Tofu Teriyaki
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
4 oz tofu, firm or extra firm, cubed1/2 a small onion, chopped1/3 a small green pepper, sliced into thin strips3/4 cup of mushroom, sliced 2 cloves garlic, grated2 tbsp cooking sherry1 tbsp honey3/4 tsp low sodium soy sauce1/2 tsp ginger powderdash of salt2 slices provolone1/4 tsp cayenne pepper 2 sprouted wheat tortillas
Heat skillet on medium. Add all vegetables. Add 1/2 to 3/4 cups water to cook without oil. continue adding water as needed until veggies are softened to your liking.
To make teriyaki sauce:
While veggies simmer, combine all other ingredients (except tofu, cheese and tortilla) in bowl and stir to combine. When veggies reach their desired doneness, reduce heat to med low and add tofu and teriyaki sauce to skillet. Stir to combine.
To Finish:
separate veggies into two piles/rows on skillet. Top each pile with 1 slice provolone. While cheese melts heat another skillet on med low. Add two tortillas to skillet and heat each side approx 45 sec to 1.5 min. Transfer tortillas to two plates. Using spatula, place one cheese topped pile of veggies on center of each tortilla. See directions on tortilla package on how to roll properly. Enjoy!
Serving Size: makes 2 wraps
Number of Servings: 2
Recipe submitted by SparkPeople user KPILVER.
To make teriyaki sauce:
While veggies simmer, combine all other ingredients (except tofu, cheese and tortilla) in bowl and stir to combine. When veggies reach their desired doneness, reduce heat to med low and add tofu and teriyaki sauce to skillet. Stir to combine.
To Finish:
separate veggies into two piles/rows on skillet. Top each pile with 1 slice provolone. While cheese melts heat another skillet on med low. Add two tortillas to skillet and heat each side approx 45 sec to 1.5 min. Transfer tortillas to two plates. Using spatula, place one cheese topped pile of veggies on center of each tortilla. See directions on tortilla package on how to roll properly. Enjoy!
Serving Size: makes 2 wraps
Number of Servings: 2
Recipe submitted by SparkPeople user KPILVER.
Nutritional Info Amount Per Serving
- Calories: 312.4
- Total Fat: 14.4 g
- Cholesterol: 15.0 mg
- Sodium: 389.6 mg
- Total Carbs: 37.4 g
- Dietary Fiber: 8.1 g
- Protein: 23.9 g
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