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Caribbean Baked Tofu Cutlets -V B+ Recipe

Looking for an easy Caribbean Baked Tofu Cutlets -V B+ recipe? Learn how to make Caribbean Baked Tofu Cutlets -V B+ using healthy ingredients.


Submitted by amydrummond

Makes 4 servings



http://www.ivu.org/recipes/latinam/caribbean-baked-j.html, without the tomatoes.

Recipe Ingredients for Caribbean Baked Tofu Cutlets -V B+

1 pound lite tofu, firm, sliced 1-inch thick
8 ounces butternut squash, canned
2 tablespoons lime juice
1 tablespoon grated onion
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
1 1/4 teaspoons coconut extract

Recipe Directions for Caribbean Baked Tofu Cutlets -V B+

  1. Press tofu slices between two pans for one to two hours to squeeze out the water and compress the tofu.

  2. While tofu is draining, combine remaining ingredients.

  3. Mix well and set aside.

  4. Preheat oven to 350 F.

  5. Lightly oil a 7 x 11-inch baking pan or spray with a nonstick cooking spray.

  6. Spoon about a third of the sauce into prepared pan.

  7. Place pressed tofu on sauce and top with remaining sauce.

  8. Bake uncovered, 45 minutes.

Categories

Main Dish, Caribbean, Bake, Vegetarian

Nutrition Facts
Serving Size 182.3g
Amount Per Serving
Calories
77
Calories from Fat
8
% Daily Value*
Total Fat
0.9g
1%
Saturated Fat
0.2g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
187mg
8%
Potassium
286mg
8%
Total Carbohydrates
9.2g
3%
Dietary Fiber
1.4g
6%
Sugars
2.2g
Protein
8.6g
Vitamin A 121% Vitamin C 24%
Calcium 8% Iron 8%
* 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
B+
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in calcium
  • High in iron
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Contains alcohol
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