Baked Tofu

129 Ratings

Makes: 4 servings

Total Cost: $$$$

Ginger, soy sauce, and garlic fill this tofu with flavor. This dish is protein-packed and friendly to a vegetable-based diet.

Ingredients

2 tablespoons soy sauce
1 clove garlic (minced, or 1/4 teaspoon garlic powder)
1 teaspoon fresh ginger (minced, optional)
1 teaspoon vegetable oil
1 package tofu (firm or extra firm, water packed, 14 ounces, drained)

Directions

1. Preheat oven to 350 degrees. Line a rimmed baking sheet with foil.
2. Drain water from tofu. Wrap tofu in paper towels. Let set for about 5 minutes.
3. While tofu is draining, combine soy sauce, garlic, ginger and vegetable oil in a small bowl.
4. Slice tofu into 1/2 inch thick slices. Place tofu slices on foil lined baking sheet.
5. Pour soy sauce mixture over tofu. Using a spatula or pancake turner, gently turn slices over to coat both sides with sauce.
6. Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup or salad.

Notes

Learn more about:
- Garlic
- Ginger

Source:

Montana State University Extension Service, Montana Extension Nutrition Education Program
Website Recipes

Nutrition Information

Serving Size: 2 slices, 1/4 of recipe (124g)

Show Full Display Show Less

Nutrients	Amount
Total Calories	84
Total Fat	5 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	451 mg
Carbohydrates	2 g
Dietary Fiber	1 g
Total Sugars	1 g
Added Sugars included	0 g
Protein	9 g
Vitamin D	0 mcg
Calcium	202 mg
Iron	2 mg
Potassium	184 mg

N/A - data is not available

Nutrients	Amount
Total Calories	84
Total Fat	5 g
Saturated Fat	1 g
Monounsaturated Fat	2 g
Polyunsaturated Fat	2 g
Linoleic Acid	2 g
α-Linolenic Acid	0.3 g
Omega 3 - EPA	0 mg
Omega 3 - DHA	0 mg
Cholesterol	0 mg
Carbohydrates	2 g
Dietary Fiber	1 g
Total Sugars	1 g
Added Sugars included	0 g
Protein	9 g
Minerals
Calcium	202 mg
Potassium	184 mg
Sodium	451 mg
Copper	216 mcg
Iron	2 mg
Magnesium	43 mg
Phosphorus	134 mg
Selenium	10 mcg
Zinc	1 mg
Vitamins
Vitamin A	0 mcg RAE
Vitamin B6	0.1 mg
Vitamin B12	0 mcg
Vitamin C	0 mg
Vitamin D	0 mcg
Vitamin E	0 mg
Vitamin K	4 mcg
Folate	20 mcg DFE
Thiamin	0.1 mg
Riboflavin	0.1 mg
Niacin	0 mg
Choline	29 mg

Note: only nutrients that are available will show on this display

MyPlate Food Groups

Protein Foods

1 1/2 ounces

The recipe would be improved if the regular soy sauce was replaced with reduced sodium soy sauce. There is too much sodium in regular soy sauce for this recipe to be healthy.

12/19/16

After putting the block of tofu between paper toweling I placed a light weight on top for 10 minutes to further reduce the water content. <br/>I set the slices back in the plastic container it came in and poured the marinating solution over the slices and let them soak for at least 15 minutes. <br/>This recipe works nice as a meat <br/>substitute for stir fry. When the Tofu is done just cut in chunks and add to vegetables that you have stir fried.

03/07/12