Baked Tofu can be stir-fried with veggies and served over rice (using the extra marinade in a sauce), eaten in a sandwich with sprouts, or added t a salad of mixed greens with a savory dressing.

Baked Tofu Prep Time: 70 min or overnight
Cook Time: 30 min
Ready In: 110 min or overnight

Servings: 3

1 lb Extra-firm Tofu
2 tbsp Sesame Oil
4 tbsp Wheat-free Tamari
2 tbsp Honey
3 medium Garlic Cloves, minced
1½ tsp grated Fresh Ginger

Drain tofu of excess water by placing it between two towels and putting something heavy on top like a medical textbook, because it is heavy enough to squeeze out any extra water.
While the tofu is drying, mix together in a sealable container sesame oil, tamari, honey, garlic, and ginger. (If you want more marinade, just increase the liquids proportionally.)
Slice the tofu into chunks or slabs, and marinate for at least 1 hour (1 full day is better). Turn tofu periodically by inverting the container.
Bake at 375 degrees Fahrenheit on a baking sheet for 10 to 15 minutes or until browned. Flip and bake for 10 to 15 minutes until browned. Broiling for an extra 3 minutes produces a crisper tofu.
SUBSTITUTIONS: The marinade is still yummy even without the garlic and ginger, so if you’re feeling a little lazy, just skip them. You may also try the marinade with fish or chicken; it works well with just about anything.

Tips & Notes
Tofu is a curd made from the milk of pressed soybeans. It has a gelatinous texture and doesn’t really have a flavor of its own. However, it will take on the flavor of anything you cook it with. There are many different varieties of tofu, but there are three main types usually found in grocery stores: firm, soft and silken.
Firm tofu has a solid texture and tends to be higher in fat. This tofu is good for grilling or baking.
Soft tofu has a softer texture than firm tofu and tends to be lower in fat. This type of tofu is good as a substitute for eggs or creamy cheeses like ricotta or cottage cheese.
Silken tofu has a creamier texture than soft tofu and can be used to thicken up a smoothie or soup, or as a substitute for mayonnaise. In Japanese culture, silken tofu is typically eaten plain or with a splash of soy sauce.
No matter what type of tofu you choose, you’ll still reap the nutritional benefits of this amazing food.
Soy, which tofu is made from, is considered to be a complete food since it contains all eight essential amino acids. Of course, tofu is packed with protein, which is why vegetarians use it as a meat substitute. One 4-ounce block of tofu is filled with 9.16 grams of protein.
Here are some of tofu’s other nutrients:
Iron, copper and manganese: This nutrient trifecta helps to absorb one another in the body, and tofu is a great source for all three. Four ounces of tofu provides about a third of the Daily Value of iron and manganese, and about 11 percent of the Daily Value of copper.
Calcium: Calcium sulfate is used as a coagulant in tofu, which is essentially made from soy milk. Four ounces of tofu contains about 10 percent of the Daily Value.
Omega 3: Fish is the most common source of these fatty acids, but for those who are allergic to fish or just don’t prefer it, tofu is a great replacement source for Omega 3.
Selenium: Certain types of fish and nuts are good sources of selenium, but so is tofu; four ounces of it contains more than 14 percent of the Daily Value.

Nutritional Information Per Serving
Calories: 280
Total Fat: 17.9g
Cholesterol: 0mg
Sodium: 1350mg
Total Carbohydrates: 17.1g
Dietary Fiber: 0.9g
Protein: 17.7g


If you found this post delicious, please leave a comment on the page.

Print Friendly, PDF & Email

Filed under: Recipes for Diabetics

Like this post? Subscribe to my RSS feed and get loads more!