Lieve has taken to downloading recipes from Web MD. These are supposed to be healthy, although the caramelized onion, Portobello mushroom, and Gorgonzola cheese lasagne seemed a bit decadent.
This one is savory orange roasted tofu and asparagus. It is rated as one hundred forty calories per serving, nine grams fat, ten grams protein, and zero cholesterol. I’m thinking the sodium rating is mislabeled, 482 grams is a thousand times the recommended minimum daily intake. I’ve written to the people at Web MD, I’ll update this entry if I get an answer. I suspect it’s 482 milligrams.
The recipe is very easy, one bowl preparation, and very quick to prepare. If you don’t have red miso, it’s in the refrigerated section next to the tofu.
You will need:
One 14 oz package extra firm water packed tofu, rinsed.
Extra virgin olive oil
One pound asparagus
Three tablespoons chopped fresh basil
One teaspoon fresh orange zest
One quarter cup orange juice
one quarter teaspoon salt
Heat the oven to 450° F, I use parchment paper on a baking sheet, or you could use a cooking spray.
Pat the tofu dry and cut into half inch cubes. In your large bowl, place one tablespoon vinegar, two tablespoons oil, and one tablespoon miso. If you do it in that order the miso is less likely to stick to the measuring spoon. Whisk until smooth, then add the tofu and mix with your fingers to coat the tofu. If you try tossing it the tofu ends up out of the bowl, if you try using a spatula you end up breaking the cubes.
Put the cubes on the baking sheet and roast for fifteen minutes.
If you’re serving the dish with rice, this is a good time to start the rice.
Cut the asparagus into one inch pieces, put them in the bowl and stir them around to pick up any remaining miso sauce.
Put one quarter cup orange juice in a measuring cup. Zest the orange, chop the basil, and add one tablespoon vinegar, two tablespoons oil, and one tablespoon miso to the measuring cup, along with the zest and the basil and the quarter teaspoon salt.
When the tofu is ready, add it to the asparagus in the bowl and mix it around a bit. Now you can use a spatula. Then put the asparagus and tofu back on the baking sheet, and back into the oven for ten minutes.
If you’re serving the dish with cous cous, this is a good time to start the cous cous.
Pour the contents of the measuring cup into the bowl, and whisk until smooth. When the asparagus and tofu is ready, put them in the bowl and mix them with the sauce.
Your starch should be ready, dinner is served, there are four one cup servings.
Start to finish just over thirty minutes,
I haven’t heard back about the sodium, but looking at the ingredients it doesn’t seem possible that it’s 482 g. The miso contains in the area of 700 mg, divided into four servings that’s 175 mg each from the miso, which is a high sodium ingredient.