Tofu, Grilled with Mediterranean Chopped Salad Recipe

Looking for an easy Tofu, grilled with Mediterranean Chopped salad recipe? Learn how to make Tofu, grilled with Mediterranean Chopped salad using healthy ingredients.


Submitted by pokadot27

Makes 4 servings



http://www.eatingwell.com/recipes/mediterranean_salad.html

Recipe Ingredients for Tofu, grilled with Mediterranean Chopped salad


TOFU:
1/4 cup lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
2 teaspoons dried oregano
1/2 teaspoon salt
1 Freshly ground pepper to taste
14 ounces extra-firm tofu

SALAD:
2 medium tomatoes, seeded and diced
1 cup diced seedless cucumber (1/4 medium)
1/4 cup chopped scallions
1/4 cup chopped fresh parsley
1/4 cup Kalamata olives, pitted and coarsely chopped
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar
1/4 teaspoon salt
1 Freshly ground pepper to taste

Recipe Directions for Tofu, grilled with Mediterranean Chopped salad

  1. Preheat grill.

  2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.

  3. Drain and rinse tofu; pat dry. Cut the block crosswise into eight 1/2-inch-thick slices and place in a shallow glass dish. Add remaining marinade and turn to coat. Cover and refrigerate for at least 30 minutes or for up to 8 hours.

  4. Meanwhile, make Mediterranean Chopped Salad.

  5. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Drain the tofu, discarding marinade. Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side (see Tip). Serve immediately, topped with the salad.

  6. SALAD:

  7. Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl;

  8. toss gently to mix. Serve within 1 hour.

Categories

Main Dish

Nutrition Facts
Serving Size 238.4g
Amount Per Serving
Calories
228
Calories from Fat
147
% Daily Value*
Total Fat
16.3g
25%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
517mg
22%
Potassium
264mg
8%
Total Carbohydrates
9.7g
3%
Dietary Fiber
3.1g
12%
Sugars
2.6g
Protein
11.3g
Vitamin A 20% Vitamin C 38%
Calcium 12% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • No cholesterol
  • High in vitamin C
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