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.

Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics in the School of Allied Health Professions at Loma Linda University, Loma Linda, California.

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