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Heart-Healthy Recipes for Fourth of July

Grilled Tofu with a Mediterranean Chopped Salad

Dr. Donna, Optimal Heart Attack and Stroke Prevention Center nutritionist, shares a heart-healthy recipe for grilling this Fourth of July.




Mild-flavored tofu benefits from this intensely flavored lemon juice-and-garlic-based marinade. If you have the time, marinate the tofu early in the day (up to 8 hours before serving) so it can absorb all the flavors.


Makes: 4 servings

Active Time: 30 minutes

Total Time: 45 minutes


Ingredients  for Tofu

      • 1/4 cup lemon juice
      • 1 tablespoon extra-virgin olive oil
      • 3 cloves garlic, minced
      • 2 teaspoons dried oregano
      • 1/2 teaspoon salt, or to taste
      • Freshly ground pepper, to taste
      • 14 ounces extra-firm tofu, preferably water-packed


Mediterranean Chopped Salad, (recipe follows)


      • 2 medium tomatoes, seeded and diced
      • 1 cup diced seedless cucumber, (1/4 medium)
      • 1/4 cup chopped scallions
      • 1/4 cup coarsely chopped fresh parsley
      • 1/4 cup Kalamata olives, pitted and coarsely chopped
      • 2 tablespoons extra-virgin olive oil
      • 1 tablespoon white-wine vinegar
      • 1/4 teaspoon salt, or to taste
      • Freshly ground pepper, to taste


  1. Preheat grill.
  2. Whisk lemon juice, oil, garlic, oregano, salt and pepper in a small bowl. Reserve 2 tablespoons of this mixture for basting.
  3. Drain and rinse tofu; pat dry. Cut the block crosswise into eight 1/2-inch-thick slices and place in a shallow glass dish. Add remaining marinade and turn to coat. Cover and refrigerate for at least 30 minutes or for up to 8 hours.
  4. Meanwhile, make Mediterranean Chopped Salad.
  5. Lightly oil the grill rack (hold a piece of oil-soaked paper towel with tongs and rub it over the grate). Drain the tofu, discarding marinade. Grill the tofu over medium-high heat, basting occasionally with reserved lemon juice mixture, until lightly browned, 3 to 4 minutes per side (see Tip). Serve immediately, topped with the salad.

(Can also substitute grilled chicken for tofu)


Trying this recipe over the Fourth of July holiday? Let us know what you think about it with a comment on our Facebook Fan Page, or tweet us on Twitter.


Author Info

Optimal Heart Center

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