Out Now!
The Sports Nutrition for Women E-COURSE

5 Minute Flash-Marinated Tofu Recipe

$1 protein.
Half a block of tofu will provide 25-30g of high quality protein and most grocery stores sell 1 block of generic tofu for $1.99.

Ingredients:
1 block firm or extra firm tofu
5 tablespoons soy sauce
3 tablespoons rice vinegar
3 tablespoons everything bagel seasoning
1 teaspoon honey
2 teaspoons sesame oil

Instructions:

  1. Preheat an oven to 425 degrees.

  2. Remove the tofu block from the packaging and lightly squeeze out as much water as you can, holding over a sink for 10-20 seconds or so.

  3. Wrap the lightly squeezed tofu block in a kitchen towel or paper towels.

  4. Place the tofu block on a cutting board and place a heavy object on top to press excess water out of the tofu. Consider using a cast-iron skillet or heavy ceramic baking dish. Let the tofu press for 10 minutes.

  5. Meanwhile, whisk all other ingredients together in a bowl.

  6. After tofu has been pressed for 10 minutes or so, remove the block from the towel and place on a cutting board. Cut through the thinnest part, like a layered cake with icing in between. This should make 2, 3/4 inch thick slabs. Then cut those pieces in half and then thirds from the top. It isn’t super important to get the cuts correct, but you do want the slices about 1/2-3/4 inch thick so they soak up the marinade.

  7. Place the tofu squares in the bowl with the marinade and stir to coat.

  8. Place the tofu in a 9x9inch glass baking dish. Separate each square by 1/2 inch or so and pour the excess marinade on top.

  9. Bake in the oven for 20-25 minutes until edges turn golden brown and marinade on tofu starts to look like a glaze.

  10. Remove from oven and serve the tofu with marinade.

  11. Serve with assorted veggies and rice.

Servings per Recipe: 2

Notes: This is an inexpensive and easy protein-rich food for weeknights. If you’ve never tried tofu before, this is a great recipe to start with! You can allow the tofu to sit in the marinade for up to 4 hours in the fridge in a covered reusable container before baking. This will allow more of the flavors of the marinade to soak into the tofu.

READ MORE:
Fuel Potential.
Unleash Potential.
Once a month nutrition tips, recipes, exclusive discounts, and news!