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3. Heat a 12-inch nonstick sauté pan or a wok over medium-high heat, and add 1½ teaspoons canola oil to the pan, swirling to coat. Add the tofu; cook until lightly browned on each side, about 1½ minutes per side. Transfer the tofu to a platter; cover loosely with aluminum foil to keep warm.

4. In the same pan or wok, heat the remaining 2 teaspoons canola oil. Add the ginger and garlic; cook, stirring constantly, until aromatic, about 30 seconds. Add the mushrooms, red pepper, Chinese broccoli, and scallions; cook, stirring constantly, until the vegetables are crisp-tender and bright, about 7 minutes. Add the soy sauce and sesame oil, and stir to combine. Season with pepper, and serve immediately, spooned over the tofu.

FIT TO EAT RECIPE PER SERVING: 191 CALORIES, 10 G FAT, 0 MG CHOLESTEROL, 13 G CARBOHYDRATE, 655 MG SODIUM, 14 G PROTEIN, 5 G FIBER

broiled black pepper tofu

SERVES 4

Grocery stores often carry several kinds of tofu, so be sure to buy the firm variety for this dish. Pressing the tofu removes excess water and allows it to soak up the peppery marinade.

1½ blocks firm tofu (from 2 14-ounce packages)

2 tablespoons tamari soy sauce

1 tablespoon toasted sesame oil

¾ teaspoon freshly ground pepper

Soy-Lemon Dipping Sauce (recipe follows)

1. Cut the tofu crosswise into 6 slices (about ¾ inch thick each). Cut each slice diagonally into 2 triangles. Line a rimmed baking sheet with a double layer of paper towels. Place the tofu on top, and cover with another double layer of paper towels.

Place another baking sheet or a large plate on top. Weight with heavy objects (such as large cans of food); let stand 20 minutes.

2. Preheat the broiler, with a rack 6 inches from the heat. Stir together the tamari soy sauce, oil, and pepper in a 9 × 13-inch baking dish. Pat the tofu dry with paper towels; transfer to the baking dish. Turn to coat both sides with the marinade. Broil, flipping once, until golden brown, about 4 minutes per side. Serve with dipping sauce.

soy-lemon dipping sauce

MAKES ½ CUP

Tamari soy sauce is similar to regular soy sauce but is slightly thicker and has a richer flavor. It is available at most grocery stores. Besides being the perfect condiment for the tofu, this sauce makes a nice addition to the soba noodles—just drizzle a little bit on top.

2 tablespoons minced peeled fresh ginger

¼ cup tamari soy sauce

½ teaspoon freshly grated lemon zest, plus 1 tablespoon plus 2 teaspoons fresh lemon juice (1 lemon total)

1 teaspoon toasted sesame oil

Whisk together ginger, tamari soy sauce, lemon zest, lemon juice, and sesame oil in a small bowl. Set aside at room temperature until ready to serve. Just before serving, stir well.

ABOUT TOFU

Tofu comes in two types: silken, also known as Japanese, and regular, or Chinese. Both are available in soft, firm, and extra-firm consistencies, and both can be found in most grocery stores in the refrigerated section. (You may have to look in the Asian foods section for silken.)

The difference between types of tofu lies in their texture; what separates soft, firm, and extra-firm are their levels of moisture, with soft containing the most water, and extra-firm the least. Regular tofu has a firmer texture than silken, regardless of water content. For soups and sauces, soft tofu works best, while firm or extra-firm are better for grilling and frying and should hold their shape no matter what dish you cook them in.

Silken tofu is smooth, creamy, and custard-like; it works well in pureed dishes, such as salad dressings, smoothies, and puddings. Keep in mind that silken tofu is always softer than regular. An extra-firm silken tofu is still creamier than the soft variety of regular tofu.

Regular tofu also requires pressing before frying or roasting in order to remove some of the liquid and allow the tofu to better absorb flavors. To do this, cut the tofu into the desired shape and size. Line a baking sheet with paper towels, and place the cut tofu on top. Cover the tofu with