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RECIPES


Spice-Crusted Tofu

From EatingWell Magazine Spring 2004 -- Subscribe Now!
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NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | High Calcium | Heart Healthy | Healthy Weight

Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal - no slicing and dicing required.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 20 minutes

EASE OF PREPARATION: Easy

3 tablespoons pine nuts
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon coarse kosher salt, or to taste
Freshly ground pepper to taste
1 14- to 16-ounce package extra-firm tofu
3 tablespoons boiling water
2 tablespoons lemon juice
4 teaspoons honey
1 tablespoon extra-virgin olive oil

1. Toast pine nuts (see Tip); set aside to cool. Mix paprika, cumin, coriander, salt and pepper in a small bowl. Drain tofu and pat dry with paper towels. Cut crosswise into 8 slices, 1/2 inch thick. Dredge the tofu liberally with the spice mixture, coating all sides. Mix boiling water, lemon juice and honey in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat; swirl to coat the bottom. Add tofu and cook on one side until brown and crusty, 4 to 5 minutes; flip and cook for another 3 minutes. Add the honey mixture to the pan (it will bubble up and evaporate very quickly) and shake to coat the tofu. Serve immediately, sprinkled with the toasted pine nuts.

NUTRITION INFORMATION: Per serving: 206 calories; 15 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrate; 12 g protein; 2 g fiber; 248 mg sodium.

Nutrition bonus: Vitamin A (15% daily value), Iron (15% dv).

TIP: Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.

Spice-Crusted Tofu - another healthy recipe from EatingWell


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USER COMMENTS — Add Your Comment

Very tasty and easy. My omnivore boyfriend was skeptical, but we both loved it. Next time I would add a dash or two of cayenne pepper to the spice rub. The pine nuts add a great crunch. I only got four slices out of my 14-oz package, so as a vegetarian main course, this was more like two generous servings.

Anonymous, Milwaukee, WI

This tis such a lovely recipe, i really loved the taste :-)

Niki

This was very simple and easy to do - ingredients I had on-hand. I used Hungarian paprika which pumped up the heat a bit which I liked. Will definitely make again.

Carolyn, Colchester, VT

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