Happy Saint Paddy’s Day! Today’s low sodium dish may not be Irish (even remotely) BUT it does provide a heaping helping of GREEN – and that’s really what’s important, right?
This is a fantastic vegetarian (actually vegan!) dish for those craving something hearty. The baked tofu is toothsome and dense, and the sauteed green beans have an irresistible crunch. It’s a meal you can sink your teeth into, literally! Be sure to use extra firm water-packed tofu – the kind sold in the refrigerator case, NOT the silken shelf-stable variety. My directions below say to cut the tofu into a particular size and shape. If you’re in a hurry or don’t really care, just wing it. The basic gist is to get 24 tiny sesame “cutlets” so that everyone gets a decent amount (6 per serving). And THAT’s truly what matters.
Recipe from The Everything DASH Diet Cookbook.
Yields 4 servings
SODIUM CONTENT: 20 mg per serving
ADDITIONAL NUTRITIONAL FACTS (per serving):
Fat: 12 g
Protein: 15 g
Fiber: 6 g
Carbohydrates: 19 g
Sugar 6 g
1 lb. extra firm tofu (see note above)
1 T. sesame oil
2 T. toasted sesame seed
freshly ground black pepper, to taste
1 lb. fresh green beans
1 t. sesame oil
1 medium red onion, diced
3 cloves garlic, minced
1 T. minced fresh ginger
Preheat oven to 425 degrees. Spray a baking sheet lightly with oil or line with parchment and set aside.
Drain the tofu and press gently between paper towels to release excess liquid.
Cut the tofu crosswise into 6 sections, then turn each section over to lay flat. Slice each section in half, leaving 12 (1″ x 3.5″) pieces. Cut each piece in half crosswise; you will now have 24 (1″ x 1.75″) pieces.
Place tofu in a bowl, add 1 tablespoon sesame oil, and toss gently to coat using your (freshly washed) hands. Arrange tofu on the prepared baking sheet and sprinkle evenly with sesame seeds and black pepper to taste.
Place baking sheet on middle rack in oven and bake for 25-30 minutes, turning the tofu once halfway through cooking time.
While the tofu is baking, wash and trim the green beans, then cut into roughly 2-inch pieces.
Heat 1 teaspoon sesame oil in a saute pan over medium heat. Add the onion, garlic, and ginger and saute 2 minutes. Add the beans and saute 5-8 minutes, until tender-crisp.
Remove the tofu from the oven and add to the pan. Stir to coat, season to taste with black pepper, and serve immediately.