Easy Baked Tofu with Sesame and Soy Sauce (Vegan, Gluten-Free, Low-Carb)
This Easy Baked Tofu with Sesame and Soy Sauce is delicious and also makes great leftovers!
|Baked Tofu that’s both easy and delicious!
I had such good success when I tried a recipe for stir-fried tofu, I vowed I would cook it again soon, so this is my second tofu adventure. The recipe is adapted from a basic recipe for baking tofu in Mark Bittman’s How to Cook Everything Vegetarian, and once again I was thrilled with how this turned out. If you’re a tofu novice (like me!) this has to be the easiest possible way to cook it, and with only three main ingredients, this is definitely an Easy South Beach Recipe, headed for the section in the recipe archives where I file recipes with five ingredients or less.
Baked tofu will keep in the fridge for several days, and it’s a great addition to salads, stir-fries, or sauteed vegetables. Mark Bittman also recommends serving the baked tofu with some type of sauce, which would certainly be tasty. However, I brushed the tofu with the soy-sesame mixture several times while it cooked, and I thought this was delicious just as is. (I couldn’t resist sprinkling on a few black sesame seeds and thinly sliced green onions for the photos, but they’re definitely not essential.) I confess, I’ve been eating it as a snack, and it will probably disappear before I have a chance to try using it in a stir-fry or with veggies.
Start with a package of extra firm tofu, cut it in half crosswise to make two tofu “steaks” and blot dry with paper towels on both sides. (Next time I would cut one more time to make 4 servings, since the glazed edges are so tasty.)
Mix together soy sauce and sesame oil, then brush the tofu liberally with this mixture. Be sure to brush both sides, and let it absorb into the tofu a little before you put it on the baking sheet.
I baked the tofu in my toaster oven to keep the house cool. Brush it with the soy-sesame mixture about every 15 minutes, until all the mixture is used.
It’s done when the tofu is firm and nicely glazed and browned. For me that was just slightly over an hour, but cooking time will depend partly on how well you have drained the tofu.
Easy Baked Tofu with Sesame and Soy Sauce
(Makes 4 servings, recipe adapted from How to Cook Everything Vegetarian by Mark Bittman.)
1 block (14 oz.) extra firm tofu
3 T Tamari (or use low-sodium soy sauce)
1/2 tsp. sesame oil
olive oil, for spraying baking sheet
optional: sliced green onions and /or black sesame seeds for garnish
Cut tofu in half crosswise. (I would also cut each piece in half again to make four pieces, not shown in these photos.) Blot each piece on both sides with papers towels, pressing down to remove as much liquid as you can. (You don’t have to do this as carefully as when cooking tofu with a quicker method, but the wetter the tofu the longer you’ll have to bake it.)
Turn oven on and set to 350 F. Whisk together the sesame oil and Tamari in a small bowl, then use pastry brush to brush both sides of the tofu pieces generously with the mixture. Let tofu marinate in the soy-sesame mixture for 5-10 minutes while the oven heats.
Spray a non-stick baking sheet with olive oil or non-stick spray and place tofu slices on sheet. Bake about one hour, not turning, but brushing with the soy-sesame mixture several times, until the glaze is all gone. It’s done when the tofu feels firm to the touch, and looks glazed and nicely browned. I cooked my tofu about 70 minutes, using a toaster oven.
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South Beach Suggestions:
Earlier books about the South Beach Diet
didn’t mention tofu, but the newest book, The South Beach Diet Supercharged
, does include tofu on the list of approved foods, recommending 1/2 cup serving size. Tofu is a great choice for any type of Low-Glycemic
eating plan. For phase one, this would be fabulous served with Roasted Asparagus with Creamy Tahini-Peanut Dipping Sauce
, and you could drizzle a bit of the sauce over the tofu if you wanted. For phase two or three, add something like Brown and Wild Rice Salad with Snow Peas and Peppers
. I also think this tofu would be a great addition to Whole Wheat Sesame Noodles with Spicy Peanut Sauce
More Delicious Ideas for Cooking Tofu:
(Recipes from other blogs may not always be South Beach Diet friendly, check ingredients.)
Grilled Tofu Satay with Peanut Sauce (a guest post from Rand!)
Stir-Fried Tofu with Scallions, Garlic, Ginger, and Soy Sauce
Tackling Tofu – a post I wrote for BlogHer featuring ten delicious tofu recipes
Curried Tofu with Soy Sauce from Mark Bittman (my tofu hero!)
Carmelized Tofu from 101 Cookbooks
Crispy Tofu with Citrus Soy from Steamy Kitchen
Crispy Tangy Tofu original version of the previous recipe from The Breakaway Cook)
Tofu Jerky from 28 Cooks
Sesame Baked Tofu from Pro Bono Baker
Baked Tofu with Trio of Dipping Sauces from One Hot Stove
Baked Tofu with Roasted Vegetables from A Food Coma
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