Grilled Tofu and Asian Slaw Salad with Edamame
Eating soy products is a great way to add quality fiber, iron and protein into a diet. Tofu is a soy product processed from soy milk, and edamame is the actual soy beans still in the pods themselves. According to the USDA Nutritional Database, a 100-gram serving of firm tofu (about 3.75 oz.) contains less than 9 grams of fat and about 15 grams of protein. A 1/4 cup serving of shelled edamame contains about 2 grams of fat and 4 grams of protein.
Here is recipe using both of these soy products. Both the marinade and dressing may be made a day in advance and stored in the refrigerator until preparation time; just whisk well before use as the oil may solidify a bit. This recipe makes about 4 servings, depending on meal size served.
Grilled Tofu with Asian Slaw, Edamame and Peanuts with Sesame Ginger Dressing
Ingredients
- 1 14-16 oz. block of firm tofu cut into 1/2 inch slices
- 3 tablespoons peanut oil
- 3 tablespoons reduced sodium soy sauce
- 2 tablespoons sherry vinegar
- 2 tablespoons rice vinegar
Ginger Sesame Dressing
- 4 mounded cups Napa cabbage sliced thin (about 3/4 average head)
- 1 cup fresh mung bean sprouts
- 2 whole green onions cut on bias both green and white parts
- 1/2 cup cilantro rinsed well and chopped
- 2/3 cup edamame cooked and shelled
- 1/4 cup dry roasted peanuts
- 4 tablespoons reduced sodium soy sauce
- 3 tablespoons sherry vinegar
- 2 tablespoons rice vinegar
- 2 tablespoons dark sesame oil
- 2 tablespoons peanut oil
- 1 tablespoon sugar
- 1/2 teaspoon freshly grated peeled gingerroot
- Pinch of white pepper
Instructions
- Whisk the peanut oil, soy sauce, sherry vinegar and rice vinegar together in a bowl.
- In a large casserole or other shallow dish, pour the marinade over the tofu slices. Turn over to coat all the slices. Place in the refrigerator for about 3 hours, turning the tofu slices about 4-6 more times.
- Brush an indoor grill lightly with a nonstick spray and heat up to high (or sear setting). Lift each slice of tofu out of marinade to briefly drain and arrange on grill. Grill for about 3 minutes, then turn over to cook another 4 minutes more. Remove from grill, and serve with the slaw and sesame dressing.
- Combine the sliced cabbage, bean sprouts, green onion, cilantro, edamame and peanuts in a large mixing bowl. Toss well to incorporate ingredients.
- In a small mixing bowl, whisk the sherry vinegar, rice vinegar, dark sesame oil, peanut oil, soy sauce, sugar and grated gingerroot together. Add in a pinch of white pepper to taste.
- Pour over the salad ingredients and toss well to coat the slaw. Serve with the grilled tofu.