Baked Tofu

Prep time: 10 minutes | Cooking time: 35 minutes | Servings: 4

Ingredients

  • 2 tablespoons soy sauce
  • 1 clove garlic (minced, or 1/4 teaspoon garlic powder)
  • 1 teaspoon fresh ginger (minced, optional)
  • 1 teaspoon vegetable oil
  • 1 package tofu (firm or extra firm, water packed, 14 ounces, drained)

Live Well Tips

  • Tofu is a great vegetarian source of protein and can be used instead of meat in many dishes.
  • Replace fresh ginger with 1/4 teaspoon powdered ginger.

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 350 degrees. Line a rimmed baking sheet with foil.
  3. Drain water from tofu. Wrap tofu in paper towels. Let set for about 5 minutes.
  4. While tofu is draining, combine soy sauce, garlic, ginger and vegetable oil in a small bowl.
  5. Slice tofu into 1/2 inch thick slices. Place tofu slices on foil lined baking sheet.
  6. Pour soy sauce mixture over tofu. Using a spatula or pancake turner, gently turn slices over to coat both sides with sauce.
  7. Bake tofu for 15 minutes. Turn slices over and bake for another 15 minutes. Tofu should be light golden brown and firm.
  8. Serve hot in place of meat or cut into slices or cubes and add to a stir-fry, fried rice, soup or salad.

Cook Together! Making Recipe with Kids

Tofu is a great way to get more protein into your child’s meal without adding meat. Adding soy sauce and garlic is a tasty way for them to try different ingredients and dishes!

Easy Tasks

  • Gather ingredients and equipment.
  • Drain and dry tofu
  • Combine ingredients for sauce

Intermediate Tasks

  • Slice tofu
  • Preheat oven

Difficult Tasks

  • Mince garlic and/or ginger
  • Flipping tofu out of oven

Nutrition Facts

Serving size 4 cups: Calories–84; Protein–9g; Carbohydrate–2g; Total Fat–5g; Saturated Fat–1g; Cholesterol–0mg; Fiber–1g; Sodium–451mg; Vitamin C–0%; Vitamin A–0%; Iron–2mg; Calcium–16%

Adapted from myplate.gov/recipes