By Candy, RN (Steele the Day)
You had to know it was coming. Look through my Twitpics, and you won’t find much meat. I have nothing against meat, other than I feel like I was mostly made to be an herbivore. I like to get a good portion of my proteins from plant sources such as beans, nuts and whole grains. And tofu. Yes, I’m one of those people.
Tofu is the curd made from soy milk and is made through the processing of fresh or dried soybeans. It’s also called bean curd. It comes in various textures, and the soft silken tofu makes great smoothies and even desserts. The firmer-textured tofu is more often used in savory dishes.
Tofu is very low in cholesterol. It is also a good source of iron, magnesium, phosphorus and copper, and a very good source of protein. Some brands have added extra calcium.
Alone, tofu has very little flavor, just like, well…chicken. But add a zesty marinade and it makes a delicious addition to any meal.
I like to eat this version with stir-fried veggies and a little brown rice or soba noodles. You can use some of the marinade and stir it in with the rice, noodles, or veggies for an extra flavor punch. I freeze the leftovers, and throw the cubes on a green salad for a quick protein-packed lunch.
Baked Honey Sesame Tofu
16 ounces extra-firm tofu
¼ cup tamari soy sauce (can use low-sodium)
2 tablespoons honey
1 ½ tablespoons ketchup
1 tablespoon rice vinegar
1 teaspoon red pepper flakes
1 tablespoon sesame seeds
¼ teaspoon garlic powder
¼ teaspoon ground black pepper
½ teaspoon liquid smoke flavoring
Preheat oven to 375 degrees F. Lightly spray a non-stick baking sheet with oil.
Remove tofu from package and wrap snugly in a clean towel. Place a brick or heavy pan on top of tofu for 15- 30 minutes to press some of the water out.
Cut tofu evenly into 1/2 inch cubes.
Mix tamari, honey, ketchup, vinegar, and liquid smoke in a bowl. Add pepper flakes, sesame seeds, garlic powder, & pepper and mix thoroughly.
Add tofu cubes, making sure all are moistened with marinade. Marinate 5-10 minutes.
Place tofu on a baking sheet. Bake for 15 minutes. Turn cubes over and bake another 15 minutes until they become a crunchy golden brown.
Candy Steele is a registered nurse who has worked with cardiac patients for over thirty years. “Functional foods” have become her passion, and she enjoys sharing her love of cooking, a random life and a faithful Jesus with her friends at Steele (the Day). She is blessed with three grown children, a new daughter-in-law, and a kind and patient husband who only knows how to fix popcorn (but she’s OK with that).