Healthy Recipe of the Week

A light, savory, plant protein-rich dish!

Crunchy Tofu Salad

Ingredients

• 16 ounces High Protein or Extra Firm Tofu (*I recommend this type at Trader Joe’s.)
• 2 tablespoons Neutral Oil such as, Peanut, Sunflower, or Safflower
• 1/4 cup Cornstarch
• 1 Garlic Clove (finely minced)
• 1 tablespoon Rice Vinegar
• 2 tablespoons Reduced-Sodium Soy Sauce
• 1 tablespoon Miso Paste
• 1 teaspoon Toasted Sesame Oil
• 4 cups Romaine Lettuce (chopped)
• 2 cups Kale (chopped)
• 2 cups Cabbage (shredded)
• 1 cup Carrots (spiral-cut or grated)
• 1/2 cup Radish (sliced)

Directions

Preheat the oven to 375°F. Cut the tofu into 1/2-inch cubes. In a medium bowl, whisk together the neutral oil and cornstarch. Toss the tofu in the oil mixture, then spread it onto a rimmed baking pan. Bake until crisp (about 20 minutes). Allow to cool.

 In a large bowl, prepare the dressing: Whisk together the garlic, rice vinegar, soy sauce, miso paste, and sesame oil. Toss with the vegetables and the tofu.

*Tip: Add to the tofu to the salad after it has cooled to warm or room temperature.

*Tip: If tofu sometimes gives you gastric distress or bloating (like me), try swapping the tofu for edamame or tempeh.

Yields: 4 servings

Preparation Time: 30 minutes

Nutritional Information

Per Serving (2 1/4 cups): 320 Calories | 18g Total Fat | 2.5g Saturated Fat | 21g Carbohydrates | 4g Fiber | 4g Total Sugar | 0g Added Sugar | 22g Protein | 480mg Sodium

 

 

For more recipes by Chef Kate, visit cspinet.org/TheHealthyCook.

 

 

 

 

 

Reference

Chef Kate. (2024, March/April). The healthy cook: Crunchy tofu salad. Nutrition Action. P. 14.