Tasty Baked Tofu – Kid Approved!

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This tofu recipe is inspired by a recipe my cousin Kate makes for her four kids! Tofu is a tricky thing to make deliciously, and an even more difficult thing to make for kids. But somehow, the sweet, salty, umami, and sour flavors obtained from the maple syrup, soy sauce, ketchup, and vinegar make for a sensational tofu experience!

Further Food Nutritionist Commentary:

With its rich, deeply flavored, and somewhat smoky-spicy marinade (that does double duty as a sauce), this recipe will change the minds of even the most meat-loving or tofu-skeptical!​ At less than 100 calories, plus about 7 grams of protein per (3-ounce) serving, tofu is a good source of calcium, iron, magnesium, immune-boosting zinc, and both healthy monounsaturated and polyunsaturated fats. It is also a good source of both folate and choline -- two nutrients that offer some protection from development of birth defects, making them especially important for women who are planning to be or currently are pregnant!

By Heather Goesch, MPH, RDN, LDN
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Tasty Baked Tofu – Kid Approved!

  • Prep Time: 10 mins, Marinate 1 hour
  • Cook Time: 20 mins
  • Servings: 5

Ingredients

1/2 cup soy sauce
1/4 cup maple syrup
1/4 cup ketchup
1/2 cup red wine vinegar
1 teaspoon tabasco
2 bricks tofu (cubed)
1/2 cup sesame seeds

Instructions

  1. Whisk all ingredients together in a large bowl.
  2. Cut the tofu into large cubes.
  3. Marinate the tofu in the mixture for at least 1 hour.
  4. Remove the tofu from the marinade and toss in sesame seeds.
  5. Bake at 350 for 10-20 mins.
  6. If you have left over marinade you can boil it down to a sauce consistency and use it as a glaze!
Whisk all ingredients together in a large bowl. Cut the tofu into large cubes. Marinate the tofu in the mixture for at least 1 hour. Remove the tofu from the marinade and toss in sesame seeds. Bake at 350 for 10-20 mins. If you have left over marinade you can boil it down to a sauce consistency and use it as a glaze!

Nutrition Information

Per Serving:  Calories: 189; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 774mg; Potassium: 106mg; Carbohydrate: 11g; Fiber: 1g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Iron: 7%

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One thought on “Tasty Baked Tofu – Kid Approved!

  1. Alezozos

    I was looking for a quick and easy meatless Monday recipe and found it with tasty-baked tofu! I added mine on top a bed of cooked green beans and carrots. This dish packs a tasty punch!

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