I prepared this dish for my whole food, plant-based basics class. It was a hit, and I promised to share the recipe. It makes a great salad as well as an entrée.

What’s In It…


How It’s Made…

  1. Preheat oven to 450°F.
  2. Lay tofu on a plate to drain excess water.
  3. Whisk all the marinade ingredients together in a small bowl.
  4. Drain tofu and cut into 1/2-inch cubes.
  5. Add tofu to marinade and thoroughly coat each one.
  6. Place tofu in a small baking dish. Be sure the baking dish is not too big. The tofu needs to fit tightly together and sit in the marinade.
  7. Bake tofu in the hot oven for 20 minutes. Turn after 10 minutes.
  8. Prepare the shirataki as directed on package. (Rinse, boil for 2-3 minutes, and rinse/drain.)
  9. Simmer the onions until tender and corn is bright yellow in the vegetable stock in a large sauté pan or pot.
  10. Add soy sauce, mango, and tofu + marinade. Stir gently to not break tofu.
  11. Add shirataki and stir until everything is throroughly mixed and coated. Cook for 2 more minutes.
  12. Just before serving, sprinkle in the cilantro leaves.
  13. Garnish with mint and sesame seeds.

Makes 6 servings.

Karen’s Fit Tip: You can eat this salad warm right off the stove, or cool in the refrigerator and eat cold. Makes a great meal the next day for lunch.


Karen Owoc

I’m a Cardiopulmonary Rehabilitation Clinical Exercise Physiologist certified by the American College of Sports Medicine, KRON 4's weekly health expert, speaker, and author of my book on functional longevity, “Athletes in Aprons: The Nutrition Playbook to Break 100".

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