Grilled Tofu with a Mediterranean Chopped Salad

Rating: 4.17 stars
6 Ratings
  • 5 star values: 1
  • 4 star values: 5
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, Summer 2004

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Recipe Summary

total:
45 mins
Servings:
4
Nutrition Profile:
Low-Calorie
Low Carbohydrate
Dairy-Free
Gluten-Free
Vegetarian
Vegan
Nutrition Info
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Ingredients

Directions

  • Preheat grill.

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  • 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.

Associated Recipes

Mediterranean Chopped Salad

Nutrition Facts

Per Serving:
209 calories; protein 8.8g; carbohydrates 9.8g; dietary fiber 1.9g; sugars 3.7g; fat 15.6g; saturated fat 2.2g; vitamin a iu 807.2IU; vitamin c 29.7mg; folate 28.4mcg; calcium 72.3mg; iron 2.3mg; magnesium 44.7mg; potassium 407.8mg; sodium 681.9mg; thiamin 0.1mg.
Exchanges:

1 vegetable
1 medium-fat meat
2 fat (mono)

For Chopped Salad
1 vegetable
2 fat (mono)
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Reviews (2)

Read More Reviews
6 Ratings
  • 5 star values: 1
  • 4 star values: 5
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 4 stars
10/30/2011
Perfect for a hot summer evening! Read More
EatingWell User
Rating: 4 stars
10/30/2011
This tofu is awesome! I drained it and put it between two plates and a paper towel for maybe 15 minutes to get some extra moisture out. I marinated it for 30 minutes tops and then my husband grilled it which he said was very easy using a spatula. After it was grilled my daughter made the comment that it smelled like hamburgers and I have to agree. The taste was so good I can't imagine how flavorful it will be after I get the chance to marinate it for hours on end. I highly recommend this recipe! Read More
I-Cook 4 U
Rating: 5 stars
10/29/2011
Great recipe! I added Soy sauce and Sesame oil to the marinade to expand and enhance the flavors Pros: Easy outstanding flavor Cons: None unless you don't like Tofu Read More
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EatingWell User
Rating: 4 stars
09/30/2013
easy flavorful and healthy This was a super easy recipe packed with flavor and it is a new family favorite. I usually don't like olives but they were part of a whole bunch of flavors that blended together beautifully Pros: Fantastic taste Cons: My tofu was a bit old I had trouble slicing it Read More
EatingWell User
Rating: 4 stars
10/30/2011
I was really looking for this type of recipe of tofu. Great. Read More
EatingWell User
Rating: 4 stars
07/07/2012
What attracted me to this recipe was the use of tomatoes and cucumbers (my favorite). This salad was delicious and the tofu fit the salad perfectly. I marinated the tofu for about an hour. Simple and easy is just my style. A must eat again type of recipe. Read More
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