November 26, 2007

Baked Tofu

Dear Cancer Project supporter,

Some studies have shown that genistein, a soy isoflavone, can help prevent breast, colon, and prostate cancers. Baking tofu in a marinade is a simple way to infuse it with flavor. Enjoy it as a finger food or snack, or add it to soups, salads, and other prepared dishes. For best results, start with tofu that is firm or extra firm and make certain it is fresh by checking the expiration date on the package.

Directions

Makes 4 slices

1 pound firm tofu (see note below)
2 tablespoons soy sauce
2 tablespoons water or unsalted vegetable broth
2 teaspoons brown rice syrup or similar sweetener 
2 teaspoons balsamic vinegar
2 teaspoons minced garlic
1 1/2 teaspoons grated fresh ginger
1/4 teaspoon black pepper

Preheat oven to 400˚F.

Cut tofu into 4 slices. Arrange in a single, tightly-packed layer in a baking dish.

Mix soy sauce with water or broth.

Stir in remaining ingredients, then pour evenly over tofu.

Bake 30 minutes.

Note: Some tofu that is labeled “firm” is actually quite soft. To make it firmer, line a baking sheet with a clean dish towel. Cut tofu into 4 slices and arrange in a single layer on the towel. Cover with a second clean towel, and top with a cutting board. Place several heavy objects (canned food, books, or jars of beans) on the cutting board. Let stand 30 minutes before proceeding with recipe.

Nutrition Information

Per slice:
155 calories
8.4 g fat
1.2 g saturated fat
48.9% calories from fat
0 mg cholesterol

15.5 g protein
7.8 g carbohydrate
2.7 g sugar
0.6 g fiber

474 mg sodium
260 mg calcium
2.8 mg iron
1 mg vitamin C
9 mcg beta-carotene
0 mg vitamin E

This recipe is a preview from the upcoming NEW EDITION of
The Survivor's Handbook: Eating Right for Cancer Survival.

View The Cancer Project Recipe of the Week Archive.

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