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Recipe: Tofu hoisin with baby bok choy

Recipe: Tofu hoisin with baby bok choy

Tofu hoisin with baby bok choy — one of many healthy recipes from Mayo Clinic.

This easy oven-baked tofu has a subtle barbecue-like flavor. Steam the bok choy while the tofu bakes, and dinner can be on the table in less than 30 minutes.


Directions

Preheat the oven to 450 F. Cut the tofu lengthwise into 4 slices. Cut each slice into 2 triangles. Place the tofu triangles on a plate and cover with plastic wrap. Top with a second plate and a heavy weight and let stand for 10 minutes.

In a small bowl, whisk together the hoisin sauce, vinegar, brown sugar, light soy sauce, mustard, chili garlic sauce and garlic. Spread 1/3 of the mixture in an oblong baking dish. Drain the tofu, arrange the triangles in the dish, and top with the remaining hoisin mixture. Bake until heated through, 10 to 15 minutes.

While the tofu is baking, bring 1 inch water to a boil in a large pot fitted with a steamer basket. Add the bok choy, cover and steam until tender, 6 to 8 minutes. Transfer to a plate. Sprinkle with the sesame oil. Serve 2 bok choy halves and 2 tofu triangles on each individual plate.


Ingredients
  • 1 pound firm tofu, drained
  • 3 tablespoons hoisin sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon firmly packed brown sugar
  • 1 tablespoon light (reduced sodium) soy sauce
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon chili garlic sauce
  • 1 clove garlic, minced
  • 4 heads baby bok choy, halved
  • 1 teaspoon sesame oil

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs 
Fats 
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories130 
Carbohydrate11 g 
Cholesterol0 mg 
Fiber1 g 
Monounsaturatedfat2 g 
Potassium 
Protein10 g 
Saturatedfat1 g 
Servingsize 
Sodium437 mg 
TotalFat5 g 

2011-05-19

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