Lemon-soy baked tofu-cook for your life- anti-cancer recipes

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Lemon-Soy Baked Tofu Steaks

Name: Lemon-Soy Baked Tofu Steaks
Prep time: 20

(18 votes, average: 3.94 out of 5)

20 min prep

8 servings

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9 ingredients

This yummy lemon-soy baked tofu recipe uses a Westernized version of a traditional Japanese teriyaki marinade. For really tasty tofu, I believe the best way is to simply bake the tofu covered in marinade...

2 blocks of firm tofu, sliced into ½-inch thick slices.

Marinade:

⅔ cup soy sauce
2 teaspoon grated lemon zest
4 tablespoons lemon juice
2 tablespoons balsamic vinegar
2 teaspoons sugar
4 tablespoons olive oil (See Ann’s Tips if on a Bland Diet)
2 cloves garlic, crushed and sliced
2 tablespoon chopped fresh herbs — I suggest tarragon, rosemary or thyme (Optional)

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Nutrition Facts

Calories

201 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

7 g

Carbohydrates

7 g

Sugar

2 g

Fiber

2 g

Protein

15 g

Sodium

1186 mg

Directions

Lay the tofu out on a board or tray lined with paper towels or a clean tea towel. Cover with more paper. Lay a wooden cutting board or other weight on top to press out the excess moisture so that the marinade won’t be diluted. (I often use wine or water bottles as weights.) This will take about 30 minutes. It’s best to do this near the sink. You will be amazed by how much water comes out.
Preheat the oven to 400 degrees.
Put all the ingredients together in a saucepan, except the herbs. Bring to a boil. Take it off the heat immediately and cool. Add the herbs once the marinade is off the heat.
Once the tofu is drained, pat the slices dry. Spoon a little marinade onto a lightly greased baking dish and lay the tofu slices over it, side by side in a single layer. Pour the rest of the marinade over them. Bake uncovered for 25 minutes, turning the slices over about halfway through. The tofu should be brown and almost dry, and any remaining marinade thick and syrupy. Serve immediately!

Chef Tips

If you are watching your salt, use low sodium soy sauce. If you are on a bland diet, you may want to cut the oil down to 1 tablespoon, and just crush the garlic instead of slicing it. If you are sensitive to garlic, add a pinch of asafoetida powder to the marinade instead.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

2 comments

reidjess@uw.edu says:

January 24, 2021 at 3:42 pm

Great recipe!

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1. Cook for Your Life says:
  
  January 26, 2021 at 9:57 am
  
  Thanks so much!
  
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