Jun 4, 2009

Soy Tofu with Roasted Vegetables

Soy sauce and tofu, is one my favorite combinations. I always use low sodium soy sauce, much more healthier than original version. This dish is healthy and tasty as well as high in protein and low in fat. Could be enjoyed by vegetarians or non-vegetarians, just use chicken breast cut up and non-vegetarians would be pleased.


Low sodium soy sauce 1/2 cup
Dry sherry 1 cup (or other dry white wine)
Firm tofu 300 g (about 1 package)
Olive oil or vegetable oil 4 tsp
Broccoli florets 1 3/4 cups
Medium yellow pepper thinly sliced 1
Medium orange pepper thinly sliced 1
Sweet yellow onion (like vidallia) 1 (thinly sliced)
Wild rice to serve with (optional)

Preheat the oven to 400˚F and lightly oil an oven proof dish. Cut tofu in 4 triangles, the triangles will be thick, to slim them down cut each triangle in 2, you will end up with 8 triangles.
In a skillet pour the soy sauce and sherry and bring to a boil, add the tofu and simmer for 5 minutes

Gently turn the tofu and simmer for 5 more minutes. While the tofu is cooking it time to attend to the vegetables. Cut the onion, cut the peppers and trim the broccoli.
When the 10 minutes of cooking the tofu are done, gently transfer it in the oven proof dish(reserve the sauce) and using a pastry brush and 2 tsp of oil (from the total of 4 tsp),brush the top and sides of the tofu.
Add to the cut vegetables the rest of the 2 tsp of oil and mix well.
Arrange the vegetable around the tofu and pour the reserved soy sauce over them.
Bake in the oven for 20 minutes until the vegetables are cooked but still crispy. Serve with steamed wild rice or with your choice of side dish.
Even Little Chef is enjoying tofu (sometimes)


On-off said...

i'm non-vegetarian but Soy sauce and tofu, is one my favorite combinations too !... ;-)

Laura said...

I'm the only vegetarian in the house. But, when I make the soy tofu my husband and little boy become vegetarians for the day

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