scallions, finely chopped   15 g

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

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

240

Fat

15 g

23 %

Saturated 2 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

45 %

Vitamin C

25 %

Calcium

20 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Soy | First courses/Appetizers | Main courses/Entrées | Bone-healthy | Diabetes-friendly | Halal | Heart-healthy | High Calcium | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Vegan | Vegetarian | Marinate

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