Orange-Glazed Tofu [RECIPE]

Be Fit Basics: Orange-Glazed Tofu
Adapted from 101 Cookbooks

GROCERY SHOPPING LIST

Orange juice
Fresh ginger
Garlic
Mixed greens
Lemon
Cilantro
Tofu
Cashews
Brown rice
Condiments: olive oil; soy sauce; mirin; maple syrup; ground coriander

Ingredients:

1 cup  orange juice
1 nob  of fresh ginger (a bit smaller than the size of your thumb), peeled and grated
1 tbsp -soy sauce
1½ tbsp mirin (a sweet Japanese rice wine)
2 tsp maple syrup
½ tsp ground coriander
2 small  garlic cloves, minced
1 block (package) of tofu (about 14 ounces)
2 tbsp olive oil

Yield: 4 servings

Instructions:

  1. Place the orange juice and ginger in a small bowl. (You can grate the ginger by using a microplane or cheese grater.)  Add the soy sauce, mirin (or mirin substitute, see the notes), maple syrup, coriander, and garlic to the bowl; mix all ingredients and set aside.
  2. Cut the block of tofu into 4 rectangles and then cut each rectangle on the diagonal so you have 8 triangles; pat dry with a paper towel. Place olive oil in a large sauté pan on medium-high heat.  Add the tofu and fry until it’s golden on its underside.  Flip each piece of tofu and cook until the other side is golden.
  3. Add the orange mixture to the pan with the tofu and cook until the liquid has reduced to a thick sauce.  Spoon the sauce over the tofu and serve.

MAKE IT A MEAL:

  1. Entrée: 1 serving orange-glazed tofu
  2. Starch: 2/3 cup cooked brown rice (145 calories) topped with ~¼ chopped cilantro and 2 tbsp cashews (100 calories)
  3. Vegetable: 2 cups mixed greens with a squeeze of lemon juice and ½ tbsp olive oil (60 calories)

Notes:

  • Mirin can be found in certain grocery stores or at specialty Asian markets.
  • If you can’t find Yield: 4 servings, substitute sweet Marsala wine or add a very small amount of sugar to sherry, sake, or white wine.
  • Leftovers: Place leftover tofu strips in a pita with cilantro, lettuce, avocado, and tomato slices.

NUTRITION INFORMATION PER SERVING:

CALORIES: 220 calories
PROTEIN: 12 g
SODIUM: 280 mg
CARBOHYDRATE: 15 g
FIBER: 2 g
FAT: 14 g
Sat Fat: 1 g

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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