Baked Tofu Recipes #1 of 2

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Phil: Here are a few I found for you, starting with:

 

Baked Tofu

Baked Tofu Cutlets

Caribbean Baked Tofu Cutlets

 

 

* Exported from MasterCook *

 

Baked Tofu

 

Recipe By :Convenient Vegetarian by Messina and Schumann, p. 122

Serving Size : 2 Preparation Time :0:00

Categories : Quick Mixes

 

Amount Measure Ingredient -- Preparation Method

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8 ounces firm tofu

2 tablespoons soy sauce

1 tablespoon water

1/2 tablespoon pure maple syrup

 

Dice tofu and spread out on a baking sheet. Mix soy sauce, maple syrup, and

water. Pour over tofu. Bake at 350F 30 minutes.

 

 

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Per Serving (excluding unknown items): 97 Calories; 5g Fat (43.3% calories from

fat); 10g Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1038mg

Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0

 

 

* Exported from MasterCook *

 

Baked Tofu Cutlets

 

Recipe By . Ornish - Eat More Weigh Less

Serving Size : 4 Preparation Time :0:00

Categories : Ornish

 

Amount Measure Ingredient -- Preparation Method

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16 ounces firm tofu

4 Tbs. fresh lime juice

4 Tbs. soy sauce

1 tsp. honey

1 tsp. minced fresh gingerroot

1 tsp. minced garlic

1 tsp. chili sauce

 

Slice the tofu into 4 slices lengthwise. Set aside. In a flat pan or nonstick

baking dish just large enough to hold the slices in a single layer, combine the

lime juice, soy sauce, honey, ginger, garlic and chili sauce. Place the tofu in

the marinade and refrigerate for at least 2 or up to 6 hours, turning

occasionally. Preheat the oven to 350F.

Remove the dish from the refrigerator and bring to room temperature. Bake for

45 minutes.

Makes 4 servings.

 

NOTE: There is now a lower fat tofu on the market which would lower the fat

content (I don't mean Mori-Nu - I'm not sure of the brand - maybe White

Wave?). Also, I like to press the tofu before I use it (see Broiled Tofu) .

 

> " Richard M. Swanson " <sharpy

 

 

 

 

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Per Serving (excluding unknown items): 108 Calories; 5g Fat (38.6% calories from

fat); 10g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 1038mg

Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;

1/2 Fat; 0 Other Carbohydrates.

 

NOTES : This is probably closest to those you can buy

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Caribbean Baked Tofu Cutlets

 

Recipe By :The Meatless Gourmet by Bobbie Hinman

Serving Size : 4 Preparation Time :0:00

Categories : Caribbean Tofu

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 pound firm tofu -- sliced 1-inch thick

8 ounces tomato sauce

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

 

Press tofu slices between two pans for one to two hours to squeeze out the water

and compress the tofu. While tofu is draining, combine remaining ingredients.

Mix well and set aside.

 

Preheat oven to 350¡ F. Lightly oil a 7 x 11-inch baking pan or spray with a

nonstick cooking spray.

 

Spoon about a third of the sauce into prepared pan. Place pressed tofu on sauce

and top with remaining sauce. Bake uncovered, 45 minutes.

 

 

 

 

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Per Serving (excluding unknown items): 109 Calories; 5g Fat (38.4% calories from

fat); 10g Protein; 9g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 419mg

Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit;

1/2 Fat.

 

Serving Ideas : Serve hot with Tomato Rice, or cold in sandwiches

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0