Mexican Tofu Steaks

In Appetizers and Snacks, Main Dishes, Recipes by John Robinette2 Comments

 

Watch our YouTube video on how to prepare this dish. 

I don’t care what anyone else says, but for protein, I love tofu which is made from soy. It’s versatile, can go in practically anything, and takes on whatever flavor you throw at it. Tofu is also rich in calcium, low in fat, and is associated with the reduction of LDL (bad) cholesterol. Finally, soy foods, like tofu, “…also contain plant-based estrogens (phytoestrogens) that have been proven to help some women avoid the more unpleasant side effects of menopause.” *

Many have been turned off because they’ve had poorly prepared or under flavored tofu. And I’d agree, who wants that? But I use firm tofu for this recipe and the frying gives it a crusty/crunchy shell which makes even the most die-hard tofu haters, such as Lori, coming back for more. 

This recipe is so easy — it just has three ingredients. And it is very flavorful thanks to the Adobo. Eat it as a stand alone or use it as a starting point for other Mexican dishes. I eat it as a “steak” accompanied by guacamole, salsa, and hot sauce. Tabasco can also work, but I prefer Sriracha.

*The Vegan Girl’s Guide to Life, page. 51

Mexican Tofu Steaks
Serves 2
Even tofu naysayers will love to prepare -- and eat -- this super quick and easy recipe which is vegan and gluten-free.
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Prep Time
5 min
Total Time
15 min
Prep Time
5 min
Total Time
15 min
297 calories
5 g
0 g
23 g
22 g
2 g
237 g
18 g
1 g
0 g
20 g
Nutrition Facts
Serving Size
237g
Servings
2
Amount Per Serving
Calories 297
Calories from Fat 201
% Daily Value *
Total Fat 23g
36%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 16g
Cholesterol 0mg
0%
Sodium 18mg
1%
Total Carbohydrates 5g
2%
Dietary Fiber 1g
4%
Sugars 1g
Protein 22g
Vitamin A
0%
Vitamin C
2%
Calcium
40%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 pound extra firm organic tofu (do not use silken tofu)
  2. 1-2 TBS canola oil
  3. 1-2 tsp Goya Adobo
Instructions
  1. Drain the tofu and slice into approximately ¼ inch slices.
  2. Place the slices on a plate or tray covered with a paper towel. Place another paper towel on top of the slices and gently press down to remove more of the liquid. You may repeat this 2 or 3 times until the tofu slices are reasonably dry.
  3. Coat each side of the tofu slices with canola oil.
  4. Sprinkle the Adobo on both sides of the tofu so they are each just coated. In a non-stick or well-seasoned pan heated to medium, place the tofu slices in a single layer and cook 3 to 5 minutes until just golden brown. Turn and cook another 3 to 5 minutes until the other side is just golden brown.
  5. Serve and eat with your favorite salsa or guacamole, on a salad, or slice for tacos or tortillas. My 10 year-old vegetarian son eats them just as the come off the stove. He says it reminds him of chicken.
Notes
  1. ADOBO
  2. My first job out of grad school as a software developer, I shared an office with another 20-something from Puerto Rico. One day he brought in some rice and beans for lunch. He heated them in the microwave and the smell was amazing! I asked him what it was and he explained how to make rice and beans. “Oh, it’s easy. Use Adobo,” he said. “Adobo?” I asked. And he looked at me incredulously, “You don’t know Adobo?” That was back in 1991 and was the beginning of a beautiful friendship. Adobo is one of my favorite all purpose seasonings. I use it in rice and bean recipes, corn, for veggie fajitas, veggie chili, and in guacamole. If you don’t have it as a regular in your spice rack, stop right now, go to the store and buy some. And Goya is NOT paying me to write this. Really. Now, you should also now that Adobo is high in salt and a little goes a long way, so go easy with it until you feel comfortable with how much works for you.
  3. ORGANIC TOFU
  4. Tofu is made from soybeans. Almost all soybeans grown in the U.S.A are genetically modified. I’ve seen numbers indicating that from 85 to 95% of the total crop is GMO. Soybeans can also be heavily treated with pesticides. For those reasons it is really important to find a good, local (if you can), source of organic tofu. Most co-ops and health food stores carry it, as do stores like Whole Foods or Legman's.
beta
calories
297
fat
23g
protein
22g
carbs
5g
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Sister Eden https://www.sistereden.com/
John Robinette

John Robinette

John is married to Lori and father of two awesome young men all of whom he shares his passion for the environment. When he is not Chief Strategy Officer for Sister Eden he loves to cook and read and be outdoors and fantasizes about hiking the Appalachian Trail. Other essays by John about life, death, and love can be found at his blog Hole in the Sun.

To visit John's blog, click on his name right above.
John Robinette

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Comments

  1. With some homemade quacamole and a good salsa, all wrapped in a warm tortilla, this is now a quick, tasty favorite. Thank you

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