Miso-Glazed Tofu with Cabbage & Peppers

Miso-Glazed Tofu with Cabbage & Peppers

Roasting fresh vegetables and tofu with a gingery Asian marinade makes a comforting one-dish winter meal. Be sure to schedule enough time for the tofu to marinate before roasting.

From EatingWell: January/February 1999, The EatingWell Diabetes Cookbook (2005)
Yield: 4 servings
Active Time: 20 minutes
Total Time: 1 1/2 hours

Ingredients

  1. 3 tablespoons mirin, or dry sherry (see Note)
  2. 3 tablespoons miso, preferably dark (see Note)
  3. 2 tablespoons minced fresh ginger
  4. 1 tablespoon lemon juice
  5. 1 tablespoon reduced-sodium soy sauce
  6. 1 tablespoon sugar
  7. 1 teaspoon chile-garlic sauce
  8. 1/2 teaspoon sesame oil
  9. 14 ounces extra-firm tofu, preferably water-packed
  10. 1 small green cabbage, cored and cut into 8 wedges
  11. 2 large red bell peppers, seeded and sliced
  12. 1 bunch scallions, trimmed and thinly sliced
  13. 1 1/2 tablespoons sesame seeds, toasted (see Tip)

Preparation

  1. Whisk mirin (or sherry), miso, ginger, lemon juice, soy sauce, sugar, chile-garlic sauce and oil in a small bowl until blended. Drain and rinse tofu; pat dry. Cut the block into eight 1/2-inch-thick slabs. Arrange the tofu slices in a single layer in a shallow nonreactive pan; pour 1/3 cup of the marinade over it, turning to coat. Cover and marinate in the refrigerator for 30 minutes to 1 hour.
  2. Preheat oven to 425°F. Coat a 9-by-13-inch roasting pan with cooking spray. Arrange cabbage wedges, cut-side down, in 2 rows. Scatter bell peppers around the cabbage. Sprinkle with scallions. Pour the remaining marinade over the vegetables. Cover tightly with foil. Bake the vegetables until tender, 25 to 35 minutes.
  3. When the vegetables are tender, overlap the tofu slices in the center of the pan and baste with any pan juices. Roast, uncovered, until the tofu is heated through, 12 to 15 minutes more. Sprinkle with sesame seeds and serve.

Tips & Notes

Nutrition

Nutrition Per Serving: 304 calories; 8 g fat (1 g sat, 1 g mono); 0 mg cholesterol; 38 g carbohydrates; 17 g protein; 11 g fiber; 700 mg sodium; 917 mg potassium.

Nutrition Bonus: Vitamin C (406% daily value), Vitamin A (58% dv), Fiber (45% dv), Potassium (26% dv), Calcium (19% dv), Folate & Iron (16% dv).

2 Carbohydrate Serving

Exchanges: 1/2 other carbohydrate (?), 4 vegetable, 1 1/2 lean meat, 1/2 fat