Time for Tofu

Written by Diana Cullum-Dugan, RDN, LDN


If you haven’t explored tofu in a while, now’s the time. Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade.

Tofu is a first generation soy product meaning it’s pretty darn near its original state. It is a low calorie, high protein way to reduce cholesterol, increase fullness to keep hunger at bay, and yield long-lasting energy (especially if paired with carb-rich veggies and whole grains).

Spice up your plate – tell me what your tofu experience was like after you add this dish to your table.

Spicy Grilled Tofu


  • 1 lb extra-firm tofu
  • 1/4 c. fresh lime juice
  • 1/4 c. maple syrup
  • 1/4 c. low-sodium tamari or soy sauce
  • 2 t. chile paste
  • 3 medium cloves garlic, minced
  • 1/4 t. ground black pepper


  1. Drain tofu and slice it lengthwise into 8 slices. Place tofu slices on a plate covered with a thin kitchen towel and cover with another thin towel. Put a heavy object, like a plate with a heavy weight on top of the tofu and let stand 20 minutes. Drain excess water that did not soak into the towels.
  2. Arrange tofu in single layer in 13 x 9-inch glass baking dish. Whisk together lime juice, syrup, tamari, chile paste, garlic and pepper in small bowl. Pour over tofu so both sides are covered. Cover tightly with plastic wrap and chill 4 hours, or overnight, turning tofu once in the marinade.
  3. Spray a grill rack or pan with nonstick cooking spray. Heat large non-stick skillet to medium heat. Remove tofu slices from baking dish, reserving marinade. Grill tofu slices 3 to 4 minutes on each side, or until browned and crisp on the outside. Plate the tofu and heat reserved marinade in the skillet until warmed. Pour over tofu and serve immediately. This is nice with a whole grain like quinoa and stir-fry vegetables. Also, tofu serves as a sandwich filler topped with sprouts, lettuce and tomato.

Nutritionals Per Serving (serves 4)

Calories: 197, Protein: 12g, Total fat: 7g, Saturated fat: g, Carbs: 25g, Cholesterol: mg, Sodium: 581mg, Fiber: 1g, Sugars: 17g

Recipe adapted from Vegetarian Times