Tofu is a versatile high-protein food that is bland by itself but takes on any flavor it is cooked with. These tofu slabs are fun to make! They’re a natural side to stir-fried vegetables and delicious in sandwiches or pocket breads with tomato, cucumber, onion, avocado and lettuce. Sandwiches are good served with cream of broccoli or potato soup.
PREP INSTRUCTIONS
Yield: 4 servings
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Difficulty Level: Easy
RECIPE INGREDIENTS
1 package extra-firm water-packed tofu
3 – 4 tablespoons light soy sauce
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Nutritional yeast flakes, for coating
Sesame seeds, optional
INSTRUCTIONS
1. Rinse tofu and drain excess water; slice across into eight slabs. The easiest way to get them even is to cut the block in half, cut the halves in half, etc.
2. Lay slabs of tofu on a few paper towels. Cover with more towels and press lightly to remove excess moisture.
3. Combine soy sauce with garlic and onion powder in a shallow dish.
4. Preheat oven to 400°F.
5. Dip each tofu slab in the soy sauce mix and turn to coat both sides (let it set briefly or turn more than once to absorb more flavor). Bread both sides with nutritional yeast flakes and, if using, dip both sides in sesame seeds. Place on parchment paper or silicone pad on a cookie sheet.
6. Bake at 400°F for about 12 minutes on the first side and about 8 minutes after you have turned them over. Use a fork for turning. They need to bake enough for the yeast flakes and seeds to adhere well when you turn them.
NUTRITIONAL DATA: calories 209.69, fat 7.83g, sat fat 1.44g, cholesterol 0mg, sodium 555.23mg, carbohydrates 11.57g, fiber 6.91g, sugars 3.51g, protein 23.40g
Created by Heather Leno, Copyright © AdventHealth Press
