Tofu and Swiss Chard Stacks

recipe
Marinated, broiled tofu and a spicy chard mixture are layered for free-form individual lasagnas. Use water-packed tofu; its firm texture holds up well. Serve with fried rice that's been tossed with steamed edamame.

Yield:

2 servings

Recipe from

Cooking Light

Nutritional Information

Calories 155
Caloriesfromfat 29 %
Fat 5 g
Satfat 0.4 g
Monofat 1.2 g
Polyfat 2.8 g
Protein 13.8 g
Carbohydrate 12.4 g
Fiber 2.1 g
Cholesterol 0.0 mg
Iron 3.9 mg
Sodium 754 mg
Calcium 130 mg

Ingredients

Tofu:
2 tablespoons low-sodium soy sauce
1 tablespoon mirin (sweet rice wine)
2 teaspoons rice vinegar
1 teaspoon honey
1 (12.3-ounce) package water-packed reduced-fat firm tofu, drained
Cooking spray
Greens:
1 teaspoon dark sesame oil
1 cup thinly sliced shiitake mushroom caps
1 1/2 teaspoons minced peeled fresh ginger
1/4 teaspoon crushed red pepper
2 garlic cloves, minced
4 cups thinly sliced Swiss chard
1/2 teaspoon sesame seeds, toasted
2 teaspoons low-sodium soy sauce

Preparation

To prepare tofu, combine the first 4 ingredients, stirring with a whisk. Cut tofu lengthwise into 4 equal slices. Carefully place tofu in an 11 x 7-inch baking dish. Pour the soy sauce mixture over tofu. Cover and refrigerate 30 minutes, carefully turning once.

Preheat broiler.

Remove tofu from dish; discard marinade. Place tofu on a baking sheet coated with cooking spray. Broil 10 minutes on each side or until tofu is lightly browned.

To prepare greens, heat oil in a large nonstick skillet over medium heat. Add mushrooms, ginger, pepper, and garlic; cook 1 minute, stirring frequently. Add chard and sesame seeds; cook 3 minutes or until chard wilts, stirring frequently. Stir in 2 teaspoons soy sauce.

Place 1/4 cup chard mixture on each of 2 plates; top each serving with 1 tofu slice. Repeat layers with remaining chard and tofu.

Steve Petusevsky,

Cooking Light

January 2003
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