Home » Savory Orange-Roasted Tofu & Asparagus
Savory Orange-Roasted Tofu & Asparagus
From EatingWell: March/April 2008 — Subscribe to EatingWell Magazine Today!
If you've never had roasted tofu before, here's a great way to start. Toss tofu and asparagus in a tangy orange- and basil-scented sauce, made rich and savory with miso. Serve with brown rice or couscous and an orange-and-fennel salad.
4 servings, scant 1 cup each
Active Time:
Total Time:
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High calcium |
View Our Nutrition Guidelines »Ingredients
- 1 14-ounce package extra-firm water-packed tofu, rinsed
- 2 tablespoons red miso, (see Ingredient Note), divided
- 2 tablespoons balsamic vinegar, divided
- 4 teaspoons extra-virgin olive oil, divided
- 1 pound asparagus, trimmed and cut into 1-inch pieces
- 3 tablespoons chopped fresh basil
- 1 teaspoon freshly grated orange zest
- 1/4 cup orange juice
- 1/4 teaspoon salt
Preparation
- Preheat oven to 450°F. Coat a large baking sheet with cooking spray.
- Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons oil in a large bowl until smooth. Add the tofu; gently toss to coat. Spread the tofu in an even layer on the prepared baking sheet. Roast for 15 minutes. Gently toss asparagus with the tofu. Return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.
- Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons oil, basil, orange zest and juice, and salt in the large bowl until smooth. Toss the roasted tofu and asparagus with the sauce and serve.
Tips & Notes
- Ingredient note: Red miso (akamiso) is a salty fermented paste made from barley or rice and soybeans. Find it in the refrigerated section near tofu. Use it for sauces, marinades or soup.
Nutrition
Per serving: 152 calories; 9 g fat (2 g sat, 5 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 10 g protein; 4 g fiber; 482 mg sodium; 319 mg potassium.
Nutrition Bonus: Calcium & Vitamin C (20% daily value), Iron & Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges: 1 vegetable, 1 plant-based protein, 1 fat
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Recipe Categories
- Ease of Preparation
- Easy
- Main Ingredient
- Vegetarian, soy
- Health & Diet Considerations
- High calcium
- Healthy weight
- Heart healthy
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Diabetes appropriate
- Type of Dish
- Main dish, vegetarian
- Total Time
- 45 minutes or less
- Style/Theme
- Vegetarian
- Vegan
- Entertaining, casual
- Budget
- Ethnic/Regional
- American
- Meal/Course
- Dinner
- Servings
- 4
- Publication
- March/April 2008
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