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Griddled Tofu with Garlic-Sesame Bok Choy

Yield 4 servings (serving size: 2 cups bok choy mixture and 2 tofu slices)

Ingredients

  • 1 cup water
  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon sesame seeds
  • 1 tablespoon brown sugar
  • 1 tablespoon rice vinegar
  • 1 teaspoon crushed red pepper
  • 2 teaspoons minced peeled gingerroot
  • 2 teaspoons dark sesame oil
  • 3 garlic cloves
  • 2 (10.5 ounce) packages reduced-fat firm tofu, drained
  • Vegetable cooking spray
  • 1 teaspoon vegetable oil
  • 1 teaspoon dark sesame oil
  • 12 cups thinly sliced bok choy
  • 1 teaspoon minced peeled gingerroot
  • 2 garlic cloves, minced
  • 2 1/2 cups diagonally sliced green onions
  • 1 tablespoon low-sodium soy sauce

Nutrition Information

  • calories 187
  • caloriesfromfat 40 %
  • fat 8.2 g
  • satfat 1.2 g
  • monofat 2.5 g
  • polyfat 3.7 g
  • protein 13.9 g
  • carbohydrate 15 g
  • fiber 3.9 g
  • cholesterol 0.0 mg
  • iron 2.9 mg
  • sodium 761 mg
  • calcium 278 mg

How to Make It

  1. Combine first 9 ingredients in a blender, and process until smooth. Pour puréed sesame seed mixture into a large bowl; set aside. Cut each tofu cake crosswise into 4 slices. Place tofu slices in sesame seed mixture, and marinate in refrigerator at least 2 hours.

  2. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Remove tofu slices from marinade; discard marinade. Add tofu slices to skillet, and cook 2 minutes on each side or until browned. Remove from skillet; set aside, and keep warm.

  3. Heat 1 teaspoon vegetable oil and 1 teaspoon sesame oil in skillet over medium-high heat. Add bok choy, 1 teaspoon gingerroot, and minced garlic; sauté 2 minutes. Add green onions and 1 tablespoon soy sauce; sauté 2 minutes.

  4. Spoon bok choy mixture onto individual plates, and top with tofu slices.