Baked Tofu Casserole Recipe

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0 votes | 1630 views
Servings: 4

Ingredients

Cost per serving $0.85 view details
  • 2 x Cakes of hard tofu
  • 1 Tbsp. Vegetable oil
  • 2 2/3 Tbsp. Soy Sauce, divided use Black pepper to taste
  • 2 ounce French beans, (cut in halves)
  • 1 pch Salt
  • 2 Tbsp. Vegetable oil
  • 1/2 x Onion, minced
  • 3 1/2 ounce Mushrooms, sliced
  • 2 slc Ham, sliced into fine strips
  • 1 dsh Black pepper
  • 1 1/3 Tbsp. Butter Garlic Butter
  • 3 Tbsp. Unsalted butter, melted
  • 1/2 x Clove garlic, crushed
  • 2 Tbsp. Parsley, finely minced
  • 1 Tbsp. Soy Sauce

Directions

  1. Pat dry the tofu with paper towel and cut into 12 even slices. Heat oil and fry both sides of tofu till browned. Add in 2 Tablespoons of soy sauce and black pepper, set aside. Boil French beans with a healthy pinch of salt. Heat oil and stir-fry onion, mushrooms and ham. Add in cooked beans and 2/3 Tablespoons of Soy Sauce.
  2. Pepper to taste. Grease baking dish with butter and place tofu in it. Cover tofu with the stir-fried ingredients and sauce. To make garlic butter, mix unsalted butter with garlic, parsley and soy sauce. Pour garlic butter over dish. Bake at 96C/205F in pre-heated oven for 10 min.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 93g
Recipe makes 4 servings
Calories 268  
Calories from Fat 203 76%
Total Fat 23.08g 29%
Saturated Fat 8.71g 35%
Trans Fat 0.26g  
Cholesterol 33mg 11%
Sodium 899mg 37%
Potassium 328mg 9%
Total Carbs 12.4g 3%
Dietary Fiber 4.2g 14%
Sugars 1.2g 1%
Protein 4.67g 7%
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