When it comes to tofu, people fall into two camps: “more please” or “meh.” Maple syrup is a surprising way to transform a tofu basher into a tofu lover. Tofu is a good source of low-fat protein, while spinach adds a splash of colour and plenty of vitamin K.
Nutrition bonus
While all sweeteners should be consumed in moderation, science shows that maple syrup has an advantage over its counterparts. It causes less of a spike in blood sugar after consumption and delivers a range of antioxidants.Well pressed
Press tofu to extract its fluid. This is a key step to ensure it achieves a good sear in the skillet.Maple Tofu Steaks with Wilted Spinach
Ingredients
- 1 - 14 to 16 oz (395 to 450 g) block extra-firm tofu
- 1/4 cup (60 mL) pure maple syrup, preferably dark grade
- 1 tsp (5 mL) orange zest
- Juice of 1/2 orange
- 1 Tbsp (15 mL) reduced-sodium soy sauce
- 2 tsp (10 mL) sesame oil
- 1 Tbsp (15 mL) minced fresh ginger
- 1/8 tsp (0.5 mL) cayenne or chili powder
- 1 Tbsp (15 mL) grapeseed, sunflower, or camelina oil
- 2 shallots, minced
- 2 garlic cloves, minced
- 6 cups (1.5 L) spinach, ends trimmed and roughly chopped
Nutrition
Per serving:
- calories419
- protein21g
- fat20g
- saturated fat2g
- trans fat0g
- carbohydrates41g
- sugars27g
- fibre4g
- sodium372mg
Directions
01
Place a couple layers of paper towel on rimmed baking sheet. Place tofu on paper towel and top with a couple more layers of paper towel. Place a cutting board on top of tofu and then place a heavy object such as a skillet on the cutting board to weigh down the tofu. Let drain for about 15 minutes.
02
Upend tofu and slice in half lengthwise. Slice each piece of tofu along its width to form 4 slabs. Place tofu in large shallow dish or container.
03
Whisk together maple syrup, orange zest, orange juice, soy sauce, sesame oil, ginger, and cayenne or chili powder. Pour maple mixture into container with tofu and let marinate for at least 1 hour, flipping once.
04
Remove tofu from marinade and let excess drip off. Place remaining marinade in small saucepan and boil uncovered for 1 minute, or until slightly reduced. Cover and set aside.
05
Heat oil in skillet over medium-high heat. Add tofu steaks and heat for 2 minutes per side, or until golden and slightly crispy. Remove tofu from skillet and reduce heat to medium-low. Add shallot and garlic; heat for 1 minute, stirring often. Add spinach to skillet, in batches if necessary, and heat just until wilted.
06
Place spinach on serving plates and top with tofu steaks. Drizzle maple sauce over top.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
