Tofu Teriyaki
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Tofu Teriyaki calories by ingredient
Introduction
I used eat chicken teriyaki in a pita when I worked at D'angelos sandwich shop. Had a craving for one of those. This is my homemade, meat free, healthier version. I used eat chicken teriyaki in a pita when I worked at D'angelos sandwich shop. Had a craving for one of those. This is my homemade, meat free, healthier version.Number of Servings: 2
Ingredients
-
4 oz tofu, firm or extra firm, cubed
1/2 a small onion, chopped
1/3 a small green pepper, sliced into thin strips
3/4 cup of mushroom, sliced
2 cloves garlic, grated
2 tbsp cooking sherry
1 tbsp honey
3/4 tsp low sodium soy sauce
1/2 tsp ginger powder
dash of salt
2 slices provolone
1/4 tsp cayenne pepper
2 sprouted wheat tortillas
Tips
Save yourself some fat and calories. Add water as needed throughout cooking to keep veggies from sticking and to deglaze pan.
Directions
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.