2 tofu marinade and stir-fry recipes

Tofu takes on the flavours of other foods, so you're pretty much guaranteed a delicious meal if you add your favourites to these dishes. Marinating is a perfect way to make tofu and it's packed with natural nutrients.

These marinated tofu "steaks" can be served hot, cold or at room temperature. Serve four tofu triangles as a main course.

• Soy foods provide high-quality plant protein (for muscle building) and lots of soluble fibre (for lower cholesterol and blood sugar control).
• Research indicates that a protease inhibitor unique to soy foods may slow enzyme production in cancer cells and reduce intestinal tumours.

Preparation time: 2 hours plus marinating
Cooking time: 15 minutes
Serves: 4

• 2 blocks firm tofu, 575 g (19 oz) each
• 50 ml (1/4 c) reduced-sodium soy sauce
• 30 ml (2 tbsp) fresh lemon juice
• 20 ml (4 tsp) dark brown sugar
• 10 ml (2 tsp) dark sesame oil
• 20 ml (4 tsp) sesame seeds
• 4 scallions, thinly sliced

1. Slice each block of tofu in half horizontally. Lay the pieces on a cutting board over the sink and cover the tofu with paper towels, place another cutting board on top and weight it with a heavy pan or a couple of cans. Let drain for two hours.
2. In a shallow container large enough to hold the tofu in a single layer, whisk together the soy sauce, lemon juice, brown sugar and sesame oil. Place the pressed tofu in the pan and let stand for three hours, or until the marinade has been absorbed (will remain in the container).
3. Preheat the broiler. Remove the tofu from the marinade, reserving any left over. Place the tofu on a broiler pan, and broil 15 centimetres (six inches) from the heat for five minutes per side, or until richly browned.
4. Meanwhile, in a small skillet, toast the sesame seeds over low heat for three minutes, or until golden.
5. To serve, cut each piece of tofu into four triangles and sprinkle with the scallions, sesame seeds and any remaining marinade.

461 Calories / 27 g Fat / 3.8 g Saturated Fat / 44 g Protein / 20 g Carbohydrate / 0.7 g Fibre / 0 mg Cholesterol / 642 mg Sodium

In addition to tofu's phytoestrogens (which may lower the risk of hormone-related cancers), this stir-fry is rich in calcium (bones and teeth), selenium (for thyroid function), beta-carotene (prevent vision loss and infertility) and vitamin C (for immune system health).

Preparation time: 5 minutes
Cooking time: 15 minutes
Serves: 4

• 425 g (15 oz) extra-firm tofu
• 45 ml (3 tbsp) reduced-sodium soy sauce
• 20 ml (4 tsp) dark brown sugar
• 7 ml (1 1/2 tsp) cornstarch
• 20 ml (4 tsp) olive oil, divided
• 4 scallions, thinly sliced
• 30 ml (2 tbsp) minced fresh ginger
• 3 cloves garlic, minced
• 250 g (8 oz) fresh shiitake mushrooms, stems removed, caps quartered
• 250 g (8 oz) button mushrooms, halved
• 1 ml (1/4 tsp) salt
• 1 large head bok choy, sliced crosswise into 2.5 cm (1 in) strips

1. Halve the block of tofu horizontally, then cut each piece into 12 squares or triangles; set aside. In a small bowl, stir together soy sauce, brown sugar, cornstarch and 125 millilitres (1/2 cup) of water; set the soy sauce mixture aside.
2. In a large nonstick skillet, heat 10 millilitres (two teaspoons) of oil over medium heat. Add the scallions, ginger and garlic, and cook for one minute, or until tender.
3. Stir in shiitakes and button mushrooms. Add 125 millilitres (1/2 cup) of water and the salt; cover and cook, stirring occasionally, for five minutes, or until mushrooms are tender. Transfer to a bowl.
4. Add the remaining 10 millilitres (two teaspoons) oil and the bok choy to the pan; cook, stirring frequently for five minutes, or until the bok choy is tender.
5. Return the mushroom-scallion mixture to the pan and add the tofu. Stir the soy sauce mixture to recombine; add it to the pan. Cook for two minutes, or until tofu is heated through and vegetables are coated with the sauce.

240 Calories / 11 g Fat / 1.2 g Saturated Fat / 20 g Protein / 20 g Carbohydrate / 4 g Fibre / 0 mg Cholesterol / 760 mg Sodium