The Vegan Pregnancy : Entrées (part 20) - Italian Balsamic Baked Tofu, Agave Mustard Glazed Tofu

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Italian Balsamic Baked Tofu

A sweet and crunchy Italian-inspired baked tofu delicious on its own or in salads or pastas. The extra marinade makes a great salad dressing!

SERVES 3

1 tablespoon soy sauce

12 teaspoon sugar

14 cup balsamic vinegar

12 teaspoon garlic powder

2 tablespoons olive oil

12 teaspoon parsley

12 teaspoon basil

14 teaspoon thyme or oregano

14 teaspoon salt

14 teaspoon black pepper

2 (16-ounce) blocks firm or extra-firm tofu, well pressed

Folic Acid: only present in very small amounts

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Whisk together all ingredients except tofu and transfer to a wide, shallow pan or Ziploc bag.

2. Slice the tofu into 12-thick strips or triangles.

3. Place the tofu in the marinade and coat well. Allow to marinate for at least 1 hour or overnight, making sure tofu is well coated in marinade.

4. Preheat oven to 400°F. Coat a baking sheet well with nonstick spray or olive oil, or line with foil. Place tofu on sheet.

5. Bake for 15–20 minutes, turn over, then bake for another 5–10 minutes or until done.

Per Serving

Calories: 255 | Fat: 18g | Sodium: 250mg | Fiber: 2g | Protein: 18g

 

Agave Mustard Glazed Tofu

Miss honey mustard–glazed ham? Try this vegan version with agave and tofu.

SERVES 3

2 tablespoons lemon juice

2 tablespoons water

1 teaspoon soy sauce

14 cup agave nectar

2 tablespoons prepared mustard

12 teaspoon garlic powder

12 teaspoon sugar

34 teaspoon curry powder (optional)

1 (16-ounce) block firm or extra-firm tofu, chopped into 1 cubes

Folic Acid: only present in very small amounts

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Whisk together all ingredients in a shallow pan and add tofu. Allow to marinate for at least 1 hour, flipping tofu and basting with sauce.

2. Preheat oven to 400°F.

3. Transfer tofu to a baking sheet or casserole dish, basting with extra sauce. Bake tofu for 20–25 minutes, turning over once and spooning extra marinade over the top.

Per Serving

Calories: 174 | Fat: 4g | Sodium: 259mg | Fiber: 1g | Protein: 10g

 
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