Baked Tofu Squares with Tomato Relish
PREPARATION: 20 MINUTES, COOKING: 25 MINUTES
10 ounces (300 g) firm tofu
2 tablespoons (30 ml) all-purpose flour
freshly ground black pepper
1 teaspoon (15 ml) olive oil, for brushing
3 teaspoons (15 ml) olive oil
1 small onion, finely chopped
1 teaspoon (5 ml) ground coriander
1/2 teaspoon (2 ml) ground cumin
1/2 teaspoon (2 ml) mild paprika
1 1/3 cups (350 g) ripe tomatoes, finely chopped
2 teaspoons (10 ml) balsamic vinegar
1/4 cup (15 g) chopped fresh cilantro leaves and stems
1 Preheat the oven to 425°F (220°C). Line a baking pan with parchment paper. Drain the tofu on a few layers of folded paper towel and leave for about 5 minutes to remove the surface moisture.
2 Meanwhile, make the tomato relish. Heat the oil in a saucepan over medium heat, add the onion and cook, stirring, for 4 minutes, or until soft. Add the ground coriander, cumin and paprika and cook, stirring, for 30 seconds. Add the tomatoes and any tomato juices, along with the vinegar. Bring to a simmer, and cook, uncovered, stirring frequently, for 20 minutes, or until thick. Stir in the chopped cilantro. Remove the pan from the heat and cover to keep warm.
3 Meanwhile, cut the tofu into 1/2 inch (1 cm) slices, and halve each slice crosswise. Combine the flour and pepper on a plate. Toss the tofu pieces in the flour mixture to coat lightly. Place them on the baking pan and brush with oil. Bake for 25 minutes, or until pale golden on the edges.
4 Stack three pieces of warm tofu on top of each other, and top with a spoonful of tomato relish. If you like, use toothpicks to secure the tofu stacks.
Each serving provides
164 calories, 11 g protein, 10 g fat (1 g saturated fat), 8 g carbohydrate (3 g sugars), 3 g fiber, 16 mg sodium
THIS SNACK OF TOFU, topped with a richly spiced tomato relish, combines the benefits of soy protein with the cancer-protecting properties of cooked tomato and the strong antioxidant substances in cumin, cilantro and paprika.
|Baked Tofu Squares with Tomato Relish|