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Teriyaki Tofu

Categories: Vegetarian
Type: Main Dishes

The teriyaki marinade used in this tofu recipe is also suited to many meat and fish dishes.

Serves: 5 servings


  • 1 pound reduced-fat or regular firm or extra-firm tofu, frozen, thawed, and squeezed dry
  • Nonstick cooking spray
  • 1 cup unsweetened pineapple juice
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon plus 1 teaspoon dark brown sugar
  • 2 teaspoons crushed fresh garlic
  • 1 teaspoon ground ginger, or 1 tablespoon freshly grated ginger root
  • 1 tablespoon plus 1 teaspoon peanut butter, or 2 teaspoons dark (roasted) sesame oil (optional)

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  1. To make the marinade, place all of the marinade ingredients in a blender, and process for about 30 seconds, or until well mixed.
  2. Cut the block of tofu crosswise into 10 slices. Place the tofu slices in a shallow nonmetal container, and pour the marinade over the tofu, lifting the tofu slices to allow the marinade to flow beneath them. Cover and refrigerate for at least 2 hours.
  3. When ready to cook the tofu, coat a large baking sheet with nonstick cooking spray. Remove the tofu from the marinade, reserving the marinade, and arrange the tofu in a single layer on the sheet. Spray the tops lightly with the cooking spray.
  4. Bake at 375°F for 15 minutes. Turn the slices, and cook for 10 to 15 additional minutes, or until nicely browned on both sides. (The longer the slices bake, the firmer and crisper they will become.)
  5. A few minutes before the tofu is done, place the remaining marinade in a nonstick 1-quart pot, and bring to a boil over medium heat. Cook uncovered, stirring frequently, for several minutes, or until the marinade is reduced by almost half.
  6. Arrange the baked tofu on a serving platter. Pour the marinade over the slices, and serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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