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Baked Tofu with Ginger

10 Reviews
89% would make this recipe again

Tofu marinated in a soy-ginger sauce, then baked.

A Japanese recipe.

Brining : 20 min Preparation : 10 min Cooking : 15 min
260 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Heart-healthy
  • Bone-healthy

Ingredients

600 g firm regular tofu, cut into 1,5 cm thick slices 3 cups
3 tbsp wheat-free soy sauce 45 mL
1 1/2 tbsp canola oil 23 mL
4 tsp rice vinegar 20 mL
1/2 tbsp sesame seed oil 8 mL
4 green onions/scallions, chopped
4 tsp Italian parsley, fresh, chopped 7 g
4 tsp gingerroot, grated 18 g
2 tbsp mango chutney [optional] 40 g

Method

  1. Cut the tofu into 1,5 cm thick slices. Arrange the slices in a single layer in a baking dish.
  2. Combine the soy sauce, canola oil, rice vinegar, and sesame oil in a bowl. Chop the scallions and parsley, then add them to the mixture. Grate the ginger and add it to the bowl. Mix well, then pour the marinade over the tofu. Marinate about 20 min.
  3. Preheat the oven to 205°C/400°F.
  4. Bake the tofu in the marinade 12-15 min. If tofu is too dry, add a small amount of water.
  5. Serve with chutney, if desired.

Nutrition Facts Table

per 1 Serving (180g)

Amount

% Daily Value

Calories

260

Fat

15 g

24 %

Saturated 1.7 g
+ Trans 0.1 g

9 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

10 g

3 %

Fibre

1 g

3 %

Sugars

5 g

Protein

22 g

Vitamin A

4 %

Vitamin C

7 %

Calcium

22 %

Iron

20 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 serving

Claims

This recipe is :
Free  :
Added Sugar, Cholesterol, Trans Fat
Low  :
Saturated Fat
Source of  :
Omega-3, Omega-6, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of  :
Calcium, Copper, Folacin, Iron, Phosphorus
Excellent source of  :
Magnesium, Manganese, Niacin, Selenium, Vitamin K
Diet-related health claims  :
Bone-healthy, Heart-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 2 ½
Fats 3
Other Foods ½

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Members' Reviews

10 Reviews (10 with rating only ) 89% would make this recipe again