Easy, healthy recipes tested for you weekly at the Sargent Choice Test Kitchen
Jay Patruno, Dietetics Student, SAR ’18
About the Sargent Choice Test Kitchen: We’re all about making healthy taste delicious here at Sargent Choice. That’s why we’ve teamed up with faculty-in-residence Dr. Karen Jacobs to offer students a one-of-a-kind opportunity to trial and taste-test new Sargent Choice healthy recipes each week at the Sargent Choice Test Kitchen. Dr. Karen Jacobs invites students of all majors (not just nutrition) into her home on Boston University’s campus to cook up a recipe developed by Sargent Choice Registered Dietitian, Jennifer Culbert. Feedback from the weekly Test Kitchen gets incorporated into future Sargent Choice recipes and helps shape the face of healthy dining at BU.
Why we chose this recipe: Sometimes tofu is thought of as bland and boring; however it does not have to be! There are lots of ways to be creative with tofu, and this recipe is a great example. Brussels sprouts are making a comeback and are finding their way onto menus at many popular restaurants. This recipe combines two seemingly bland ingredients and turns them into a fun dish with Asian flare.
Feedback from the Test Kitchen: Perhaps I am a little biased because Karen and I love roasted Brussels sprouts, but this recipe was a big success! The sauce had great flavor and texture. To increase the crispiness of the tofu, you could tweak the recipe a bit and do the following:
- Place the tofu into a large mixing bowl
- Drizzle oil over the sliced tofu a little at a time until all pieces are thinly coated
- Sprinkle corn starch until each piece is lightly coated
After this, transfer the tofu to a baking sheet separate from the Brussels sprouts and cook on the top rack nearest to the heat until tofu is golden brown. The recipe below works fantastically as it stands though!
Sargent Choice Roasted Brussel Sprouts and Crispy Baked Tofu with Honey Sesame Glaze
Recipe modified from Cookie + Kate
Yield: 4 servings
|Nutrition information||Per serving|
|Saturated Fat||2.5 g|
1 ¼ cup brown rice, preferable short grain
Roasted Brussels sprouts:
1 ½ pound Brussels sprouts
1 ½ tablespoons olive oil
1 15-ounce block extra firm tofu
1 tablespoon olive oil
1 tablespoon reduced sodium soy sauce or reduced sodium tamari
1 tablespoon arrowroot starch or cornstarch
Honey sesame glaze:
¼ cup reduced sodium soy sauce or tamari
3 tablespoons honey
2 tablespoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon chili garlic sauce or sriracha sauce
- Cook the rice according to package directions. Cover and let rest until ready to serve.
- Preheat oven to 400° F.
- Drain the tofu. Slice the tofu in half lengthwise so you have two one-inch slabs. Transfer the tofu to a plate lined with a lint-free tea towel or paper towels. Fold the towel over one tofu slab, then place the other slab on top. Top with additional towel and place something heavy on top to help the tofu drain.
- Trim the ends and any discolored leaves of the sprouts and cut them in half lengthwise. Toss the sprouts with olive oil and arrange on a large baking sheet flat sides down.
- Transfer the drained tofu to a cutting board. Slice three long columns and five rows on each slab. Whisk together 1 tablespoon olive oil and soy sauce, then drizzle over the tofu and toss to coat. Sprinkle 1 tablespoon cornstarch over the tofu, and toss the tofu until the starch is evenly incorporated. Arrange the tofu in an even layer on a baking sheet.
- To bake the sprouts and tofu: Transfer the pan of Brussel sprouts to the lower oven rack, and the pan of tofu to the top rack. Bake for 25-30 minutes, tossing the contents of each pan halfway through cooking, until the sprouts and tofu are deeply golden on the edges.
- To make the glaze: In a small saucepan, whisk together the glaze ingredients and bring to a gentle boil over medium heat, stirring often and reducing heat as necessary, until the glaze is reduced by about half (about 10 minutes). Remove from heat.
- To assemble: Divide rice onto four plates. Top each plate with sprouts and tofu and drizzle with glaze.