Grilled Tofu Salad


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Metabolic Medical Center - Metabolic Recipes - Grilled Tofu Salad

Serves 4 Cook Time 45 minutes (pressing time for tofu)

Most tofu dishes require some time to press the water out of the tofu so that it can better absorb the flavors you’ll be cooking it with. This is a great recipe if you don’t feel like cooking meat but still need to get your protein in for the day, it’s lite yet filling.

Ingredients:
1 (14 oz) package firm tofu
cooking spray
1 Tbsp olive oil
4 tsp fresh lemon juice
1/4 Cup fresh parsley, chopped
to taste salt and pepper
2 medium zucchini, cut long ways
1 small eggplant, cut in 1/2-inch rounds
lemon wedges for garnish

Directions:

  1. Line a plate with several paper towels. Place tofu on the paper towels, top with another plate weighed down with a heavy skillet. Place in the fridge to drain. (2 hours to 8 hours).
  2. Remove the tofu and cut it crosswise into 8 pieces.
  3. In a bowl, whisk the oil, lemon juice, parsley, salt and pepper. Spray the grill with non-sick cooking spray and pre-heat to medium high heat.
  4. Brush both sides of the tofu, zucchini, and eggplant with the oil mixture and grill about 3 minutes per side until the vegetables have nice grill marks.
  5. To make this as a chopped salad, chop the tofu and vegetables into chunks and toss with any remaining oil and lemon mixture. You can also make this as a stacked salad, by layering eggplant, tofu, and zucchini slices and drizzle any remaining dressing across the tops.

Recommended for patients on the Modified Profast (Fast and Flexible) Program, Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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Grilled Tofu Steaks with Fresh Greens


Metabolic Recipes

Serves 2 Cook Time 8-10 minutes

Ingredients:
1 (14-ounce) block firm tofu, drained
1/4 C low-sodium soy sauce
1 tsp sesame oil
1 tsp Splenda Brown Sugar
1 1/2 tsp finely grated peeled fresh ginger
1 small garlic clove, minced
1/4 tsp Tabasco or dried hot red pepper flakes
1 Tbsp plus 1 tsp vegetable oil
1 (10-12-ounce) bag baby spinach

Directions:

Prepare Tofu: Cut tofu crosswise into 6 slices. Arrange in 1 layer on a triple layer of paper towels and top with another triple layer of towels. Weight with a shallow baking pan or baking sheet and let stand 2 minutes. Repeat weighting with dry paper towels 2 more times.

  1. Stir together soy sauce, sesame oil, brown sugar, ginger, garlic, Tabasco, and 1 tablespoon vegetable oil in a glass pie plate. Add tofu slices in 1 layer and marinate, turning over every couple of minutes, 8 minutes total.
  2. Heat a lightly oiled well-seasoned ridged grill pan over moderately high heat until hot but not smoking. Lift tofu from marinade with a slotted spatula (reserve marinade) and grill, turning over once carefully with spatula, until grill marks appear and tofu is heated through, 4 to 6 minutes total.
  3. While tofu grills, heat remaining teaspoon vegetable oil in a 12-inch skillet over moderately high heat until hot but not smoking, then sauté greens, tossing with tongs, until beginning to wilt. Add reserved marinade and sauté, tossing, until greens are just wilted, about 1 minute. Lift greens from skillet with tongs, letting excess marinade drip off, and divide between 2 plates
  4. Serve greens with tofu slices.

Recommended for patients on the Modified Profast (Fast and Flexible) Program,  Nutriplus (Balance Your Pyramid) Program or Maintenance Program.

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