Baked Tofu with Ginger

10 Reviews
89% would make this recipe again

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

A Japanese recipe.

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Marinade : 20 min Preparation : 10 min Cooking : 15 min
240 calories/serving

Ingredients

1.4 lb firm regular tofu, cut into 1,5 cm thick slices 3 cups
3 tbsp wheat-free soy sauce 1.5 fl.oz
1 1/2 tbsp olive oil 0.8 fl.oz
4 tsp rice vinegar 0.7 fl.oz
1/2 tbsp sesame seed oil 0.3 fl.oz
4 green onions/scallions, chopped
4 tsp Italian parsley, fresh, chopped 0.3 oz
4 tsp gingerroot, grated 0.6 oz
2 tbsp mango chutney [optional] 1.5 oz

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, rice vinegar, and oils 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 (180 g)

Amount

% Daily Value

Calories

240

Fat

15 g

24 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

0 mg

Sodium

140 mg

6 %

Carbohydrate

6 g

2 %

Fibre

1 g

2 %

Sugars

1 g

Net Carbs

5 g

Protein

22 g

Vitamin A

4 %

Vitamin C

7 %

Calcium

22 %

Iron

20 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

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

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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