Grilled Tofu with a Mediterranean Chopped Salad

From EatingWell: Summer 2004, The EatingWell Diabetes Cookbook (2005) — Subscribe Now!

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.

Grilled Tofu with a Mediterranean Chopped Salad Recipe

4 servings

Active Time: 30 minutes

Total Time: 45 minutes

Nutrition Profile

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

Preheat grill.
Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
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.
Meanwhile, make Mediterranean Chopped Salad.
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.

Nutrition

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

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

1/2 Carbohydrate Serving

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