Tofu with Cucumber Sauce - 4 servings

Preparation: 10 min. Cooking: 15 min. Total: 25 min.
  • 1/2 cup cucumber, seeded, peeled and grated
  • 1 cup plain low fat yogurt
  • 2 Tbsp shallots, finely chopped
  • 1 Tbsp dill
  • 1 medium onion, sliced
  • 2 limes, thinly sliced
  • 1 lb firm tofu, cut into 1 in.slices
  • 1-1/2 tsp olive oil
  • 1 tsp thyme, crumbled
  • 1 tsp oregano, crumbled
  • 1 tsp rosemary, crumbled
  • 4 whole wheat pitas

Drain cucumber in colander, squeezing to press out excess moisture. Combine with next 3 ingredients in a small bowl. Season to taste with salt and pepper. Cover and refrigerate at least 4 hours or overnight. Place half the onion slices and half the lime slices in the bottom of a baking dish just large enough to hold tofu in a single layer. Rub oil over both sides of tofu. Sprinkle both sides of tofu with herbs. Arrange tofu on top of onion and lime slices. Cover with remaining onion and lime slices. Cover tightly and chill at least 4 hours or overnight. Preheat oven to 400°F. Bake tofu uncovered 12-15 minutes or until just cooked throughout. Transfer tofu to plates and serve with cucumber sauce. Serve with pita bread.

Calories Fat Carbs Protein Fiber Sugar Cholesterol Sodium
420 Cal 14 g 52 g 28 g 9 g 6.7 g 3.7 mg 400 mg

Click for more detail

Nutrients

Calories 420 Cal  
Fat 14 g  
Carbs 52 g  
Protein 28 g  
Fiber 9 g  
Sugar 6.7 g  

Fats

Fat 14 g  
Fat, Sat. 2.6 g  
Fat, Mono. 3.9 g  
Fat, Poly. 6.5 g  
Cholesterol 3.7 mg  

Vitamins

Choline 31 mg 5.6%
Niacin 2.5 mg 16%
Panto. Acid 1.2 mg 24%
Riboflavin 0.32 mg 24%
Thiamin 0.45 mg 38%
Vitamin A 360 IU 12%
Vitamin B6 0.38 mg 24%
Vitamin B12 0.34 mcg 14%
Vitamin C 13 mg 14%
Vitamin D 0 IU 0%
Vitamin E 0.84 mg 5.6%
Vitamin K 10 mcg 8.4%

Minerals

Calcium 930 mg 93%
Copper 0.68 mg 76%
Fluoride 7.5 mcg 190%
Iron 5.9 mg 73%
Magnesium 130 mg 31%
Manganese 2.6 mg 36%
Phosphorus 440 mg 63%
Potassium 640 mg 14%
Selenium 50 mcg 91%
Sodium 400 mg 27%
Zinc 3.5 mg 32%

Click for less detail