Test Kitchen: Lemon Herb Tofu

By Rachel Priebe, Nutritional Sciences student, Sargent College

Every Wednesday Karen Jacobs EdD, OTR/L, CPE, FAOTA hosts the Sargent Choice Test Kitchen in Stuvi 2 Apt. 2302 from 8-11pm. She invites the BU community into her home to test new Sargent Choice recipes while we cook, drink tea, and chat about our favorite things.

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Tofu is often a divisive food: people either love it or hate it.  I am one of those in the second camp, but in the spirit of trying new things I decided to give it a second chance with this new Sargent Choice recipe.  A common misconception about the SC program is that it is exclusively vegan or vegetarian.  But it’s not!  The protein used in our recipes is often plant based because it contains high levels of vitamins, minerals, and phytochemicals (healthy compounds in plants) with a low level of fat, but we have lots of recipes that have meat or poultry in them too.

If you have never cooked with tofu before, never fear!  In this recipe, we noticed a few things that I will pass on to you.  First off, tofu tends to be a little crumbly so make sure you are buying either firm or extra firm for this recipe.  Be gentle when handling or cutting it, as we want cubes not crumbles (a few crumbles are OK).  Also, some people are turned off by the soft texture of tofu so if this applies to you, I recommend pre-baking the tofu a little before you put the marinade on.  5-8 minutes in the oven should do the trick.

Overall, this new recipe was very good. Our tasters thought it was a little salty, so if you are salt sensitive maybe cut back on the soy sauce and substitute a little more lemon juice.  This tasty treat would be lovely if paired with a brown rice and vegetable pilaf, or some couscous and a salad.  I know that I enjoy trying new things, and I recommend that you all challenge yourself to try something that you thought you didn’t like each week.  You may surprise yourself!

Lemon Herb Tofu

Yields 4 servings

Ingredients

  • 1 cake firm tofu (about 16 ounces)
  • ¼ cup lemon juice (fresh, bottled is fine)
  • 3 tablespoons light soy sauce (Kikkoman recommended)
  • 2 tablespoons olive oil
  • 2 teaspoons dried herbs (rosemary, dill, oregano)
  • ¼ black pepper
  • 2 garlic cloves, minced (optional)

Directions

  1. Preheat oven to 400°F
  2. Cut the block of tofu into 4 slices and then cut the slices into cubes or triangles.
  3. Spread the tofu pieces in a single layer in a lightly oiled pan large enough to hold them.
  4. Whisk together the lemon juice, soy sauce, oil, herbs, pepper, and garlic.  Pour over the tofu.
  5. Baked uncovered, stirring (and spooning the sauce over the tofu) every 10 or 15 minutes, until most of the marinade is absorbed and the tofu is firm and chewy, about 30 to 35 minutes.
  6. Serve hot, at room temperature, or chilled.

 

 

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