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腌制Tofu

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Baked tofu is crispy on the outside, creamy inside, and loaded with flavor. Removing as much water as possible from the tofu before cooking it, as in this recipe, helps the tofu absorb the flavors of the marinade and cook up crisp rather than mushy. It is delicious eaten as is or in sandwiches, salads, or stir-fries. Serve hot or cold.

Ingredients

Serves 4

1 pound extra-firm tofu
2 tablespoons low-sodium soy sauce
1 tablespoon orange juice
2 teaspoons sesame oil
1 teaspoon canola oil
Cooking spray
  1. Step 1

    1. Slice the tofu into 1/2-inch-thick slabs and lay the slices on top of paper towels. Use more paper towels (you'll probably need three) and firmly pat the tofu in order to remove as much of the water as possible. Cut the tofu into 3/4-inch cubes.

    Step 2

    2. In a medium bowl, combine the soy sauce, orange juice, sesame oil, and canola oil. Add the tofu cubes and toss gently. Cover and let the tofu marinate in the refrigerator for at least 30 minutes, and up to 24 hours.

    Step 3

    3. Preheat the oven to 450°F. Spray a large shallow baking dish with cooking spray. Place the tofu in a single layer in the baking dish. Bake for 25 to 30 minutes, or until golden brown.

Nutrition Per Serving

Calories 145; Fat 10.4 g (Sat 1.4 g
Mono 3.1 g
Poly 5.3 g); Protein 12.3 g; Carb 3.4 g; Fiber .5 g; Chol 0 mg; Sodium 311 mg
#### Nutritional analysis provided by _Small Changes
Big Results_
Reprinted with permission fromSmall Changes, Big Results: A Wellness Plan with 65 Recipes for a Healthy, Balanced Life Full of Flavor, Revised and Updatedby Ellie Krieger with Kelly James-Enger. Copyright © 2005, 2012 by In Balance, LLC. Published by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisherEllie Kriegeris the host ofHealthy Appetite,the popular Food Network and Cooking Channel program. She is the author of theNew York Timesbestselling cookbooksThe Food You Crave(recipient of James Beard and IACP Awards) andSo Easy,as well asComfort Food Fix.She holds an MS in nutrition from Columbia and a BS from Cornell. Ellie lives in New York City.
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  • I loved the marinade but because it is summer I cooked it in an un-oiled, cured, cast-iron skillet that was pre-heated so that when I flicked water on it the droplets sizzled and evaporated immediately. It was faster than the oven and had nicely caramelized on the outside. It was a superb snack to make for my husband so he could explore tofu. He said he had expected it to taste like salmon because of the marinade. I suggested it was further akin to the texture of Halloumi cheese in terms of how it changed from hot to cold, but that it was a soybean based product so that is the flavour profile it is nearest to. We both enjoyed it and will use it to reduce our meat based-protein consumption, in our future recipes.

    • jessie8967

    • London, UK

    • 6/11/2019

  • Looks primevally ugly, but really delicious. I'll definitely make it again.

    • ellenrls

    • Baltimore

    • 10/15/2017

  • This was really tasty and quick to put together.My whole family thought this was "make again". I always have these ingredients on hand. I love having a cake of tofu in the fridge for those nights when you forgot to defrost meat - and it's so cheap! Will definitely make again.

    • Anonymous

    • Vancouver, BC

    • 2/5/2014

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