So many people find tofu to be “bland” and “tasteless” – to them I say, I’ve done it! I’ve figured out how to make it taste great! It’s all in the marination, my friends! I’ve mentioned before that I don’t eat a whole lot of meat; I almost exclusively stick to chicken and turkey (sometimes pork if I’m feeling crazy). It gets repetitive, so I thought I’d give tofu a go – after all the hard work I’ve been doing this week, I needed a solid meal to pack for lunch. With the proper seasoning, I am convinced that anything can taste amazing.
I’m surprised at how far I’ve come in terms of vegetable consumption. Back in my first year of University, you would be hard pressed to find any in my diet unless my parents forced me to eat them. Now, I can’t get enough of the colourful, nutritious, and delicious. Can I tell you a secret, though? Mushrooms are my favourite. Don’t tell the carrots.
With flavouring products like tofu or soy beans, I find it best to use a very potent and dominating taste for marination to avoid descriptions like “bland and tasteless”, which is why I chose to make a Teriyaki marinade. It’s strong and very aromatic. To be completely honest, the better the food smells to me, the better it’ll taste – maybe it’s a psychological thing!
Why tofu, of all things? Well, for a change in pace! I wanted protein from somewhere different than meat. And tofu packs it in like a pro! Not only is it high in protein, but being made of curdled soybean milk, it provides calcium, contains zero cholesterol, and is very low in carbs! And as you already know, 1 serving is only 300 calories. It’s exactly what I needed after a long day.
I’ll provide a disclosure about the recipe here; while it does have a teriyaki marinade the recipe aims to increase the healthfulness of the meal by not making a thick and large amount of sauce to drench the vegetables and tofu (as you can see from the photographs). As a result, there is much less sodium.
- 1 package of low fat tofu
- 1 full zucchini, sliced
- 1 medium sized carrots, sliced
- 1 cup sliced mushrooms
- 1 tablespoon low sodium soy sauce
- 1 teaspoon teriyaki sauce
- 1/2 teaspoon onion powder
- 1 teaspoon minced garlic
- 1 teaspoon sesame oil
- 1 teaspoon olive oil
- 1 teaspoon chili pepper flakes
- ½ teaspoon pepper
- Preheat your oven to 400 degrees and line a baking tray with parchment paper
- In a bowl, mix together all the marinade/sauce ingredients except the olive oil and garlic. Slice the tofu into little cubes and submerge in the marinade for at least 15 minutes (let it soak in the flavour!)
- Reserve the remaining marinade and place the marinated cubes of tofu onto the baking sheet and bake for 40 minutes until browned
- In a large wok, heat the olive oil and garlic and saute the vegetables until carrots and zucchini become soft, and the mushrooms become translucent
- Add in the baked tofu and pour in the remaining marinade into the wok and stir together until all pieces are coated
- Garnish with extra black pepper, if desired