Tofu With Oil-Free Marinade (high-protein)

Why it works: Tofu is an excellent high-protein low-calorie staple to help plant-based and plant-forward eaters meet protein needs. Store-bought pre-seasoned versions are not very economical, and are typically higher in calories and fat with added oils and preservatives.

Feel free play around with the ingredients (different vinegars, spices, etc.). The ratio of acid to sugar and salt is what’s most important in a marinade. If you want to use it in sandwiches, considering keeping it sliced in slabs rather than cubes.

The end product can be used in many ways - salads, wraps, rice bowls, or all by itself as a quick protein hit.

Keep some of this tofu and a bag of frozen veggies around at all times, and you’ll have the makings of a healthy 5-minute meal ready to go; it just might prevent you from making a bad meal decision out of hunger and desperation.

Ingredients

• 14 ounces (396 g) extra-firm tofu, cut into 10 (2- by 3-inch) slabs about 1/2-inch thick, then cubed

• 3 tablespoons (45 ml) soy sauce (use low-sodium soy sauce if necessary for your nutrition goals)

• 2 tablespoons (30 ml) balsamic vinegar

• 2 teaspoons (10 ml) maple syrup

• 3 medium cloves garlic (1/2 ounce; 15 g), grated

• 1 pinch chili powder

• 1 pinch pepper

Directions

Press the tofu to remove excess moisture. You can use a tofu press, wrap it in a clean kitchen towel (or paper towels) and place some heavy dishes on top for a few minutes to squeeze out the water, or simply blot it. The more dry the tofu is, the better it will absorb the marinade.

Whisk the marinade ingredients together and pour it over the tofu. Turn the tofu to make sure all sides absorb the liquid. If you have time to let it rest for 30 minutes or longer, the flavor will be even more prominent.

Preheat the oven to 375 F (190 C). Line a baking pan with parchment, or lightly coat it will oil (just remember to include the additional calories and fat from the oil, if you are counting). Place the tofu on the baking pan, put it in the oven and bake for about 30 minutes (this can vary depending on your oven, just keep an eye on it). You can also pan-sear or air-fry the tofu.

Nutrition per serving (3 servings using Aldi Earth Grown organic extra-firm tofu)*:

Calories 143 · Protein 16 g · Carbs 7 g · Fat 7 g · Fiber 1 g

*Nutrition counts are estimates. Please use your own nutrition tracker if your goals or health condition require a high degree of accuracy.