Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 16 oz extra firm tofu, drained
- 3 tbsp balsamic vinegar
- 2 tsp vegetable oil
- 2 tbsp sugar
- 1 clove garlic, minced
- 1/2 tsp each dried oregano, crushed, and salt
- 1 sweet red pepper, quartered
- 1 medium onion, quartered
- 3 medium mushrooms, quartered
- chopped parsley for garnish
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Directions
Cut tofu in half vertically then horizontally. Drain on several layers of paper towels to remove as much liquid as possible. If desired, score surfaces to allow more marinade to penetrate tofu. Combine vinegar, oil, sugar, garlic, oregano and salt; mix well. Place tofu and vegetables in a shallow baking pan leaving enough space between the pieces for even roasting; brush with vinegar mixture. Let stand 30 minutes, brush again and let stand 30 minutes longer. Bake tofu, pepper and onion at 500 F 30 to 35 minutes. Turn once halfway through baking time. Add mushrooms during last half of roasting time. Transfer to platter and sprinkle with parsley. Nutritional Info Per Serving: 138 Cal., 9.5 g pro., 15.5 g carb., 4.6 g fat, (29% Cal. from fat), 0.5 g sat. fat, 0 mg chol., 1.3 g fiber, 367 mg sodium, 8.4 g pro. from soy, 2.2 g fat from soy. Recipe from United Soybean Board