Mango Marinated Tofu

It's mango season! If you've been hesitant to try tofu then this is the perfect recipe for you. The mango and ginger marinade gives the dish a sweet and tangy flavor that is hard to beat. Choose mangoes that are ripe, but not overripe. The fruit should give only slightly when squeezed. Serve with brown rice and fresh steamed broccoli.

Yield: 6 serving

Here's what you need...

Marinade:

• 2 teaspoons olive oil
• 3 cloves garlic
• 3 tablespoons chopped ginger
• 1/4 cup chopped yellow onion
• 2 large mangoes, chopped
• 1/4 pure maple syrup
• 1 cup vegetable broth
• 2 tablespoons red wine vinegar
• 1/4 cup lime juice
• 1 cup orange juice
• 1/4 teaspoon allspice
• Dash of pepper
• Dash of salt

• 2 pounds extra-firm tofu, drained and sliced
• 1 mango sliced
• 1 red bell pepper, cut into long slices

1. In a medium saucepan combine the oil, garlic, ginger and onion, saute over medium heat for about 5 minutes. Add the chopped mango and sauté for another 5 minutes.
2. Add the maple syrup and vegetable broth, cover and simmer for 35 minutes. Uncover and simmer for another 5 minutes.
3. Add the vinegar, lime juice, orange juice, allspice, pepper and salt. Allow the mixture to cool and then puree in blender until smooth.
4. Place the sliced tofu and mango marinade in a sealable plastic bag or a plastic container with lid. Marinate in the fridge for one hour or overnight.
5. Preheat the oven to 375 degrees. Place the marinated tofu in a single layer on a rimmed baking sheet, reserving half of the marinade. Bake for 20 minutes.
6. Flip over the tofu. Coat the remaining mango slices and pepper slices in marinade and add to pan. Bake for an additional 15 minutes.
7. Serve with brown rice and steamed broccoli.

Nutritional Analysis: One serving equals: 219 calories, 1g fat, 7g carbohydrate, 4 g fiber, and 9g protein.

Written by :

CaymanActive.com

 

Health & Fitness - Healthy Recipes