Photo: Sherman Kwan
Estimated Nutrition (whole recipe, rough)
340
Calories
27g
Protein
20g
Fat
17g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Yogurt | 170g plain Greek | 100 |
| Tofu | 100g firm | 76 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| 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
- 1 block firm or extra-firm tofu
- 2–3 tablespoons yogurt
- 120 milliliters (4.1 US fl oz) tomato sauce or tomato paste
- 2 tablespoons olive oil or canola oil
- Preferred seasonings (suggested seasonings: turmeric , pepper , hot sauce , salt )
Directions
1
Cut tofu into 2.5 cm (1-inch) cubes.
2
Spread out the tofu on a cookie sheet and bake for 20–25 minutes at 170–190 °C (340–370 °F). This releases the extra water from the tofu and dries it out to be able to absorb the marinade.
3
Mix the spices, tomato sauce, yogurt, and oil in a bowl.
4
Let the tofu marinate well (about 8 hours) in this mixture, preferably in the refrigerator.
5
After marinating, thread the tofu onto skewers and grill it.
Recipe sourced from
wikibooks