alive logo

Teriyaki Tofu Wraps


    Teriyaki Tofu Wraps

    This wrap makes a wonderful summertime lunch. If you can’t find peppery arugula, substitute watercress or spinach.


    1/4 cup (60 mL) cooking sherry
    1/4 cup (60 mL) extra-virgin olive oil
    1/4 cup (60 mL) low-sodium soy sauce
    12 oz (350 g) extra-firm tofu, sliced into 1/2 in (1 cm) strips
    4 large whole grain wraps
    1 cup (250 mL) roasted red pepper, sliced
    3 1/2 oz (100 g) soft goat cheese
    1 1/2 oz (45 g) arugula
    Freshly ground black pepper

    For marinade, combine sherry, oil, and soy sauce in large container.

    Place tofu in marinade and refrigerate for at least 3 hours.

    Divide tofu strips evenly among wraps and top with roasted red pepper, goat cheese, arugula, and black pepper. Roll tightly and slice in half.

    Serves 4.

    Each serving contains: 435 calories; 17 g protein; 25 g total fat (7 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 1,075 mg sodium

    source: "The Joy of (not) Cooking", alive #334, August 2010


    Teriyaki Tofu Wraps




    SEE MORE »
    Freeze-Ahead Breakfast Wraps with Sweet Potato, Red Pepper, and Spinach
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.