CRISPY TOFU AND BOK CHOY SALAD

Firm Tofu and Bok Choy Salad is a light, lively dish loaded with flavor. The firm tofu adds a delightful mash, while the bok choy offers a new, peppery nibble. Thrown in a tart dressing, it’s an ideal equilibrium of flavorful and reviving. This salad is a solid, plant-based choice for any feast. Speedy to make and brimming with surface, it’s a tasty method for getting a charge out of tofu and greens.

Preparation Time:

 15-20 minutes

This includes the time needed for pressing the tofu, chopping the bok choy, and preparing the dressing. If you use pre-pressed tofu, you can save some time.

Cooking Tips:

Press the Tofu:
To achieve crispy tofu, press it for at least 15 minutes to remove excess moisture.

Cook Tofu in Batches:
Fry tofu in small batches to ensure it crisps up evenly without overcrowding the pan.

Use Fresh Bok Choy:
Choose fresh, tender bok choy for a crisp texture and mild, peppery flavor.

Make the Dressing in Advance:
Prepare the dressing ahead of time for more flavor, letting it marinate for at least 10 minutes.

Add Nuts or Seeds:
Top with toasted sesame seeds or chopped peanuts for added crunch and flavor.

EQUIPMENT:

  • Frying Pan or Skillet
  • Cutting Board
  • Knife
  • Tofu Press (optional)
  • Mixing Bowl
  • Whisk
  • Measuring Cups and Spoons

INGREDIENTS:

  • Oven Baked Tofu 
  • 15 oz. Extra Firm Tofu
  •  1 tbsp. Soy Sauce 
  •  1 tbsp. Sesame Oil 
  • 1 tbsp. Water 
  • 2 tsp. Minced Garlic 
  •  1 tbsp. Rice Wine Vinegar 
  • Juice ½
  •  Lemon Bok Choy Salad 
  •  9 oz. Bok Choy 
  •  1 stalk Green Onion 
  •  2 tbsp. Cilantro, chopped 
  •  3 tbsp. Coconut Oil
  • 2 tbsp. Soy Sauce 
  •  1 tbsp. Sambal Olek 
  • 1 tbsp. Peanut Butter 
  • Juice 1/2 lime 
  • 7 drops Liquid Stevia

INGREDIENT NOTES: 

Tofu:
Firm or extra-firm tofu works best for crispy texture; press to remove excess moisture.

Bok Choy:
Use baby bok choy for a milder flavor, or regular bok choy for a slightly stronger taste.

Sesame Oil:
Adds a rich, nutty flavor to the dressing; use toasted sesame oil for more depth.

Soy Sauce:
Opt for low-sodium soy sauce to control the salt content of the dressing.

Rice Vinegar:
Adds a tangy, slightly sweet note; can substitute with apple cider vinegar if needed.

Sweetener (Optional):
A touch of maple syrup or honey can balance the acidity in the dressing.

INSTRUCTION:

Step 1: Press the Tofu
Lay the tofu in a kitchen towel and place something heavy over the top (like a cast iron skillet). Press for about 4-6 hours, replacing the towel halfway through if needed.

Step 2: Prepare the Marinade
Combine soy sauce, sesame oil, water, garlic, vinegar, and lemon juice in a bowl. Mix well.

Step 3: Marinate the Tofu
Cut the pressed tofu into squares and place it in a plastic bag with the marinade. Let it marinate for at least 30 minutes, or preferably overnight.

Step 4: Bake the Tofu
Preheat the oven to 350°F. Place the marinated tofu on a baking sheet lined with parchment paper or a silpat. Bake for 30-35 minutes, until crispy.

Step 5: Prepare the Bok Choy Salad
While the tofu bakes, chop cilantro and spring onion. Set aside.

Step 6: Make the Salad Dressing
In a bowl, combine the other ingredients for the dressing (except lime juice and bok choy). If using coconut oil, microwave it for 10-15 seconds to melt it. Then add the cilantro and spring onion.

Step 7: Finish the Dressing
Once the tofu is almost cooked, add lime juice to the salad dressing and mix well.

Step 8: Chop the Bok Choy
Slice the bok choy into small pieces, similar to how you would chop cabbage.

Step 9: Assemble the Salad
Remove the tofu from the oven and assemble the salad by combining the tofu, bok choy, and dressing. Toss together and enjoy!

Nutritional Facts :

  • Calories: 300-350 kcal
  • Protein: 18-20g
  • Carbohydrates: 15-20g
  • Fiber: 4-6g
  • Fat: 20-25g
  • Saturated Fat: 3-4g (if using coconut oil)
  • Unsaturated Fat: 15-18g (from sesame oil and tofu)
  • Sodium: 600-800mg (depending on soy sauce and salt in the dressing)
  • Sugar: 3-5g (mostly from the marinade and lime juice)
  • Vitamin A: 10-15% DV (from bok choy and cilantro)
  • Vitamin C: 25-30% DV (from bok choy, lime, and cilantro)
  • Calcium: 10-15% DV (from tofu and bok choy)
  • Iron: 15-20% DV (from tofu and bok choy) 

Key Notes:

A couple of featured discussions to remember while making this Fresh Tofu and Bok Choy Salad: Squeezing the tofu is fundamental for accomplishing a firm surface, so get some margin to press out however much dampness as could be expected. On the off chance that you’re in a rush, you can utilize pre-squeezed tofu, yet squeezing it for a few hours will yield the best outcomes. For greatest flavor, marinate the tofu for somewhere around 30 minutes, however allowing it to sit for the time being will extend the flavor. While baking the tofu, ensure it’s spread equally on the baking sheet to abstain from swarming, which can make the tofu steam instead of fresh up.

For the serving of mixed greens, utilize new bok choy, cilantro, and spring onions to guarantee a pleasant crunch and dynamic flavor. The dressing is profoundly adaptable, so go ahead and change the pleasantness and corrosiveness to suit your taste. Adding a hint of maple syrup or honey can adjust the tang, while additional lime juice will give it all the more a citrus kick. You can likewise analyze by adding additional vegetables like destroyed carrots or cucumber for more surface and newness.

TIPS :

Press the Tofu Well:
Pressing tofu removes excess moisture, ensuring it crisps up nicely during baking.

Marinate for Flavor:
Let the tofu marinate for at least 30 minutes, but overnight marination gives it more depth of flavor.

Don’t Overcrowd the Tofu:
Bake the tofu in a single layer with space between pieces to allow even crisping.

Use Fresh Greens:
Fresh bok choy, cilantro, and spring onions enhance the crunch and flavor of the salad.

Customize the Dressing:
Adjust the sweetness or acidity of the dressing by adding more honey or lime to suit your taste.

Add Extra Crunch:
For added texture, top with toasted sesame seeds, peanuts, or chopped almonds.

Serve Immediately:
Assemble the salad just before serving to keep the tofu crispy and the greens fresh.

Store Separately:
Keep leftover tofu and dressing separate to maintain the tofu’s crispiness when stored.

 .Storage:

For ideal newness, store the firm tofu and dressing independently. The tofu can be saved in a sealed shut holder in the cooler for as long as 3 days, yet it might lose its freshness. To re-fresh, basically warm in the broiler or a skillet. The dressing can be put away in the cooler for as long as 5 days. At the point when prepared to serve, join the tofu, bok choy, and dressing for the best surface and flavor. 

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