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Baked Tofu

Makes 4 slices

Baking tofu in a marinade is a simple way to infuse it with flavor. Enjoy it as a finger food or snack, or add it to soups, salads, and other prepared dishes. For best results, start with tofu that is firm or extra-firm, and make certain it is fresh by checking the expiration date on the package.

1 pound low-fat extra-firm tofu (see note below)
2 tablespoons soy sauce
2 tablespoons water or unsalted vegetable broth
2 teaspoons brown rice syrup or similar sweetener
2 teaspoons balsamic vinegar
2 teaspoons minced garlic
1 1/2 teaspoons grated fresh ginger
1/4 teaspoon ground black pepper

Preheat oven to 400˚F.

Cut tofu into 4 slices. Arrange in a single, tightly-packed layer in a baking dish. Mix soy sauce with water or broth. Stir in brown rice syrup or other sweetener, vinegar, garlic, ginger, and black pepper, then pour evenly over tofu. Bake 30 minutes.

Stored in a covered container in the refrigerator, leftover Baked Tofu will keep for up to 3 days.

Note: Some tofu that is labeled “firm” is actually quite soft. To make it firmer, line a baking sheet with a clean dish towel. Cut tofu into 4 slices and arrange in a single layer on the towel. Cover with a second clean towel and top with a cutting board. Place several heavy objects (canned food, books, or jars of beans) on the cutting board. Let stand 30 minutes before proceeding with recipe. Alternatively, slice tofu and freeze prior to use to help maintain its texture. Frozen tofu can be put directly into the recipe.

Per slice

  • Calories: 155
  • Fat: 8.4 g
  • Saturated Fat: 1.2 g
  • Calories from Fat: 48.9%
  • Cholesterol: 0 mg
  • Protein: 15.5 g
  • Carbohydrates: 7.8 g
  • Sugar: 2.7 g
  • Fiber: 0.6 g
  • Sodium: 474 mg
  • Calcium: 260 mg
  • Iron: 2.8 mg
  • Vitamin C: 1 mg
  • Beta Carotene: 9 mcg
  • Vitamin E: 0 mg

Source: The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.