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Grilled Tofu with a Mediterranean Chopped Salad















Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Carb


¼ cup lemon juice
1 tablespoon olive oil, extra-virgin
3 cloves garlic
2 teaspoons oregano
1 x salt
to taste
1 x black pepper
freshly ground to taste
14 ounces tofu
extra-firm, water packed
Mediterranean chopped salad:
2 medium tomatoes
seeded and diced
1 cup cucumbers
diced seedless
¼ cup scallions, spring or green onions
¼ cup parsley leaves
coarsely chopped fresh
¼ cup kalamata olives
pitted and coarsely chopped
2 tablespoons olive oil, extra-virgin
1 tablespoon white wine vinegar
¼ teaspoon salt
1 x black pepper
to taste


Preheat grill.

Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl.

Reserve 2 tablespoons of this mixture for basting.

Drain and rinse tofu; pat dry.

Cut the block crosswise into eight ½-inch-thick slices and place in a shallow glass dish.

Add remaining marinade and turn to coat.

Cover and refrigerate for at least 30 minutes or for up to 8 hours.

Meanwhile, make Mediterranean Chopped Salad.

Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate).

Drain the tofu, discarding marinade.

Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side.

Serve immediately, topped with the salad.

Mediterranean Chopped Salad:

Combine tomatoes, cucumber, scallions, parsley, olives, oil, vinegar, salt and pepper in a medium bowl; toss gently to mix.

Serve within 1 hour.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 193g (6.8 oz)
Amount per Serving
Calories 19367% of calories from fat
 % Daily Value *
Total Fat 14g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 163mg 7%
Total Carbohydrate 3g 3%
Dietary Fiber 3g 12%
Sugars g
Protein 20g
Vitamin A 21% Vitamin C 41%
Calcium 40% Iron 13%
* based on a 2,000 calorie diet How is this calculated?


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