Tofu Marinade and Recipe

Tofu Marinade and Recipe

TOFU!! Tofu is high protein and low calorie. I tend to eat it 1-2 times a week for lunch and my clients are starting to ask for recipes which is great! I like it because of the high fiber, plant protein and the vitamin k. These nutrients contribute towards the bone building benefits. It can also be great for weight loss and heart health. Enjoy!

My daughter made me a batch of tofu using this marinade recipe. Oh my, it is very tasty. Tofu is only as good as what you marinade it in, and how well you cook it. It takes on a soft, lucious texture in the air fryer and I highly recommend it. It also bakes just fine in the oven and can be sauteed in a pan like chicken cubes. However you decide to cook it, using this recipe for the marinade (or something like it) before cooking the tofu is KEY for good flavor. 

Ingredients for marinade:

1/4 cup soy sauce 

1/2 tsp garlic powder

1/2 tsp onion powder

1/4 tsp pepper

1 tsp maple syrup (or sub for stevia if blood sugar is an issue)

a few drops of hot sauce (Frank's hot sauce)

1 TBSP spicy brown mustard

Directions:

1. Mix together marinade ingredients and set to the side. 
2. Open tofu package and drain water out.
3. Press tofu with paper towels to dry the surface.
4. Chop tofu into small blocks. About 1 inch by 1 inch or a little bit larger depending on what you like. Press the tofu again with paper towels. 
5. Place tofu blocks in a shallow pan. Pour marinade over the blocks of tofu and let sit in fridge for at least 10 minutes and then flip the tofu blocks over to marinade the other side. Thirty minutes per side would be even better. 
6. Preheat air fryer or oven to 350 while tofu is marinading. 
7. Remove basket and spray basket with oil (or spray pan with oil if baking in oven).
8. After preheat is done, place tofu in basket (carefully- with tongs) and cook at 380 degrees for 10-12 minutes, or if you are using an oven, bake for 10-15 minutes. 
9. Flip over tofu half way through the cooking time.
10. Enjoy marinaded tofu on a salad, with a side of 1-2 veggies, or over a grain. It also goes great in a noodle bowl like pad thai.