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