Healthy Recipes

Curried Marinated Tofu

For a creamy marinade, use reduced-fat coconut milk instead of orange juice. You can marinate the tofu for 2 to 3 days and use it in sandwiches, salads, wraps, and stir-fries; it’s also delicious on its own, served with couscous and a side of zesty cabbage-and-carrot slaw.

Curried Marinated Tofu
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1 package firm tofu, drained and rinsed
⅓ cup soy sauce
⅓ cup mirin wine
⅓ cup orange juice
1 tablespoon balsamic vinegar
1½ teaspoons curry powder
½ teaspoon turmeric
½ teaspoon garam masala (optional)
3 cloves garlic
1 tablespoon thinly sliced, peeled gingerroot
½ bunch cilantro, finely chopped


1. Wrap tofu in several layers of paper towel. Carefully squeeze out excess water: Place tofu on plate, top with cutting board, then weigh down cutting board with bowl or skillet, 20 minutes.

2. Meanwhile, combine the remaining ingredients in blender. Puree 1 minute.

3. Slice tofu into 8 pieces. Place slices in large food storage bag with marinade; seal. Marinate in refrigerator at least 4 hours or up to 3 days.

4. To bake tofu, preheat oven to 375°F. Arrange tofu in single layer in baking dish; drizzle with remaining marinade. Bake 20 minutes.

Nutritional facts: 

Per serving: 246 calories, 10 g fat (1 g saturated), 18 g carbohydrates, 20 g protein, 3 g fiber, 356 mg sodium (15% Daily Value).

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