HomeRecipesArchivesFeb 2006


Tofu Salad


2 one-pound containers reduced-fat, firm tofu (drained and pressed)

2 garlic cloves, minced

2 T. honey

1 T. soy oil

2 T. reduced-sodium soy sauce

cooking spray

12 cups cleaned, fresh mixed salad greens

3/4 cup chopped red bell peppers

11/2 cups broccoli florets

6 ounces blanched pea pods, cut in half

11/2 thinly sliced carrot coins

1/3 cup reduced-sodium soy sauce

1/4 cup water

2 T. lemon juice

2 T. sesame oil 


Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. 

Nutritional information: 

Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.