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When you think about it, soy is nothing short of a miracle. From a little green bean comes tofu, tempeh, miso paste, soy sauce, soymilk—and that’s just the short list. While Asian countries caught on to soy’s incredible versatility and nutritional benefits centuries ago, it’s taken Westerners a little longer to realize that not only is soy good for you, it’s just plain good. The creaminess of silken tofu, the meaty texture of tempeh, the saltiness of miso and the nutty crunch of edamame (fresh green soybeans) are not only essential, they’ve become irresistible to more and more people. These inventive, extra-easy recipes will only make them more so.
Orange Lacquered Tofu
Serves 4 • Vegan • 30 minutes or fewer
This recipe proves that you don’t need a lot of fancy ingredients to create a dish with sophisticated flavor. Serve with baked sweet potatoes and steamed collard greens or cut the tofu into cubes and toss them with Asian noodles.
1/4 cup low-sodium tamari or soy sauce
2 Tbs. orange juice
2 tsp. maple syrup or honey
2 tsp. dark sesame oil
1 14-oz. pkg. extra-firm tofu, drained well and cut crosswise into
8 1/2-inch-thick slices
1. Combine tamari, orange juice, syrup and sesame oil in medium bowl; whisk to blend. Season to taste with pinch of freshly ground black pepper (or cayenne, for a little more bite).
2. Spray large cast-iron or nonstick skillet with cooking spray and heat over medium-high heat. Add tofu, and cook, without disturbing, about 7 minutes, until crisp and golden. Turn over, and cook about 5 minutes, or until crisp and golden.
3. Pour in tamari mixture, and shake pan back and forth to coat tofu. Reduce heat to medium; cook 2 to 3 minutes, until sauce is syrupy and tofu is glazed (sauce will get sticky if cooked longer). Serve hot or at room temperature.
PER SERVING: 138 CAL; 13G PROT; 8.5G TOTAL FAT (1.5G SAT. FAT); 5G CARB; 0MG CHOL; 390MG SOD; 1G FIBER; 3G SUGARS