Marinated Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Low Fod Map
Health score
2%
Marinated Tofu
510 min.
3
363kcal

Suggestions


If you're looking for a delicious and satisfying side dish that caters to a variety of dietary preferences, look no further than this Marinated Tofu recipe! Perfectly suited for vegetarians, vegans, and those following a gluten-free or low FODMAP diet, this dish is not only versatile but also packed with flavor. With a delightful balance of protein, healthy fats, and carbohydrates, it makes for a nutritious addition to any meal.

The star of this recipe is the tofu, which absorbs the rich, smoky notes of the barbecue sauce during the marination process. This allows the tofu to take on a robust flavor that will impress even the most discerning palates. The combination of olive oil and a quick sear in a non-stick skillet gives the tofu a crispy exterior, while the baking step ensures it remains tender and juicy on the inside.

Whether you're serving it alongside a fresh salad, as part of a grain bowl, or simply on its own, this Marinated Tofu is sure to become a favorite in your kitchen. With a preparation time of just over 8 hours, including marination, you can easily prepare it ahead of time for a hassle-free meal. So gather your ingredients and get ready to enjoy a dish that is not only healthy but also bursting with flavor!

Ingredients

  • 12 ounce barbecue sauce 
  • tablespoon olive oil 
  • pound spicy tofu plain

Equipment

  • oven
  • baking pan

Directions

  1. Drain tofu and cut into slices or cubes, depending upon your recipe.
  2. Place in a shallow dish, and coat with barbeque sauce. Cover, and refrigerate 3 hours or overnight, turning occasionally.
  3. Preheat oven to 350 degrees F (175 degrees C).
  4. Heat oil in a non-stick skillet over medium-high heat. Cook with a small amount of sauce, turning occasionally, until browned on all sides. Return tofu to the baking dish.
  5. Bake in preheated oven for approximately 10 minutes.

Nutrition Facts

Calories363kcal
Protein15.77%
Fat29.69%
Carbs54.54%

Properties

Glycemic Index
5
Glycemic Load
0.34
Inflammation Score
-2
Nutrition Score
4.805217359377%

Flavonoids

Luteolin
0.01mg

Nutrients percent of daily need

Calories:363.3kcal
18.17%
Fat:12.03g
18.51%
Saturated Fat:1.45g
9.07%
Carbohydrates:49.74g
16.58%
Net Carbohydrates:47.51g
17.28%
Sugar:38.1g
42.34%
Cholesterol:0mg
0%
Sodium:1174.14mg
51.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.39g
28.77%
Calcium:226.46mg
22.65%
Iron:2.57mg
14.26%
Vitamin E:1.58mg
10.53%
Fiber:2.23g
8.92%
Potassium:263.13mg
7.52%
Manganese:0.14mg
7.14%
Vitamin A:254.01IU
5.08%
Vitamin K:4.85µg
4.62%
Vitamin B6:0.09mg
4.25%
Copper:0.08mg
4.08%
Vitamin B2:0.06mg
3.74%
Magnesium:14.74mg
3.69%
Vitamin B3:0.68mg
3.38%
Phosphorus:22.68mg
2.27%
Selenium:1.47µg
2.11%
Vitamin B5:0.19mg
1.86%
Vitamin B1:0.03mg
1.74%
Zinc:0.19mg
1.29%
Source:Allrecipes