Baked Tofu Recipes

Baked Tofu Recipes - How Foods Fight Cancer

MAKES 4 SLICES

Making tofu in a marinade is a simple way to infuse it with flavor. Enjoy it as a finger food or
snack, or add it to soups, salads, and other prepared dishes. For best results, start with tofu that
is firm or extra-firm, and make certain it is fresh by checking the expiration date on the package.

1 pound firm or extrafirm reduced-fat tofu 
2 tablespoons soy sauce
2 tablespoons water or unsalted vegetable broth
2 teaspoons brown rice syrup or other liquid sweetener
2 teaspoons balsamic vinegar
2 teaspoons minced garlic
11⁄2 teaspoons peeled and grated fresh ginger
1⁄4 teaspoon ground black pepper


1. Preheat the oven to 400 degrees F. Cut the tofu into 4 equal slices
and arrange them in a single, tightly packed layer in a 9-inch square
or similar baking dish.

2. Combine the soy sauce, water, syrup, vinegar, garlic, ginger, and
pepper in a small bowl. Pour evenly over the tofu and bake uncovered
for 30 minutes.

3. Stored in a covered container in the refrigerator, leftover Baked Tofu
will keep for up to 3 days.


PER SLICE: 155 calories; 8.4 g fat; 1.2 g saturated fat; 48.9% calories from fat; 0 mg cholesterol;
15.5 g protein; 7.8 g carbohydrate; 2.7 g sugar; 0.6 g fiber; 474 mg sodium; 260 mg calcium; 2.8
mg iron; 1 mg vitamin C; 9 mcg beta-carotene; 0 mg vitamin E

How to Make Tofu Firmer

Some tofu that is labeled “firm” is actually quite soft. To make it firmer, line a

baking sheet with a clean dish towel. Cut the tofu into 4 slices and arrange it in

a single layer on the towel. Cover the tofu with a second clean towel and top

with a cutting board. Place several heavy objects (such canned food, books, or

jars of beans) on the cutting board. Let stand for 30 minutes before using the

tofu in a recipe. Alternatively, slice the tofu and freeze it prior to using to help

maintain its texture. Frozen tofu can be put directly into a recipe, but gently

press it first between the palms of your hands to remove excess liquid.