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Savory Marinated Tofu
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Authored By: Polly Pitchford, Full Spectrum Health™
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Use as a sandwich filling or cut into cubes and toss them in a salad.
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Diet Types: Vegan, Vegetarian
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Ingredients:
1 pound firm tofu, cut into 1/2" slabs1 cup water1 teaspoon dried basil1 teaspoon dried oregano3 cloves garlic, peeled and sliced1 medium onion, sliced into thin 1/2 moons2 tablespoons Tamari1-2 teaspoons canola, olive, or toasted Sesame Oil
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Serves: 4
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Cooking Time: Over one hour |
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| Instructions: |
| Place the slabs of tofu on a clean kitchen towel and wrap ends over top. Press gently to extract extra liquid from the tofu. Place in a glass dish and set aside.
Blend remaining ingredients in a blender. Place in a medium saucepan and bring to a boil.
Pour liquid over tofu and marinate at least six hours or overnight.
To cook, lightly coat a skillet with olive, canola or toasted Sesame Oil. Heat over medium heat. Add tofu slices and fry about 2 minutes on each side or until golden brown.
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 94
Calories from Fat 44
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% Daily Value*
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| | Total Fat 5g | 8% | | | Saturated Fat 1g | 3% | | | Mono Fat 2g | | | | Poly Fat 2g | | | | Sodium 512mg | 21% | | | Total Carbs 6g | 2% | | | Dietary Fiber 1g | 5% | | | Sugars 0g | | | | Protein 8g | | | | Iron | 12% | | | Calcium | 16% | | | Vitamin B-6 | 5% | | | Vitamin C | 3% | | | Vitamin E | 2% | | | Vitamin A | 1% | | | Selenium | 15% | | | Manganese | 35% | | | Copper | 10% | | | Zinc | 7% | | | Potassium | 7% | | | Phosphorus | 15% | | | Magnesium | 12% | | | Pantothenic acid | 1% | | | Niacin | 2% | | | Riboflavin | 6% | | | Thiamin | 7% | | | Folate | 9% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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