Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Use as a sandwich filling or cut into cubes and toss them in a salad.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 1 pound firm tofu, cut into 1/2" slabs
  • 1 cup water
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 3 cloves garlic, peeled and sliced
  • 1 medium onion, sliced into thin 1/2 moons
  • 2 tablespoons Tamari
  • 1-2 teaspoons canola, olive, or toasted Sesame Oil
    •
    Serves: 4
    Cooking Time: Over one hour
    Instructions:
    Place the slabs of tofu on a clean kitchen towel and wrap ends over top. Press gently to extract extra liquid from the tofu. Place in a glass dish and set aside. Blend remaining ingredients in a blender. Place in a medium saucepan and bring to a boil. Pour liquid over tofu and marinate at least six hours or overnight. To cook, lightly coat a skillet with olive, canola or toasted Sesame Oil. Heat over medium heat. Add tofu slices and fry about 2 minutes on each side or until golden brown.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 94
    Calories from Fat 44
     % Daily Value*
    Total Fat 5g8%
      Saturated Fat 1g3%
      Mono Fat 2g 
      Poly Fat 2g 
    Sodium 512mg21%
    Total Carbs 6g2%
      Dietary Fiber 1g5%
      Sugars 0g 
    Protein 8g 
    Iron12%
    Calcium16%
    Vitamin B-65%
    Vitamin C3%
    Vitamin E2%
    Vitamin A1%
    Selenium15%
    Manganese35%
    Copper10%
    Zinc7%
    Potassium7%
    Phosphorus15%
    Magnesium12%
    Pantothenic acid1%
    Niacin2%
    Riboflavin6%
    Thiamin7%
    Folate9%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.