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Sesame-Maple Roasted Tofu

:  September/October 2007

Your rating: None Average: 4.3 (41 votes)

This quick and healthy dinner pairs creamy tofu and crispy snap peas with a tahini-maple sauce. Serve with udon noodles.


READER'S COMMENT:
"This was really delicious. Definitely double the sauce. It's really good. I poured it over the tofu, onions, fresh green beans, and sliced red pepper. I think the suggestion to marinate the tofu for a while in the sauce is a good idea...
Sesame-Maple Roasted Tofu Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 1 14-ounce block extra-firm water-packed tofu, rinsed, patted dry and cut into 1-inch cubes
  • 1 medium red onion, sliced
  • 2 teaspoons canola oil
  • 2 teaspoons toasted sesame oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 tablespoon tahini, (see Tip)
  • 1 tablespoon reduced-sodium soy sauce
  • 2 teaspoons pure maple syrup
  • 1 teaspoon cider vinegar
  • 3 cups sugar snap peas, trimmed
  • 1 tablespoon sesame seeds

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Preparation

  1. Preheat oven to 450°F.
  2. Toss tofu, onion, canola oil, sesame oil, salt and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the onions are browning in spots, 15 to 20 minutes.
  3. Whisk tahini, soy sauce, maple syrup and vinegar in a small dish until combined. Remove the tofu from the oven, add snap peas and drizzle with the maple sauce; stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting until the peas are crisp-tender, 8 to 12 minutes more.

Tips & Notes

  • Tip: Tahini is a smooth, thick paste made from ground sesame seeds. Look for it in the Middle Eastern section or near other nut butters in large supermarkets.

Nutrition

Per serving: 192 calories; 12 g fat ( 2 g sat , 4 g mono ); 0 mg cholesterol; 12 g carbohydrates; 2 g added sugars; 11 g protein; 3 g fiber; 300 mg sodium; 338 mg potassium.

Nutrition Bonus: Calcium (25% daily value), Vitamin C (20% dv), Iron (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 medium fat meat, 1 fat


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Recipe Categories

Health & Diet Considerations
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
Gluten free
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Roast
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Gourmet
Vegan
Vegetarian
Type of Dish
Main dish, vegetarian
Ethnic/Regional
Asian
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Publication
September/October 2007
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