Bake and Sear Tofu Recipe

Looking for an easy Bake and Sear Tofu recipe? Learn how to make Bake and Sear Tofu using healthy ingredients.


Submitted by ismile67

Makes 4 servings



Recipe from YouBeauty.com This dish offers a source of protein, without a high "aging fat" content that meats with protein sometimes have. The tofu can help with tissue repair.

Recipe Ingredients for Bake and Sear Tofu

2 tablespoon Orange Juice
1 oz Dry Mustard
1/2 teaspoon Paprika
1 teaspoon Fresh Ginger, minced
1 pinch Cayenne Pepper
1 1/2 teaspoon Garlic, fresh, minced
12 ounces Mori-nu, Tofu, Silken, Firm
16 ounces Radish Daikon, sliced
2 cup Carrots, small dice
2 cups shitake, de stemmed
1/4 teaspoon Black Pepper
4 cup Spinach, de stemmed
1 tablespoon Canola Oil
2 teaspoon Canola Oil
4 oz Soy Light Sauce

Recipe Directions for Bake and Sear Tofu

  1. Preheat oven to 350 degrees. Combine and mix in small bowl first 7 ingredients. Cut tofu long way in half and then each half cross ways into 8 equal size slices creating 16 pieces.

  2. Place in bowl and gently toss until all tofu is well covered. Remove from marinade, place on non-stick baking sheet, bake for 20 minutes, remove and set aside. Save marinade.

  3. While tofu is baking, add 1 tablespoon oil to sauté pan, heat and stir fry carrots, daikon and shitake mushrooms until just tender seasoning with half the salt and half the black pepper while cooking.

  4. Once tender, remove, set aside, in same pan add remaining 1 tablespoon of canola oil with fresh garlic and cook garlic until fragrant but not brown ? about 1 minute.

  5. Add spinach, remaining salt and pepper and toss until spinach is wilted, remove and set aside. Add and heat reserved 1 teaspoon oil, add tofu and gently sear about 1 minute each side drizzling 1 tablespoon of reserved marinade over top of tofu on each side.

  6. Remove and serve with wilted spinach and stir fried vegetables.

Categories

Main Dish

Nutrition Facts
Serving Size 409.5g
Amount Per Serving
Calories
196
Calories from Fat
76
% Daily Value*
Total Fat
8.5g
13%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
541mg
23%
Potassium
900mg
26%
Total Carbohydrates
21.1g
7%
Dietary Fiber
7.3g
29%
Sugars
7.8g
Protein
11.6g
Vitamin A 244% Vitamin C 72%
Calcium 8% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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