Tandoori Tofu

Low Potassium Low Protein Vegetarian Diabetes-Friendly Egg-Free No Shellfish Nut-Free Gluten-Free Dinner

Tandoori Tofu

Low Potassium Low Protein Vegetarian Diabetes-Friendly Egg-Free No Shellfish Nut-Free Gluten-Free Dinner
6 servings
Prep time: 30 minutes
Total time: 30 minutes

Description

A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.” While you’re there, grill some vegetables, too, to serve alongside. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice.

Directions

  1. Preheat grill to medium-high.
  2. Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
  3. Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
  4. Oil the grill rack. Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
  5. Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.

Tips

  • Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
© Meredith Operations Corporation. All rights reserved. Used with permission.

Nutrition Per Serving

  • Calories188 cal
  • Total Fat12.7 g
  • Saturated Fat2.1 g
  • Cholesterol0 mg
  • Sodium426 mg
  • Carbohydrate Total7.2 g
  • Protein13.8 g
  • Phosphorus208 mg
  • Potassium294 mg
  • Fiber1.6 g
  • Calcium327 mg

Ingredients

  • 2 teaspoons paprika
  • 1 teaspoon salt, divided
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon lime juice
  • 2 14-ounce packages extra-firm or firm water-packed tofu, drained
  • ⅔ cup nonfat plain yogurt
  • 6 tablespoons sliced scallions, or chopped fresh cilantro for garnish

Ingredients

  • 2 teaspoons paprika
  • 1 teaspoon salt, divided
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon lime juice
  • 2 14-ounce packages extra-firm or firm water-packed tofu, drained
  • ⅔ cup nonfat plain yogurt
  • 6 tablespoons sliced scallions, or chopped fresh cilantro for garnish
  • 2 teaspoons paprika
  • 1 teaspoon salt, divided
  • ½ teaspoon ground cumin
  • ½ teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon minced garlic
  • 1 tablespoon lime juice
  • 2 14-ounce packages extra-firm or firm water-packed tofu, drained
  • ⅔ cup nonfat plain yogurt
  • 6 tablespoons sliced scallions, or chopped fresh cilantro for garnish

Description

A tandoori-inspired spice rub and smokiness from the grill flavor these tofu “steaks.” While you’re there, grill some vegetables, too, to serve alongside. Serve with: Grilled eggplant and cherry tomato skewers and brown basmati rice.

Directions

  1. Preheat grill to medium-high.
  2. Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
  3. Slice each tofu block crosswise into 6 slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
  4. Oil the grill rack. Grill the tofu until it has grill marks and is heated through, 2 to 3 minutes per side.
  5. Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.

Tips

  • Tip: Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to spray the food with cooking spray.
© Meredith Operations Corporation. All rights reserved. Used with permission.