Tofu can be a scary ingredient to many of us. What many of us don’t realize is how good it is for you. Tofu has so many great benefits that most of us aren’t taking advantage of.
I love Tofu because it has no flavour, meaning that it takes on the flavour of any dish that I add it to. It is also packed with protein and is a perfect substitution to meat in any dish!
It took me a while to really find a way that I liked. Finally I came up with my own recipe. This Maple Miso Tofu is a savoury sweet blend of ingredients, which creates an addictive flavour for this crispy tofu. When you broil the tofu, it produces a crispy edge without the need for excess oil or fat. This Miso Tofu has the perfect amount of taste to make you forget every other tofu recipe out there!
*The sodium in this dish is high because of the soy sauce, so for those with high blood pressure it is best to omit this ingredient altogether or reduce to 1 teaspoon.
Calories per serving: 209, Fat 11.6 grams, Sodium 955 mg, Carbs, 24.5 grams, Fiber 2 grams, Sugar 15 grams, Protein 13 grams
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
1 block firm tofu, sliced into ½ - inch thick slabs
¼ cup white miso
¼ cup maple syrup
¼ cup reduced sodium soy sauce
2 tablespoons unseasoned rice vinegar
1 tablespoon chili sauce (or less)
1 tablespoons sesame oil
Sesame seeds, optional
1. Preheat the broiler to high. Cover a baking sheet with tin foil. Spray lightly with cooking spray.
2. In a bowl, whisk together the miso, maple syrup, reduced sodium soy sauce, rice wine vinegar and chili sauce.
3. Arrange the tofu in a single layer and brush with half the marinade. Place under the broiler for 5-8 minutes until browned. Flip tofu, brush with remaining marinade and broil for another 5-8 minutes until crisp.
4. Remove from the oven and drizzle with sesame oil. Sprinkle with sesame seeds, if using. Serve warm.
Amanda Garbutt is the host of The Hot Plate, a free online cooking show dedicated to inspiring culinary confidence in new cooks. The Hot Plate also offers regular cooking tips and advice, how-tos, and information on seasonal ingredients.
by Amanda Garbutt