Week of: February 24, 2014
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Glazing Tofu with Mediterranean Flavor
By Dana Jacobi
for the American Institute for Cancer Research
The first time I tasted tofu, as cubes in a steaming bowl of hot and sour soup, I was eight years old and delighted. I called it “white Jell-O.”
During the hippie era of the 1970s, when tofu was tossed into nearly every stir-fry and in some of the worst tofu puddings, “cream” pies and cheesecake ever, I resolved to show how delicious this protein-rich, vegan, mild-flavored food could be. Two cookbooks devoted solely to soy foods eventually followed. (They included miso, edamame and other soy choices along with tofu.)
Dishes that transform tofu from bland and utilitarian to enticingly good start with firm tofu. Extra-firm sounds good, particularly for stir-fries, grilled cutlets and kebabs, but it is often dry, grainy and tastes like plaster. Press the firm tofu unless you find tofu labeled “steak,” or cutlets, which means it has been compacted already. The recipe below describes how. Besides squeezing out water, compacting tofu this way makes it enjoyably chewy. The result is well worth it. Note: If you come across grilled tofu, it is excellent pressed this same way.
I am often asked how long to marinate tofu to add flavor. Since it is not absorbent, marinades penetrate only about 1/8-inch, so the length of time, beyond 30 minutes doesn’t matter. Rather, I prefer using a glaze thick enough to cling to the tofu, melding with the surface as it grills or bakes. This distinctly Mediterranean glaze made with reduced pomegranate juice shows how this works.
I serve this tart-sweet, aromatically herb-tasting tofu right from the pan, like steak, accompanied by garlic-pungent kale or collards and brown rice garnished with browned onions and a sprinkling of pomegranate arils.
- 1 (16 oz.) package firm tofu
1/2 cup pomegranate juice
1 tsp. orange juice
1/2 tsp honey
1/8 tsp. garlic powder
1 tsp. dried thyme
3/4 tsp. salt
2 tsp. extra virgin olive oil
Olive oil cooking spray
Lay two paper towels on plate. On plate, standing block of tofu on long side with short end facing you, cut tofu vertically into 2 slabs and lay tofu slabs side by side on paper towels. Cover tofu with 2 more paper towels. Set cast iron skillet or wooden cutting board on top of tofu. Place about 4 pounds canned or boxed food (for example, soup cans or boxed milk) on top for 20-30 minutes, to press liquid from tofu. Tofu may be pressed, then covered in plastic wrap and refrigerated up to 24 hours in advance.
In small pot, boil pomegranate juice over medium-high heat until reduced to 2 tablespoons, about 15 minutes. Mix in orange juice, honey, garlic powder, thyme and salt. Stir in oil. Set glaze aside.
Coat skillet with cooking spray and set over medium-high heat. Brush pressed tofu slabs on one side with the glaze. Place glaze-side down in hot pan. Brush top with glaze. Cook for 3 minutes, until tofu is dark brown on bottom. Turn, brush with marinade and cook until tofu is browned on other side. Turn tofu again and brush with second coating of glaze and cook for 1-2 minutes. Repeat on other side for second coating and cook the tofu for 1 minute. To serve, cut each of the 2 tofu steaks diagonally, making 4 triangles and place a triangle on each of 4 plates.
Makes 4 servings.
Per serving: 106 calories, 4 g total fat (<1 g saturated fat), 8 g carbohydrate,
9 g protein, <1 g dietary fiber, 73 mg sodium.
Something Different is written by Dana Jacobi, author of 12 Best Foods Cookbook and contributor to AICR’s New American Plate Cookbook: Recipes for a Healthy Weight and a Healthy Life.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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