EatSmarter exclusive recipe

Grilled Marinated Tofu

with Steamed Baby Bok Choy
Average: 4.8 (4 votes)
(4 votes)
Grilled Marinated Tofu

Grilled Marinated Tofu - A spicy mix of chili, soy sauce, honey and orange

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Health Score:
9,1 / 10
35 min.
ready in 6 h. 30 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Tofu is cholesterol-free and rich in protein and essential amino acids. Potassium, calcium and B-vitamins, especially folic acid, are also abundant in this recipe.

If you can't find bok choy, use chard or chinese cabbage. Just make sure to cut the stems or leave the leaves a little smaller.

1 serving contains
(Percentage of daily recommendation)
Calorie288 kcal(14 %)
Protein26 g(27 %)
Fat16 g(14 %)
Carbohydrates7 g(5 %)
Sugar added1 g(4 %)
Roughage5.5 g(18 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.6 mg(63 %)
Vitamin B₆0.5 mg(36 %)
Folate298 μg(99 %)
Pantothenic acid0.9 mg(15 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium945 mg(24 %)
Calcium334 mg(33 %)
Magnesium107 mg(36 %)
Iron5.5 mg(37 %)
Iodine6 μg(3 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.3 g
Uric acid158 mg
Cholesterol0 mg
Development of this recipe:


1 Orange
4 tablespoons soy sauce
1 tablespoon honey
1 pinch Red pepper flakes
1 ½ pounds firm Tofu
8 Bok Choy
1 small carrot
1 piece ginger (about 1 ounce)
1 shallot
2 tablespoons vegetable oil
How healthy are the main ingredients?
soy saucegingerhoneyOrangeTofuBok Choy

Kitchen utensils

1 Pot with lid, 1 Casserole dish, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Mandoline, 1 Sieve, 1 Slotted spatula, 1 Grill pan

Preparation steps

Grilled Marinated Tofu preparation step 1

Juice orange. In a bowl, combine soy sauce, 5 tablespoons orange juice, honey and chile flakes. Stir to combine. Set aside 4 tablespoons of the liquid.

Grilled Marinated Tofu preparation step 2

Cut tofu into 4 equal sized pieces and place in a baking dish. Coat with orange juice marinade, cover and refrigerate for 6 hours.

Grilled Marinated Tofu preparation step 3

Rinse baby bok choy and drain well. Peel carrot and slice into very thin strips. Peel ginger root and cut into thin strips. Peel and finely chop the shallot.

Grilled Marinated Tofu preparation step 4

Heat 1 tablespoon of oil in a pot over medium heat. Add ginger and shallot and sauté for 2 minutes. Add carrot strips and sauté 1 minute.

Grilled Marinated Tofu preparation step 5

Add bok choy to the pot and season with some of the reserved marinade. Cover and cook for 2 minutes. Remove lid and cook just until al dente, 1-2 minutes. Reduce heat and keep warm in the pot.

Grilled Marinated Tofu preparation step 6

Grease a grill pan with remaining oil. Drain the tofu well and sear over high heat on each side for 1-2 minutes. Place tofu and bok choy on plate and serve immediately.