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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The figure of the enthusiast who has just discovered jogging or a new way to fix toifu can be said to stand or, more accurately, to tremble on the threshold of conversion, as the representative American."
-Lewis Lapham, Writer

The refrigerator light goes on...

I created this recipe previously using chicken breasts and it is really good. The idea of the tofu came from a visitor to the website who wanted to be able to cook meals for her family but her daughter was vegetarian (the rest of the family was not.

There are a lot of recipes that lend themselves to using extra-firm tofu such as this recipe. The key is in searing the tofu in a medium hot pan. The extra-firm tofu makes for a better texture than the other styles of tofu, and it's easier for cooking.

Honey vs. Sugar

A tablespoon of honey is 63 calories and a tablespoon of sugar is 46 calories. Since both are mostly carbohydrates, the honey is essentially 1/3 sweeter than the sugar.

In practical terms, this means that you would use 4 tablespoons of sugar for every 3 tablespoons of honey.

There is no difference in how your body uses honey its not any more natural than sugar.  There is a difference in how honey works when baking and I like to use honey in things like salad dressings where I want a creamy mouthfeel but lower fat. 


 

Seared Tofu with Honey Spice Glaze



Servings = 4 | Serving size =4 ounces tofu with glaze

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe makes good leftovers for sandwiches or salad.

Serve with Jasmine Rice or Jasmine Rice - Low Sodium Version or Brown Rice

AND

Serve with Parmesan Squash. or Pan Grilled Broccoli or Pan Grilled Asparagus or Herbed Zucchini or Zucchini with Sun Dried Tomatoes or Zucchini with Sun Dried Tomatoes - Low Sodium Version or Yellow Squash and Onions

4 Tbsp honey
1 clove garlic (minced)
1 small shallot (minced)
2 Tbsp rice vinegar
2 tsp prepared horseradish
1 tsp paprika
1/4 tsp cayenne pepper
1/4 tsp salt
spray olive oil
16 ounces extra firm tofu (sliced into 8 slices)

Place the honey, garlic, shallot, vinegar, horseradish, paprika, cayenne pepper and salt in a stainless steel or glass mixing bowl and mix together.

Preheat oven to 325.

Place and large non-stick skillet over medium-high heat. When the pan is hot, spray lightly with olive oil. Add the slices of tofu to the pan. Cook over medium-high heat for about 4 minutes and turn. Cook for about two minutes.

After turning, add the honey glaze mixture to the pan and swirl. Place the pan in the oven and cook for 8-10 minutes more. Serve over brown rice.

Nutrition Facts

Serving size = 4 ounces tofu with glaze

Servings = 4

.

Amount Per Serving

Calories 198 Calories from Fat 63
  % Daily Value
Total Fat 7g 11%
    Saturated Fat 1g 5%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 161mg 7%
Total Carbohydrates 24g 8%
    Dietary Fiber 2g 7%
    Sugars 18g  
Protein 12g  
Vitamin A 8% Vitamin C 4%
Calcium 10% Iron 12%
Vitamin K 1 mcg Potassium 75 mg
Magnesium 5 mg