Italian Style Tofu Bake

I found this recipe in the South Beach Diet – ‘Quick and Easy Cookbook’. It really is a quick and easy – but also a delicious way to make and eat tofu. Its cheesy and yummy – which makes you feel like you’re eating a lasagna or a pizza and not diet food. If you are not someone who likes to eat tofu, this is a great way to start too.

2 tsp extra-virgin olive oil
2 garlic cloves, chopped
5 cups packed baby spinach leaves(Or coarsely chopped stem and leaves of spinach from a bunch)
1 (15-ounce) package firm tofu, sliced lengthwise into 8 pieces
2 tsp Italian seasoning
2 tbsp sun dried tomato slivers packed in oil, drained(I buy from Costco)
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons freshly grated Parmesan cheese
a pinch of red pepper flakes
salt to taste
non-stick cooking spray

Preheat oven to 400 degrees F.
Heat 1 tsp oil in a wide pan over medium high heat. Let the oil come to a smoking point and gently place the tofu pieces in the pan. The tofu should sear, so make sure the pan is not crowded. Do not touch or move the tofu for atleast 2-3 minutes – until it becomes golden brown. Flip the tofu and let cook on the other side. While the tofu cooks, spray a 9 by 13 inch baking pan with non stick cooking spray. Place the browned tofu in it.

Add another tsp of oil to the saute pan and add the garlic and red pepper flakes(if using). Let cook over medium heat until garlic has softened and the pepper has infused the oil. Add the spinach and cook until wilted and tender, about 2 minutes. Sprinkle salt to taste. Switch off the stove.

Sprinkle the tofu evenly with the Italian seasoning. Top it with the sauteed spinach, to cover the entire surface of the tofu. Now gently scatter the drained sun dried tomato slivers. Top this with the shredded mozzarella and parmesan cheese. Place in the preheated oven and bake until cheeses are melted, about 15 minutes.

Pair with a side salad to make a complete meal, Enjoy!

Serves: 4
Nutritional Information:
190 calories
12 total fat(3.5 g sat)
6 g carbohydrate
19 g protein
3 g fiber
280 mg sodium

Verdict: I loved this cheesy baked dish and enjoyed it for dinner as well as made a great packed lunch. Eat a side of vegetables or a salad and it makes a pretty filling meal too. The only change I would make for next time, is to marinate the tofu in some kind of a Italian marinade prior to the searing, coss I felt the tofu layer to be kind of bland. But nutrition wise an awesome protein packed dish.

I am sending this dish to ‘My Legume Love Affair #44’, event by Susan of The Well Seasoned Cook.

Also sending this to ‘Healthy and Hearty’ event.

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