Tofu, Baked Marinated, & Pasta/Veg
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Tofu, Baked Marinated, & Pasta/Veg calories by ingredient
Introduction
This is a delicious low fat, high protein dinner - very flavorful! This is a delicious low fat, high protein dinner - very flavorful!Number of Servings: 2
Ingredients
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1 14 oz block extra firm tofu, cut into bite sized slices
1/3 c. low sodium tamari or soy sauce
1/4 c. white wine
2 T. rice vinegar
1/2 t. sesame oil
1 T. grated ginger root
1 clove garlic, minced
8 oz fresh broccoli, cut into bite sized pieces
10 baby carrots
2 oz. dry uncooked pasta (pref. whole wheat)
Tips
You can drain the water out of the tofu before using: cut into thin wedges, lay on paper towels, cover with paper towels, weigh down the tofu with a heavy pan or pot for 15-30 minutes.
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.
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.