In this healthy vegetarian dinner recipe, pressing the tofu may seem fussy but it's crucial to getting crispy results. Black rice, also labeled forbidden rice, gets its color from anthocyanins--healthy antioxidants that also give eggplant and blueberries their dark hue.

Sara Haas, R.D.N., L.D.N.
Source: EatingWell Magazine, July/August 2016


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees F.

  • Bring water and rice to a boil in a small saucepan. Reduce heat, cover and simmer gently until the rice is tender, about 30 minutes. Stir in 1 tablespoon soy sauce; cover to keep warm.

  • Meanwhile, cut tofu crosswise into 1/4-inch-thick slices. Place in a single layer on a large baking sheet lined with 3 layers of paper towels. Cover with another 2 to 3 layers of paper towels. Gently press on the tofu to remove excess liquid. Remove the tofu; discard the paper towels. Line the pan with parchment paper and return the tofu to it. Brush both sides of the tofu with 2 teaspoons sesame oil and season with 1/2 teaspoon salt. Dust both sides with cornstarch and rub it in.

  • Bake the tofu, turning once, until lightly browned on both sides, about 30 minutes.

  • Whisk the remaining 2 tablespoons soy sauce, lime juice, orange juice and brown sugar in a small bowl. Heat the remaining 1 teaspoon oil in a medium skillet over medium heat. Add mushrooms and onion; cook, stirring often, until the onion is soft, 3 to 5 minutes. Add edamame, bell pepper and the remaining pinch of salt; cook, stirring, for 2 minutes more. Serve the vegetables and rice with the tofu, drizzled with the sauce.


Equipment: Parchment paper

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

295 calories; protein 17.4g 35% DV; carbohydrates 34g 11% DV; dietary fiber 5.3g 21% DV; sugars 4.6g; fat 11.7g 18% DV; saturated fat 1g 5% DV; cholesterolmg; vitamin a iu 827.6IU 17% DV; vitamin c 33.7mg 56% DV; folate 33.6mcg 8% DV; calcium 234.8mg 24% DV; iron 3.5mg 19% DV; magnesium 67.6mg 24% DV; potassium 315.6mg 9% DV; sodium 586.7mg 24% DV; thiamin 0.1mg 8% DV; added sugar 1g.