In this healthy vegetarian dinner recipe, pressing the tofu may seem fussy but it's crucial to getting crispy results. Black rice, also labeled forbidden rice, gets its color from anthocyanins--healthy antioxidants that also give eggplant and blueberries their dark hue.

Source: EatingWell Magazine, July/August 2016




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 400 degrees F.

  • Bring water and rice to a boil in a small saucepan. Reduce heat, cover and simmer gently until the rice is tender, about 30 minutes. Stir in 1 tablespoon soy sauce; cover to keep warm.

  • Meanwhile, cut tofu crosswise into 1/4-inch-thick slices. Place in a single layer on a large baking sheet lined with 3 layers of paper towels. Cover with another 2 to 3 layers of paper towels. Gently press on the tofu to remove excess liquid. Remove the tofu; discard the paper towels. Line the pan with parchment paper and return the tofu to it. Brush both sides of the tofu with 2 teaspoons sesame oil and season with 1/2 teaspoon salt. Dust both sides with cornstarch and rub it in.

  • Bake the tofu, turning once, until lightly browned on both sides, about 30 minutes.

  • Whisk the remaining 2 tablespoons soy sauce, lime juice, orange juice and brown sugar in a small bowl. Heat the remaining 1 teaspoon oil in a medium skillet over medium heat. Add mushrooms and onion; cook, stirring often, until the onion is soft, 3 to 5 minutes. Add edamame, bell pepper and the remaining pinch of salt; cook, stirring, for 2 minutes more. Serve the vegetables and rice with the tofu, drizzled with the sauce.


Equipment: Parchment paper

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

4 slices tofu, 1/2 cup vegetables & 1/3 cup rice
295 calories; protein 17.4g; carbohydrates 34g; dietary fiber 5.3g; sugars 4.6g; fat 11.7g; saturated fat 1g; vitamin a iu 827.6IU; vitamin c 33.7mg; folate 33.6mcg; calcium 234.8mg; iron 3.5mg; magnesium 67.6mg; potassium 315.6mg; sodium 586.7mg; thiamin 0.1mg; added sugar 1g.

1 1/2 starch, 1/2 vegetable, 1/2 lean meat, 1 1/2 medium-fat meat, 1/2 fat