Broiled Herb Tofu

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198 CALORIES 4g CARBS 15g FAT 16g PROTEIN
2
Freestyle™ SmartPoints™ New!
(5 Old SmartPoints™)
(5 PointsPlus®)

Tofu is an often overlooked protein source that is great for vegetarian and meat eaters both.  It is packed with protein, very low in carbohydrates, and will take on almost any flavor you add to it.  The key is a great marinade, in this case fresh herbs and lemon juice, and cooking it until it is nice and crispy on the outside,  For this recipe we use the broiler, but the grill would work great as well.

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The Recipe

Broiled Herb Tofu

PREP TIME: 25 Min
COOK TIME: 10 Min
TOTAL TIME: 35 Min
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Ingredients

US METRICS
  • 28 oz. extra firm tofu, pressed and dried
  • 1/2 cup parsley
  • 1/2 cup basil
  • 1/4 cup cilantro
  • 2 U garlic cloves
  • 2 tbsp. olive oil
  • 1/2 tsp. salt
  • 1/2 tsp. pepper
  • 1 U Juice of 1 lemon

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Instructions

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1

Add the parsley, basil, cilantro, garlic, oil, salt, pepper, and lemon to a food processor to create a marinade.

2

Cut the tofu into cubes. Add to 3/4 of the marinade and refrigerate for at least 20 minutes.

3

Broil the tofu for about 3-5 minutes per side. Flip once they are browned, about 3-5 minutes and cook on other side. This is also great on the grill.

Nutritional Facts
Serving Size: 5-6 oz tofu (189g)
Amount Per Serving
Calories 198
Calories from Fat 132
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
8%
Monounsaturated Fat 7g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 253mg
11%
Total Carbohydrate 4g
1%
Dietary Fiber 1g
4%
Sugars 1g
Protein 16g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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