Tofu is a great source of protein and, depending on how it was produced, it can be a great source of calcium, too. One half-cup serving of the soy bean-based food has about 10 grams of protein. To put it in perspective, a half cup of milk has about five grams and an egg, a little over six grams. The same amount of ground beef has a little more than twice the protein. Rather than try to mask the quality and mild flavour of tofu by hiding it in saucy recipes or trying to substitute minced tofu for ground meat, why not let it stand on its own, with a savoury Korean sauce to complement its naturally mild flavour. Serve this with rice and veggies for a balanced meal, or offer it as an appetizer.
Ingredients (serves 4 to 6)
|1||280-gram package of firm tofu|
|1 Tbsp||canola oil|
|2 cloves||garlic, minced finely|
|1||green onion, minced|
|1 tsp||Korean hot pepper flakes|
|4 Tbsp||soy sauce|
|2 tsp||sesame oil|
Rinse, pat dry and cut in half a package of tofu. Slice the halves into about 20 square, one-centimetre thick slices. Fry the slices in canola oil over medium heat until golden, about six minutes a side. Arrange on a plate of red leaf (or other) lettuce. Set aside. Whisk all the other ingredients together and drizzle over the fried tofu. Serve while still warm or at room temperature.