Joy Bauer Weight Loss

RecipeBaked Asian Tofu

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Nutrition Facts
Amount per Serving
  • Calories: 180
  • Protein: 12 g
  • Total Fat: 11 g
    • Unsaturated Fat: 10.5 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 9 g
  • Dietary Fiber: 2 g
  • Total Sugar: 4 g
    • Natural Sugar: 0.5 g
    • Added Sugar: 3.5 g
  • Sodium: 390 mg

Protein-packed tofu has a neutral taste and takes on the flavor of whatever it’s cooked with. This meat-free main dish is simple to make (perfect for busy weeknights!) and is loaded with flavor thanks to the Asian-inspired marinade. You can also toss in a salad, add to a stew or pair with a tasty side for a protein packed meal. Give it a try tonight.

  • Prep time
  • Total Time
This recipe makes 3 servings
Ingredients:
  • 14 ounces extra firm tofu (after draining as much water as possible; see note below)
  • Sesame seeds (optional), for garnish

Marinade

  • 2 tablespoons reduced-sodium soy sauce
  • 2 teaspoons honey
  • 1 tablespoon sesame oil
  • 1 tablespoon rice wine vinegar
  • ¼ teaspoon ground ginger
  • ¼ teaspoon ground garlic
Preparation:

Press down on a block of extra firm tofu for about 30 minutes to release as much water as possible. Then, cut into 1- to 2-inch pieces.

Preheat oven to 350˚.

In a small mixing bowl, whisky together all marinade ingredients. Add the tofu pieces and carefully mix to thoroughly coat (be gentle while mixing so the tofu doesn’t break apart). Cover and let the tofu marinate in the sauce for at least 10 minutes.

Liberally coat a large baking sheet with nonstick oil spray and arrange tofu pieces in single layer, making sure pieces don’t touch. Bake for 20 minutes. Flip and bake for an additional 20 minutes.

Optional: After flipping to the second side, mist tops of tofu pieces with oil cooking spray and add sesame seeds on top for crunch, if desired.

 

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