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Asian-Inspired Tofu

by ADMIN on JULY 11, 2011

Tofu is an aquired taste. I truly believe, however, that if you have an open mind and no preconceived opinions, that you’ll truly enjoy this protein-packed food. And this recipe is not only easy, but a delicious introduction!

Nutrition TidBit

As mentioned before (here!), tofu is one of the few vegetables that is a complete protein. Interestingly enough, firm tofu has more protein than soft tofu due to the water content. Extra firm tofu has 12 grams protein per 1/4 block while soft tofu has about 7 grams per 1/4 block.

Soy has been shown to help reduce cholesterol and possibly prevent several hormone-based cancers (breast, prostrate, endometrial). However, if someone already has a hormone-based cancer that is estrogen-positive, they may want to avoid soy protein concentrate – a concentrated form of soy protein that is primarily found in high-protein veggie ‘meats’ as well as some nutrition and cereal bars – as it may increase the risk of recurrence. Yet eating the whole form of protein is perfectly fine!

Some people (like me!) have difficulty eating too many protein products or too big a serving at a time. That’s because soy may cause gas and bloating.

Asian-Inspired Tofu

Prep time: 30 mins Cook time: 35 mins Total time: 1 hour 5 min Serves: 2

Tofu and other soy products have excellent health benefits for most people and is a great source of protein. This recipe is a great mix of sweet and savory; and baking it until a bit crispy creates a wonderful mouth-feel.


  • 1 Tbsp low sodium soy sauce

  • 1 Tbsp rice wine vinegar

  • 1 Tbsp sesame oil

  • 1 Tbsp honey

  • 1 tsp cumin

  • 1 tsp coriander

  • 1 tsp garlic powder

  • ½ tsp cayenne pepper


  1. Preheat oven to 400F.

  2. Cut tofu horizontally in thirds and vertically in thirds to get 6 thin slices.

  3. Mix together all marinade ingredients in a bread baking pan. Coat the top and bottom of each tofu slice, then stack in a bowl. Pour remaining marinade over the top. Set in the refrigerator for 30 minutes to 1 hour to marinade.

  4. Prepare a baking sheet with aluminum foil (for easy clean-up!) and spray with spray cooking oil. Take tofu out and dip them one more time in the marinade, then place on the baking sheet in a single layer.

  5. Bake for 30 to 40 minutes or until the edges are browned and crisp.

  6. Enjoy with veggies and perhaps a whole grain!



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