Oven Roasted Tofu

NEW! Oven Roasted Tofu
Serves 4
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Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
224 calories
16 g
0 g
14 g
13 g
2 g
216 g
55 g
11 g
0 g
11 g
Nutrition Facts
Serving Size
216g
Servings
4
Amount Per Serving
Calories 224
Calories from Fat 117
% Daily Value *
Total Fat 14g
21%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 6g
Cholesterol 0mg
0%
Sodium 55mg
2%
Total Carbohydrates 16g
5%
Dietary Fiber 2g
7%
Sugars 11g
Protein 13g
Vitamin A
20%
Vitamin C
71%
Calcium
22%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16 oz extra firm tofu (drained)
  2. 3 tbsp balsamic vinegar
  3. 2 tbsp soybean oil (vegetable oil)
  4. 2 tbsp sugar
  5. 1 garlic clove (minced)
  6. 1/2 tsp oregano leaves (dried and crushed
  7. 1 sweet red pepper (quartered)
  8. 1 onion (medium, quartered)
  9. 4 mushrooms (medium, quartered)
  10. chopped parsley for garnish
  11. salt
Instructions
  1. Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible. If desired, score surfaces to allow more marinade to penetrate tofu.
  2. Combine vinegar, oil, sugar, garlic, oregano and salt. Mix well.
  3. Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting. Brush with vinegar mixture.
  4. Let stand 30 minutes, brush again and let stand 30 minutes longer.
  5. Bake tofu, pepper and onion at 500°F 30 to 35 minutes. Turn once halfway through baking time.
  6. Add mushrooms during last half of roasting time.
  7. Transfer to platter and sprinkle with parsley.
beta
calories
224
fat
14g
protein
13g
carbs
16g
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Adapted from The Soy Connection
Soy for Life http://www.soyforlife.ca/