It’s Fourth of July week and thoughts go to burgers and brats on the grill.  Here’s a great alternative if you’d rather enjoy a great high-protein, vegetarian alternative.

A thick chunk of marinated and grilled tofu can make a satisfying veggie burger, an entrée to accompany a stir fry or the “steak” to go with the potato salad and baked beans.

Spicy Grilled Tofu

Serves 4

If you’ve ever grilled tofu before, then you know it can sometimes stick to the rack or pan. To keep it from sticking to the grill, use extra-firm tofu, press out as much water as you can, then generously coat both the slices and the grill rack with nonstick cooking spray.

1 pound Simple Soyman firm tofu, drained and cut lengthwise into 8 slices

½ cup fresh lime juice

? cup maple syrup

¼ cup low-sodium tamari or soy sauce

2 teaspoons chili paste with garlic

3 cloves garlic, minced

¼ teaspoon ground black pepper

1. Place tofu slices on several layers of paper towels or cotton towel; cover with additional paper towels. Let stand 20 minutes, pressing down occasionally with your hands to squeeze out water.

2. Arrange tofu in single layer in 13×9-inch glass baking dish. Whisk together lime juice, syrup, tamari, chili paste, garlic and pepper in small bowl. Pour over tofu. Stir to coat. Cover tightly with plastic wrap or foil and chill 4 hours, or overnight.

3. Spray grill rack or pan with nonstick cooking spray. Heat grill or grill pan to medium heat. Remove tofu slices from baking dish, reserving marinade. Grill tofu slices 3 to 4 minutes on each side, or until browned and crisp on the outside. Serve with reserved marinade. Serve immediately.

Per serving: 177 calories, 5g fat, 1g sat fat, 26g carbohydrates, 10g protein, 478mg sodium,

1g fiber, 220mg calcium

If you’d rather not grill your tofu you can pan fry it, bake it or use a grill pan over the stove to cook your tofu.

It sure has the “yumm” factor! Enjoy and have a safe and healthy Fourth of July.