Tofu’s Nutritional Value
Tofu, often called “meat of the field” in Japanese, is a staple ingredient of Japanese cuisine that is low in calories yet rich in high-quality protein. It can be used both in main and side dishes and supports everyday health.
Key nutrition points
・Protein: Builds muscle, organs, skin, and hair. Soy-derived peptides are also noted for their ability to lower cholesterol and blood-pressure.
・Unsaturated Fats Includes linoleic acid—helpful for a balanced fat profile.
・Vitamin E: An antioxidant vitamin that helps support vascular health and antioxidant effect.
・Minerals: Calcium, iron, magnesium, potassium.
・This recipe turns nutrient-dense tofu into a 3-minute dish.
・Fragrant sesame oil and a delicious long onion & salt dressing top off this savory tofu dish. So good you won’t be able to put down your chopsticks! Give it a try!
3 minutes
Chiori
PROFILE
INGREDIENTS
SERVES 2
Original recipe (1X) yields 2 servings
When scaling the recipe, the ratios of some ingredients may require slight adjustments. Adjust as necessary and season to taste.
- 1 block tofu (10.6 oz. / 300 g per block)
- 1 /2 long green onion (negi), finely minced
- A1/3 tsp. salt
- Aa pinch of sugar
- A1 tsp. chicken stock granules/powder
- A1 tsp. garlic paste (tube)
- A2 tbsp. toasted sesame oil (or more to taste)
- coarsely ground black pepper (Optional toppings)
- lemon (Optional toppings)
- grated ginger (Optional toppings)
INSTRUCTIONS
- 1
Make the Negi–Shio sauce. In a bowl, combine the minced long green onion with A (1/4 tsp. salt, a pinch of sugar, scant 1 tsp. chicken stock, 3 cm garlic paste, and 2 tbsp. sesame oil Mix well until glossy.
- 2
Toss with the tofu. Drain the tofu well (no need to drain for long if using boxed silken tofu), then crumble with a spoon or by hand. Toss gently with the dressing. Top with black pepper, a squeeze of lemon juice, or grated ginger if you like, and serve.
RecipeID
314
Tips & Notes
Drain the tofu thoroughly. Silken (kinugoshi) or firm (momen) both work; boxed silken aseptic packs usually need minimal draining.
Feel free to increase the salt and sesame oil slightly to taste.
Chopped zha cai (Sichuan pickled mustard stem) mixed in gives extra punch.
MY RATING
Sign up or log in for free to submit your reviews!
GET STARTEDREVIEWS
Be the first to review!
I live in Sapporo, Hokkaido, and I’m a mother of two daughters who both love to eat. As a working mom, my realistic, everyday recipes have resonated with many, and as of May 2024, I’m grateful to have over 380,000 followers on Instagram. Thank you so much for your support! From a homemaker’s perspective, my motto is to create recipes that make families happy and help busy women. I share dishes that can be made even more delicious with just a small twist using seasonings you already have at home. Along with recipes, I also post daily tips on cooking techniques to enhance flavor and handy food storage methods that make life in the kitchen easier.