Grilled Tofu with a Mediterranean Chopped Salad

3.4 (73)
Grilled Tofu with a Mediterranean Chopped Salad

Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors.

Yield: 4 servings
Active Time: 30
Total Time: 45

Ingredients

  • 1/4 cup lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 3 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 14 ounces extra-firm tofu, preferably water-packed
  • Mediterranean Chopped Salad, (recipe follows)

Preparation

  1. Preheat grill.
  2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
  3. Drain and rinse tofu; pat dry. Cut the block crosswise into eight 1/2-inch-thick slices and place in a shallow glass dish. Add remaining marinade and turn to coat. Cover and refrigerate for at least 30 minutes or for up to 8 hours.
  4. Meanwhile, make Mediterranean Chopped Salad.
  5. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Drain the tofu, discarding marinade. Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side (see Tip). Serve immediately, topped with the salad.

Tips & Notes

  • To make attractive grill marks on the tofu, rotate it 90° halfway through grilling for a cross-hatch pattern.

This Recipe Calls For:

Nutrition

Nutrition Per Serving

calories 209
fat 18 g (2 g sat, 3 g mono)
cholesterol 0 mg
carbohydrates 3 g
protein 10 g
fiber 3 g
sodium 632 mg
potassium 402 mg

Nutrition Bonus Vitamin C (50% daily value), Iron (15% dv).

Carbohydrate Serving 1/2

Exchanges 1 vegetable, 1 medium-fat meat, 2 fat (mono), For Chopped Salad, 1 vegetable, 2 fat (mono)

From EatingWell Summer 2004, The EatingWell Diabetes Cookbook (2005)