Orange-Miso-Glazed Tofu and Edamame

I have been on a tofu kick lately! But I think this was maybe my least favorite recipe of the tofu bunch. It was good, but not great. The tofu didn’t taste like anything (no orange or miso taste at all to me). The veggie mix was good, but kind of bland. This is a very pretty dish, though. 😉  AND it’s very healthy.

rating: 7

Orange-Miso-Glazed Tofu and Edamame
(Shape, Sept. 2009)

Serves 4


1/4 cup freshly squeezed orange juice
1 tablespoon light miso
1 tablespoon canola oil
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
2 cups frozen shelled edamame
5 scallions, thinly sliced
Salt and freshly ground black pepper
1 14-ounce package light firm tofu, patted dry and cut into 8 slices
Cooking spray
2 tablespoons chopped fresh cilantro (I omitted)


* Preheat broiler to high. Whisk together orange juice and miso in a small bowl and set aside.

* Heat oil in a large skillet over medium-high heat. Mix in red and yellow peppers and cook for about 5 minutes or until tender. Add edamame and cook for 2 minutes more, then stir in scallions and 1 1/2 tablespoons of the miso mixture. Toss well and cook for 1 minute more or until scallions are tender. Season with salt and pepper to taste; set aside.

* Place tofu on a baking sheet coated with cooking spray. Brush tops with the miso mixture. Place in the broiler 12 to 14 inches from heat and cook for 1 to 2 minutes or until lightly browned. Flip tofu, brush with the remaining miso mixture, and broil for 1 to 2 minutes more. Spoon edamame and pepper mixture on top, sprinkle with cilantro, and serve.

Nutrition score per serving (2 slices tofu, 1 cup vegetables): 199 calories, 8 g fat (37% of calories), 1 g saturated fat, 16 g carbs, 16 g protein, 4 g fiber, 134 mg calcium, 3 mg iron, 282 mg sodium

Weight Watcher Points+ value = 5

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