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Teriyaki Tofu and Onions

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Teriyaki Tofu and Onions
  • Prep Time 20 min
  • Total Time 35 min
  • Servings 4
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Asian dinner ready in 35 minutes! Enjoy baked tofu and teriyaki sauce topped with fresh mushrooms.

Ingredients

1/4
cup lite teriyaki sauce
3
tablespoons water
4
teaspoons soy sauce
1
(10.5-oz.) pkg. extra-firm lite tofu*
1/3
cup ready-to-serve vegetable broth
2
cups sliced fresh mushrooms
1/2
large red onion, thinly sliced

Directions

  • 1 In 12x8-inch (2-quart) glass baking dish, combine 2 tablespoons of the teriyaki sauce, water and soy sauce; mix well. Cut tofu into 8 slices, 1/4 to 1/2 inch thick. Place tofu in dish; turn to coat with sauce mixture. Let stand at room temperature for 15 minutes to marinate, turning occasionally.
  • 2 Heat oven to 375°F. Cover dish loosely with foil. Bake at 375°F. for 10 to 15 minutes or until thoroughly heated.
  • 3 Meanwhile, combine remaining 2 tablespoons teriyaki sauce and broth in large nonstick skillet. Add mushrooms and onion; cook over medium heat for 8 to 10 minutes or until vegetables are tender. Serve mushroom mixture over tofu.
Tips  

* Lite tofu can be purchased at health food stores or some large supermarkets.

• It's a low-fat substitute for protein. Three ounces of light tofu have just 1 gram of fat, while three ounces of 80% lean ground beef weigh in with about 11 grams of fat. • It's a chameleon food. Tofu takes on the flavor of whatever it's cooked with. • It's versatile. You can cube it, dice it, crumble it or puree it to use in a variety of recipes.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
70
(
Calories from Fat
10
)
Daily Value
Total Fat
1g
2%
(
Saturated Fat
0g
0%
)
Cholesterol
0mg
0%
Sodium
870mg
36%
Total Carbohydrate
8g
3%
(
Dietary Fiber
1g
4%
,
Sugars
6g
)
Protein
8g
Daily Value*:
Vitamin A
0%
0%
Vitamin C
2%
2%
Calcium
2%
2%
Iron
8%
8%
Exchanges:
1/2 Starch; 1/2 Other Carbohydrate; 1 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.
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