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Grilled Tofu with a Mediterranean Chopped Salad

:  Summer 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.5 (47 votes)

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.


READER'S COMMENT:
"Perfect for a hot summer evening! "
Grilled Tofu with a Mediterranean Chopped Salad Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

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)

This recipe calls for:

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Preparation

  1. Preheat grill.
  2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
  3. 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.
  4. Meanwhile, make Mediterranean Chopped Salad.
  5. 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).

Carbohydrate Servings: 1/2

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


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Recipe Categories

Holiday
Memorial Day
Father's Day
July 4th
Labor Day
Style/Theme
Entertaining, casual
Everyday favorites
Make ahead instructions
Vegan
Vegetarian
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Type of Dish
Main dish, vegetarian
Main Ingredient
Vegetarian, soy
Ethnic/Regional
Mediterranean
Preparation/ Technique
Grill/BBQ
Marinate/Rub
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Gluten free
Meal/Course
Dinner

Season
Summer
Fall
Publication
The EatingWell Diabetes Cookbook (2005)
Summer 2004
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