Monday, January 24, 2011

Tandoori Tofu

Tofu is a wonderful culinary ingredient with a very rich nutritional value and low calorie. I like to incorporate it in stews and other recipes that enrich its bland taste. This Tandoori recipe incorporates other high power antioxidants such as turmeric and garlic. All combined makes this amazing dish: exotic and delicious. You must give it a try!

  • Tandoori Tofu
  • Servings: 6 servings

    • - 2 teaspoons paprika
    • - 1 teaspoon salt, divided
    • - 1/2 teaspoon ground cumin
    • - 1/2 teaspoon ground coriander
    • - 1/4 teaspoon ground turmeric
    • - 3 tablespoons extra-virgin olive oil
    • - 1 tablespoon minced garlic
    • - 1 tablespoon lime juice
    • - 2 14-ounce packages extra-firm or firm water-packed tofu, drained
    • - 2/3 cup nonfat plain yogurt
    • - 6 tablespoons sliced scallions or chopped fresh cilantro for garnish

Preheat grill to medium-high.
Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
Oil the grill rack (see Tip). Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.

Per serving: 173 calories; 13 g fat (2 g sat, 7 g mono); 1 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 12 g protein; 2 g fiber; 419 mg sodium; 224 mg potassium.

Source: Eating Well

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