Grilled Marinated Tofu
Grilled Marinated Tofu - A spicy mix of chili, soy sauce, honey and orange
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.
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 298 μg | (99 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 945 mg | (24 %) | ||
| Calcium | 334 mg | (33 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 5.5 mg | (37 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 158 mg | |||
| Cholesterol | 0 mg |
Kitchen utensils
Preparation steps
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.
Cut tofu into 4 equal sized pieces and place in a baking dish. Coat with orange juice marinade, cover and refrigerate for 6 hours.
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.
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.
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.
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.
