Tofu, Baked Marinated, & Pasta/Veg

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  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 2
Ingredients
1 14 oz block extra firm tofu, cut into bite sized slices1/3 c. low sodium tamari or soy sauce1/4 c. white wine2 T. rice vinegar1/2 t. sesame oil1 T. grated ginger root1 clove garlic, minced8 oz fresh broccoli, cut into bite sized pieces10 baby carrots2 oz. dry uncooked pasta (pref. whole wheat)
Directions
1. Lay out sliced tofu in a plastic container.

2. Mix together marinade of soy sauce, white wine, rice vinegar, sesame oi, grated ginger root, and minced garlic. Pour over the tofu. Cover container and let marinate for at least 4 hours.

3. Drain marinade from tofu and reserve liquid.

4. Lay out tofu on baking dish or cookie sheet.

5. Bake tofu in 250 degree for 45 minutes. Flip them over and bake for 45 more minutes. The tofu should toughen up to the consistency of chicken.

6. During the last 20 minutes, steam the broccoli and carrots in a steamer. At the same time, boil the pasta in a small sauce pan, then drain.

7. Reheat the reserved marinade in the microwave.

8. When tofu, broccoli and pasta are all done, divide into two equal servings. Serve on dinner plate or pasta bowl, drizzle the reserved marinade onto each serving - and serve.

Note -- you can also make the marinated baked tofu on its own (without pasta or broccoli), and then use it as a protein on salad the next day.

Servings Per Recipe: 2
Nutritional Info Amount Per Serving
  • Calories: 407.3
  • Total Fat: 13.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 1,834.4 mg
  • Total Carbs: 37.0 g
  • Dietary Fiber: 7.8 g
  • Protein: 33.4 g

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