Makes 2 cups (500 mL)
Tofu is made from soy milk, to which a coagulant is added. The mixture is then poured into a mould, and pressed in order to make it firm. Sold in a variety of styles, textures, and flavours, its firmness depends on the amount of pressure that is applied after the soy milk is poured into the mould. The firmness, or sponginess, of the final product determines how readily it absorbs the flavours it comes in contact with (see below).
1 package (12.3 ounces/349 g) medium-firm, firm, or extra-firm tofu, cut into cubes
1 cup (250 mL) Tofu Marinade
Place tofu cubes in a container with a lid. Pour marinade over tofu so that it covers the tofu. Cover the container and refrigerate for 6 hours. Drain excess marinade from tofu.
Per 1/2 cup (125 mL): calories: 139, protein: 14 g, fat: 9 g, carbohydrate: 4 g (0 g from sugar), dietary fibre: 2 g, calcium: 599 mg, iron: 9 mg, magnesium: 53 mg, phosphorus: 174 mg, potassium: 228 mg, sodium: 296 mg, zinc: 1 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 4 mg, vitamin B6: 0.1 mg, folate: 27 mcg, pantothenic acid: 0.1 mg, vitamin B12: 0 mcg, vitamin A: 18 mcg, vitamin C: 1 mg, vitamin E: 0 mg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 1 g
Percentage of calories from protein 38%, fat 51%, carbohydrate 11%