The Vegan Pregnancy : Entrées (part 22) - Nutty Pesto-Crusted Tofu, Easy Lemon Thyme Marinated Tofu

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Nutty Pesto-Crusted Tofu

Make sure the coating is completely dry before trying these crispy, herbed tofu cutlets.

SERVES 6

12 cup roasted cashews

12 cup basil, packed

3 cloves garlic

12 cup nutritional yeast

23 cup bread crumbs

12 teaspoon salt

14 teaspoon pepper

23 cup flour

23 cup fortified soymilk

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

Oil for pan frying (optional)

Folic Acid: 

Vitamin B12: aaa Includes 100% of the DRI

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: 

1. Preheat oven to 350°F. In a blender or food processor, process the nuts until coarse and fine but not powdery. Separately, process the basil and garlic until finely minced.

2. Combine the cashews, basil, garlic, nutritional yeast, bread crumbs, salt, and pepper in a bowl. Place the flour in a separate shallow bowl and the soymilk in a third bowl.

3. Slice each block of tofu into triangular cutlets, about ¾-thick. Using tongs, dip in flour and coat well, then dip in soymilk. Next, coat well with the basil and bread crumb mixture and transfer to a lightly greased baking sheet.

4. Bake for 10–12 minutes, or until lightly crispy. Alternatively, tofu can be pan fried in oil over medium heat for a few minutes on each side until lightly crispy

Per Serving

Calories: 275 | Fat: 10g | Sodium: 376mg | Fiber: 3g | Protein: 17g

 

Easy Lemon Thyme Marinated Tofu

The leftover marinade can be whisked with some extra olive oil for a lemony salad dressing.

SERVES 3

3 tablespoons lemon juice

3 tablespoons soy sauce

1 tablespoon olive oil

3 tablespoons water

1 tablespoon chopped fresh or 2 teaspoons dried thyme

1 (16-ounce) block firm or extra-firm tofu, pressed

Dash salt and pepper

Folic Acid: only present in small amounts

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. In a shallow pan, whisk together the lemon juice, soy sauce, olive oil, water, and thyme.

2. Slice pressed tofu into desired shape, about 12-thick, and cover with marinade. Allow to marinate for at least 1 hour, preferably longer.

3. Preheat oven to 400°F and transfer tofu to a lightly greased baking sheet or casserole dish. Sprinkle with a bit of salt and pepper.

4. Bake tofu for 10–12 minutes or until lightly crispy.

Per Serving

Calories: 110 | Fat: 6g | Sodium: 498mg | Fiber: 0g | Protein: 10g

 

Five-Spice Glazed Tofu

Chinese five-spice is a blend of spices with an exotic and unique taste. Everyone will be asking you what it is!

SERVES 3

1 (16-ounce) block firm tofu, well pressed

12 cup water

2 tablespoons soy sauce

1 tablespoon sesame oil

1 tablespoon brown sugar

2 cloves garlic, minced

34 teaspoon Chinese five-spice

Folic Acid: only present in very small amounts

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Slice tofu into 12-thick slabs or triangles.

2. Whisk together the water, soy sauce, sesame oil, brown sugar, garlic, and five-spice in a shallow pan, and add tofu, covering well. Allow to marinate for at least 30 minutes.

3. Preheat oven to 350°F. Transfer tofu and marinade to a baking sheet or casserole dish and bake for 10–15 minutes on each side.

Per Serving

Calories: 142 | Fat: 8g | Sodium: 651mg | Fiber: 0g | Protein: 10g

 
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