Tofu and Swiss Chard Stacks

Marinated, broiled tofu and a spicy chard mixture are layered for free-form individual lasagnas. Use water-packed tofu; its firm texture holds up well. Serve with fried rice that's been tossed with steamed edamame.

Yield: 2 servings

Ingredients

• Tofu:
• 2  tablespoons  low-sodium soy sauce
• 1  tablespoon  mirin (sweet rice wine)
• 2  teaspoons  rice vinegar
• 1  teaspoon  honey
• 1  (12.3-ounce) package water-packed reduced-fat firm tofu, drained
• Cooking spray
• 
  Greens:
• 1  teaspoon  dark sesame oil
• 1  cup  thinly sliced shiitake mushroom caps
• 1 1/2  teaspoons  minced peeled fresh ginger
• 1/4  teaspoon  crushed red pepper
• 2  garlic cloves, minced
• 4  cups  thinly sliced Swiss chard
• 1/2  teaspoon  sesame seeds, toasted
• 2  teaspoons  low-sodium soy sauce

Preparation

To prepare tofu, combine the first 4 ingredients, stirring with a whisk. Cut tofu lengthwise into 4 equal slices. Carefully place tofu in an 11 x 7-inch baking dish. Pour the soy sauce mixture over tofu. Cover and refrigerate 30 minutes, carefully turning once.

Preheat broiler.

Remove tofu from dish; discard marinade. Place tofu on a baking sheet coated with cooking spray. Broil 10 minutes on each side or until tofu is lightly browned.

To prepare greens, heat oil in a large nonstick skillet over medium heat. Add mushrooms, ginger, pepper, and garlic; cook 1 minute, stirring frequently. Add chard and sesame seeds; cook 3 minutes or until chard wilts, stirring frequently. Stir in 2 teaspoons soy sauce.

Place 1/4 cup chard mixture on each of 2 plates; top each serving with 1 tofu slice. Repeat layers with remaining chard and tofu.

Nutritional Information

Calories:

155 (29% from fat)

Fat:

5g (sat 0.4g,mono 1.2g,poly 2.8g)

Protein:

13.8g

Carbohydrate:

12.4g

Fiber:

2.1g

Cholesterol:

0.0mg

Iron:

3.9mg

Sodium:

754mg

Calcium:

130mg