Tofu Salad


2 one-pound containers reduced-fat, firm tofu (drained and pressed)
2 garlic cloves, minced
2 T. honey
1 T. soy oil
2 T. reduced-sodium soy sauce
cooking spray
12 c. fresh mixed salad greens, cleaned
3/4 c. red bell peppers, chopped
1 1/2 c. broccoli florets
6 oz. blanched pea pods, cut in half
1 1/2 carrots, thinly sliced into coins
1/3 c. reduced-sodium soy sauce
1/4 c. water
2 T. lemon juice
2 T. sesame oil


Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6.

Nutritional Information:

Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.