Sesame Pan-Seared Tofu on Fresh Spinach with Soy-Orange Vinaigrette √

Serves 4.

Note: Quick and light, this comes together in a flash. Use the extra-firm tofu, and drain it for at least 10 minutes before searing.

• 1 tbsp. sesame seeds

• 1 (14-oz.) pkg. regular firm or extra-firm tofu, drained

• 2 tbsp. vegetable oil, divided

• 1 1/2 lb. baby spinach

• 2 tsp. grated peeled fresh ginger

• 1 garlic clove, minced

• 1/4 c. fresh orange juice

• 2 tbsp. soy sauce

• 2 tsp. dark or toasted sesame oil


To toast sesame seeds: Put the seeds into a dry heavy skillet set over medium heat and stir until they're fragrant and golden. Remove and set aside.

To prepare the tofu: Pat the tofu dry. Cut into ½-inch thick slices. Film a skillet with 1 tablespoon of the oil and set over medium high heat. Add the tofu and cook, turning once until golden, about 8 minutes total. Transfer the tofu to a plate. Add the remaining 1 tablespoon of oil and then the spinach; cook until just wilted, about 15 to 30 seconds. Transfer the spinach to a platter and arrange the tofu slices on top.

In a small bowl, whisk together the ginger, garlic, orange juice, soy sauce and sesame oil. Pour into the skillet. Set over medium heat and simmer for about 1 minute. Drizzle this over the tofu and sprinkle with the toasted sesame seeds.

Nutrition information per serving:

Calories 220 Fat 15 g Sodium 600 mg

Carbohydrates 11 g Saturated fat 3 g Calcium 375 mg

Protein 14 g Cholesterol 0 mg Dietary fiber 5 g

Diabetic exchanges per serving: 2 vegetable, 1½ medium-fat meat, 1½ fat.

Broiled or Grilled Tofu Steaks with Vinaigrette √

Serves 4.

Note: Serve these "steaks" over shredded cabbage for a salad, or piled into a sandwich or wrapped into lavash or a large tortilla.

• 1/4 c. soy sauce

• 2 tbsp. vegetable oil

• 2 tsp. honey

• 1 small jalapeño chile, seeded and minced

• 1 (14-oz.) pkg. regular firm or extra-firm tofu, drained

• 1/4 c. chopped fresh cilantro

• 1 lime, quartered


Preheat the grill or broiler to medium-high.

In a small dish, whisk together the soy sauce, oil, honey and chile. Brush some of the glaze on all sides of the tofu. Grill or broil the tofu until it is nicely browned, watching that it doesn't burn, on each side, about 8 to 10 minutes total.

Drizzle the remaining glaze over the steaks before serving, garnish with the cilantro and serve with the lime wedges on the side.

Nutrition information per serving:

Calories 155 Fat 11 g Sodium 910 mg

Carbohydrates 8 g Saturated fat 2 g Calcium 210 mg

Protein 9 g Cholesterol 0 mg Dietary fiber 2 g

Diabetic exchanges per serving: ½ other carb, 1 medium-fat meat, 1 fat.

Lemony Tofu Mayo √

Makes about 1 cup.

Note: This will keep about 5 days in the refrigerator. It's terrific on sandwiches, whisked with more lemon juice to drizzle over grilled or broiled chicken or fish. Jazz it up with fresh herbs for a dip.

• 6 oz. silken tofu, drained

• 1/3 c. vegetable oil

• 1 small garlic clove

• 3 tsp. Dijon mustard

• 1 tbsp. fresh lemon juice

• Salt and freshly ground black pepper to taste


Put all of the ingredients into a blender or food processor fitted with a steel blade. Process until smooth, taste and adjust the seasonings.

Nutrition information per 1 tablespoon:

Calories 48 Fat 5 g Sodium 26 mg

Carbohydrates 0 g Saturated fat 1 g Calcium 4 mg

Protein 1 g Cholesterol 0 mg Dietary fiber 0 g

Diabetic exchanges per serving: 1 fat.

Coconut Curry Tofu √

Serves 4.

Note: This is wonderful over rice and topped with toasted coconut, chopped peanuts, cilantro and a little yogurt.

• 1/4 c. shredded coconut

• 1 (14-oz.) pkg. regular or firm tofu, drained

• 1 c. coconut milk (NOT cream of coconut)

• 1/4 c. vegetable stock or water

• 1 tsp. honey, or to taste

• 1 to 2 tsp. curry powder, to taste

• 2 garlic cloves, chopped

• 1/4 c. chopped green onions

• 2 tbsp. fresh lemon juice, or to taste

• 2 tsp. soy sauce, or to taste

• 1/4 c. chopped peanuts

• 1/4 c. chopped cilantro


To toast coconut: Preheat oven to 350 degrees. Spread coconut onto baking sheet and toast until it begins to turn a light caramel brown and smells nutty, about 1 to 3 minutes. Remove and set aside.

To prepare tofu: Slice the tofu into ½-inch cubes.

In a medium skillet, whisk together the coconut milk, stock, honey, curry powder and garlic. Set over medium heat and bring to a simmer and cook for 1 minute.

Stir in the tofu and continue cooking until the tofu has absorbed about half of the liquid, about 10 minutes. Stir in the green onions. Season to taste with the lemon juice and soy sauce. Serve over rice garnished with the coconut, peanuts and cilantro.

Nutrition information per serving:

Calories 286 Fat 24 g Sodium 255 mg

Carbohydrates 12 g Saturated fat 15 g Calcium 220 mg

Protein 12 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 other carb, 1½ medium-fat meat, 3½ fat.