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Tofu and Swiss Chard Stacks

Tofu and Swiss Chard Stacks

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.

Cooking Light JANUARY 2003

  • Yield: 2 servings

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.

Nutritional Information

Amount per serving
  • Calories: 155
  • Calories from fat: 29%
  • Fat: 5g
  • Saturated fat: 0.4g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 2.8g
  • Protein: 13.8g
  • Carbohydrate: 12.4g
  • Fiber: 2.1g
  • Cholesterol: 0.0mg
  • Iron: 3.9mg
  • Sodium: 754mg
  • Calcium: 130mg
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