Tofu Steaks

3 Reviews
100% would make this recipe again

Tofu "steaks" marinated in a soy-ginger sauce, then pan-fried and served with a fennel-spinach salad.

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Marinade : 20 min Preparation : 10 min Cooking : 5 min
230 calories/serving

Ingredients

220 g firm regular tofu 1 cup
1 1/2 tbsp wheat-free soy sauce 23 mL
1 1/2 tbsp rice vinegar 23 mL
1 tsp sesame seed oil 5 mL
1 tbsp gingerroot, grated 14 g
1 clove garlic, pressed
1/2 fennels, thinly sliced 180 g
3 1/2 cups baby spinach, washed and drained 60 g
1 tbsp Classic Vinaigrette 15 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1 green onions/scallions, finely chopped

Before you start

A mandolin will make slicing the fennel easier.

Method

  1. Wrap the tofu in a towel, place it on a chopping board, then put a heavy plate on top. Let stand 20 min to remove any excess water. Cut the tofu into 1 cm thick slices, then arrange the slices in a single layer in a large shallow dish or bowl.
  2. Combine the soy sauce, rice vinegar, and sesame oil in a small bowl. Grate the ginger, press the garlic, then add them to the bowl. Mix well, then pour the marinade over the tofu. Let stand at room temperature for about 20 min.
  3. While the tofu is marinating, prepare the salad : trim and discard the stalk and feathery leaves of the fennel. Also discard any tough outer layers of the bulb. Thinly slice the bulb crosswise using a mandolin then put the slices in a bowl. Wash the spinach, drain, then add it to the fennel. Pour the Classic Vinaigrette over the salad, season with salt and pepper then toss well. Distribute the salad onto the individual serving plates.
  4. Take the tofu slices out of the marinade, drain, then fry 3 min per side in a grooved heavy-bottom pan. Arrange the steaks on the plates. Finely chop the scallions and sprinkle them on top of the steaks. Serve.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

230

Fat

15 g

23 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

0 mg

Sodium

180 mg

8 %

Carbohydrate

9 g

3 %

Fibre

2 g

9 %

Sugars

1 g

Net Carbs

7 g

Protein

17 g

Vitamin A

44 %

Vitamin C

23 %

Calcium

20 %

Iron

22 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Folacin, Magnesium, Manganese, Vitamin A, Vitamin K
Good source of  :
Calcium, Copper, Iron, Niacin, Phosphorus, Potassium, Selenium
Source of  :
Fibre, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1
Meat and Alternatives 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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