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Grilled Marinated Tofu with Wilted Tatsoi

Grilled Tofu with Tat Soi

Greenhouse farming is booming here in Maine and one of the farmers we follow just brought in a winter crop of tatsoi. Also called spoon mustard, this green is hardy to 15º F. so it's very well suited to winter cultivation under glass, even in our harsh conditions. 

Tofu, of course, is an incredibly important source of protein. It's been produced in China since at least 200 BC, and today it's an important protein component in the daily diet of billions of people in China, Japan, Southeast Asia and the Phillipines. 

For weight and glucose control, tofu is an excellent low carb, low fat food! At 17 calories per ounce and an incredible 0.7 grams of carbohydrates I'm always happy to come up with satisfying ways to work it into the menu. 

This dish is easy, tasty and so, so healthy...only 116 calories and 9 grams of carbohydrates per serving!

Grilled Marinated Tofu with Wilted Tatsoi

2 servings

Print recipe only.

Ingredients

  • 4 slices firm tofu, drained (about 2 ounces each)
  • 2 tablespoons low-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1 teaspoon no-calorie granulated sweetener
  • 1 1/2 teaspoons finely grated peeled fresh ginger
  • 1 clove garlic, minced
  • 1/4 teaspoon hot sauce
  • Cooking spray
  • 1 bunch tatsoi (or substitute spinach), about 10 ounces
  • 1 teaspoon olive oil
  • 2 teaspoons hoisin sauce (optional)
  • 1 teaspoon toasted sesame seeds (optional, for garnish)

Method

1. Place the slices of tofu on several sheets of paper towel and cover with a few more paper towels. Place a light, flat weight -- like a baking sheet -- on the tofu and let stand two minutes. Replace the towels and repeat, twice more.

2. Meanwhile, stir together the soy sauce, sesame oil, sweetener, ginger, garlic, and hot sauce. 

3. Place the tofu slices in one layer in a non-reactive pie plate or baking dish and add the soy sauce mixture. Marinate about 10 minutes, turning once.

4. Lift the tofu from the marinade and reserve the marinade. Spray both sides of the tofu with cooking spray, then grill over a hot fire about 6 minutes, turning once. Remove to a side plate.

5. Wash the tatsoi or other greens well and shake the water off. Place one teaspoon olive oil in a skillet and heat until the oil just starts to smoke. Add the greens to the pan and toss with tongs until they turn a darker green and are coated with oil. Add the reserved marinade and sauté, tossing, until greens are just wilted, about another minute.

To serve, place the grilled tofu on a plate and top with a dab of hoisin sauce, if using. Arrange the greens alongside and sprinkle with sesame seeds, if using.

Nutritional Estimate: 2 Servings. Per serving: 116  Calories; 9 g Total Carbs; 3 g Dietary Fiber; 2 g Sugars; 4 g Fat; 0 mg Cholesterol; 244 mg Sodium; 13  g Protein. Weight Watchers: 2 points.

Print recipe only.

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Comments

Sounds good to me. I discovered Tatsoi last summer and really enjoyed it when I tried it.

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