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Grilled Marinated Tofu

Healthy and tasty!

Grilled Marinated Tofu is a delicious alternative with a satisfying, "meaty" texture. Tofu is easy to prepare on the grill, and it is best to use only very firm tofu. This means Chinese style tofu packed in tubs of water and labeled extra firm or super firm. To ensure optimal flavor and texture, rinse the tofu and pat dry with a clean kitchen towel, pressing out the excess moisture before slicing and placing in the marinade.

Healthy and tasty!

Marinade Ingredients

  • 1 1/2 cups vegetable broth 
  • 1/4 cup Tamari 
  • 1 teaspoon vegetarian Worcestershire sauce 
  • 1 teaspoon granulated garlic 
  • 3 tablespoons miso 
  • 1/3 cup dry vermouth 
  • 1 teaspoons dried thyme
  • 2 (16 oz. pkg.) very firm tofu

Directions

  1. Combine the marinade ingredients n a medium bowl, and set aside.
  2. Wrap the tofu in a clean kitchen towel. Place a heavy weight on top (such as a cutting board weighted with a heavy juice can). Set aside for at least 30 minutes to allow the excess water to drain from the tofu.
  3. Making one cut crosswise through the width of the block and then two cuts horizontally and then vertically, cut each one pound block of tofu into 18 cubes.
  4. Place the tofu cubes into a non-reactive 9" x 13" pan and pour the marinade over all. Cover and place the tofu in the refrigerator for up to 24 hours.
  5. Prepare a medium-hot fire in the grill and spray the grill (or rack) with olive oil cooking spray. Grill the tofu until browned and a slight crust forms, about 5 to 7 minutes per side. Serve hot

Recommended vegetables for the grill: quartered ears of corn, Japanese eggplants cut into 1/2 " rounds, trimmed asparagus spears, 3/4" thick onion wedges, 3/4 " thick bell pepper strips, and large carrots sliced on the diagonal.

Makes 6 Servings

Grilled Marinated Tofu

Nutrition Analysis: per serving: 4 ounces Calories 115 Protein 6g., Carb 2g, Fiber 1g, Fat 7g, Chol 0.0mg, Calcium 100mg, Sodium 64mg. Calories from Protein 22%, Calories from Carb 5%, Calories from Fat 59% (which seems high only because the calories are so low).

Traditional Grilled Marinated Beef

Nutrition Analysis: per serving: 4 ounces Calories 423, Protein 18g, Carb 1g, Fiber 0g, Fat 38g, Chol 85, Calcium 3mg, Sodium 575mg. Calories from Protein 18%, Calories from Carb 1%, Calories from Fat 81%.

Notes on Ingredients:

Firm Chinese style tofu -- Firm, extra firm, and super firm are all excellent choices here and the degree of density is a all a matter of taste. Available from White Wave, Nasoya, and Soy Deli among other brands at health food stores and supermarkets.

Vegetarian Worcestershire Sauce -- A condiment with all of the zest and flavor without anchovies or any artificial ingredients. Available at health food stores from The Wizard or Robbies.

Tamari -- A wheat-free, natural soy sauce, richer and slightly stronger than traditional soy sauce. Tamari is available in health food stores, Asian markets, and some supermarkets.

Miso is a rich, smooth paste fermented from soybeans and a grain such as rice or barley and aged one to three years. Miso has a consistency somewhat like peanut butter and should be stored in the refrigerator, where it will keep for several months. Available in Japanese markets and health food stores, from Cold Mountain, and Westbrae Foods, among others.

Reprinted with permission, The Enlightened Kitchen, John Wiley & Sons, Inc. ©Marie Oser 2002

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