Recipes

Mediterranean Grilled Tofu Recipe

Atkins Mediterranean Grilled Tofu
12.5g
Net Carbs
Prep Time: 20 Minutes
Style:Mediterranean/Greek
Cook Time: 10 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.
25.3g

Protein

27.3g

Fat

4.7g

Fiber

407.9cal

Calories

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INGREDIENTS

  • 3 1/3 tbsp Organic Tamari
  • 1 1/2 fl oz Lemon Juice
  • 10 tsp Olive Oil
  • 0 1/2 oz Water
  • 4 cup (1/2 cup = 4 oz) Tofu, firm
  • 8 each Artichoke Hearts, canned
  • 1 cup, chopped or sliced Tomatoes
  • 1 cup Spinach
  • 16 each Kalamata Olives
  • 0 1/8 cup, chopped Red Onions
  • 1 tbsp, drained Capers
  • 2 tbsp Basil
  • 1 tsp Oregano
  • 0 1/2 tsp Thyme
  • 1 tbsp Balsamic Vinegar
  • 1 clove Garlic
  • 0 1/4 tsp Salt
  • 0 1/4 tsp Black Pepper
  • 0 1/4 cup Pistachio Nuts

DIRECTIONS

This dish combines both cooked and raw vegan items, including some of the most flavorful ingredients in the Mediterranean cuisine. Be sure to use extra-firm tofu as it will hold up better on the grill. If a grill is not available, you can roast the tofu cutlets in the casserole dish, along with the marinade, in a 375°F oven for 20 minutes. Serve with Raw Pesto "Pasta".
 
  1. Preheat grill to high.
  2. Make the marinade: place the tamari, 4 teaspoons of lemon juice, 4 teaspoons of olive oil and water in a 9-inch by 13-inch casserole dish and stir well. Slice one brick of the tofu lengthwise to form 3 cutlets. Slice off a similar-size piece from the second brick; reserve the remaining tofu for another use. Place the cutlets in the casserole dish for 10 minutes, flipping occasionally.
  3. Meanwhile, make the topping: put the artichokes, tomatoes, spinach, olives, 2 tbsp onion, capers, basil, oregano and thyme in a mixing bowl and mix gently but well.
  4. Make the dressing: in a small bowl, whisk 2 tablespoons of the olive oil, 1 tablespoon lemon juice, vinegar, minced garlic, salt and black pepper. Add to the topping and mix gently but well.
  5. Grill the tofu, gently flipping a few times to make sure that char marks appear on both sides, about 4 minutes per side, depending upon the temperature of the grill.
  6. Return the cutlets to the casserole dish or serving platter. Top each cutlet with half a cup of the topping and garnish with pistachio nuts.


* To chiffonade is to cut into long thin strips. Stack the basil leaves, roll them tightly, and then slice into thin strips with a sharp knife.

VARIATIONS:

Variation 1: Mediterranean Grilled Tempeh Follow the basic recipe, but replace the tofu with two 8-ounce packages of soy tempeh.

Variation 2: Mediterranean Grilled Portobello Mushrooms Follow the basic recipe, but replace the tofu with four large portobello mushrooms (stems removed).

Original recipe created for Atkins by chef Mark Reinfeld.

Cooking Tip

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