Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Tofu | 100g firm | 76 |
| Orange | 1 medium (131g) | 62 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Fruit | not in our table | 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
- =
- 1 Block Extra Firm Tofu*
- Juice of 2 Lemons
- 1/4 Cup Orange Juice
- 2 Tbsp Maple Syrup
- 2 Tbsp Mango or Other Fruit Vinegar
- 1 Tbsp Olive Oil
- 1 1/2 Tsp Rosemary
- 2 Cloves Garlic (Crushed)
- 1 1/2 Tsp Soy Sauce
- 1/2 Tsp Salt
- Fresh Ground Black Pepper
- =
Directions
Combine all ingredients in a bowl and whisk together. Cut Tofu into 1" thick slices and place in a flat dish. Pour the marinade over the tofu. Cover the dish and refrigerate for at least 8 hours, turning the tofu every now and then to make sure it is covered with marinade.
Turn the BBQ on medium. Tofu tends to stick to the grill, so brush with some olive oil before placing on the BBQ. Brush with extra marinade while the tofu is cooking. Flip the tofu when it starts to get grill marks on the bottom, about 5 mins. Brush the top with olive oil before flipping. Cook until the other side has grill marks. Serve immediately.