UnlockFood.ca
Français

Orange Soy Tofu Pockets

Makes 6 servings

Preparation Time: 5 min
Cooking Time: 10 min

Ingredients

1  package of extra firm tofu 350 g
1/2 tsp grated orange rind 2 mL
3 tbsp orange juice 45 mL
2 tbsp sodium reduced soy sauce 30 mL
2 tsp sesame oil 10 mL
2 tsp grated fresh ginger 10 mL
1  clove garlic, grated 1 
1/4 tsp Sriracha chili sauce (hot sauce) 1 mL
3  whole wheat pitas, cut in half 3 
2 cups baby spinach 500 mL
2/3 cup shredded carrot 150 mL
6  small lime wedges 6 
Add some magic to tofu with this punchy citrus marinade. For an inspired twist to everyday foods, tuck the grilled tofu into a sandwich, serve it up on a bed of greens or add it to soup or pasta salad. The options are endless.
 
 

Instructions

Step 1
Cut tofu crosswise into 12 slices; set aside.

Step 2
In a shallow baking dish, whisk together orange rind and juice, soy sauce, oil, ginger, garlic and chili sauce. Add tofu and turn to coat evenly. Let stand for at least 15 minutes or cover and refrigerate for up to 1 day.

Step 3
Reserving marinade, place tofu slices on greased grill over medium high heat for about 8 minutes, cook, turning once or until golden and crisp. Remove from grill and toss with reserved marinade.

Step 4
Fill each pita half with spinach and carrots and tuck in 2 tofu slices each. Squeeze lime juice over top.

Tips

Ask your little chefs to whisk the marinade and add in the tofu slices.  They can also fill the pita halves with veggies and grilled tofu.
 
Add the grilled tofu to a stir-fry with bok choy and pepper strips.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 173
9%
Fat / Lipides 6 g
Saturated / saturés 1 g
+ Trans / trans 0 g
Cholesterol / Cholestérol 0 mg
14%
Sodium / Sodium 348 mg
8%
Carbohydrates / Glucides 23 g
14%
Fiber / Fibres 4 g
Sugars / Sucres 2 g
Protein Protéines 10 g
Vitamin A / Vitamine A
17%
Vitamin C / Vitamine C
8%
Calcium / Calcium
18%
Iron / Fer
© All rights reserved. Health Canada and Heart and Stroke Foundation of Canada, 2014. Reproduced with permission from the Minister of Health, 2014. Recipe was developed by Emily Richards, P.H. Ec.

Breakfast Dumplings

Blueberry Oat Muffins