Basil Tofu

Diabetes Appropriate
Dairy-free
Egg-free
Nut-free
Heart-Healthy
Kosher
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Vegan
Weight Management
Dish type
Dinner
Serves
4
Ready in
20 minutes*

Ingredients

  • 1/4 cup less-sodium soy sauce
  • 1/2 cup chopped fresh basil, divided
  • 1/2 tsp. crushed red pepper flakes, divided
  • 1 (16-oz.) pkg. firm tofu, drained, cut into cubes
  • 1 cup low-sodium chicken broth or vegetable broth
  • 1 tbsp. peeled, minced gingerroot
  • 4 green onions, thinly sliced
  • 4 garlic cloves, minced
  • 2 cups cooked brown rice

Directions

Prep Time
10 minutes*
Cook Time
10 minutes
Ready in
20 minutes*
  1. In a medium bowl combine soy sauce, 1/4 cup of the basil and 1/4 teaspoon of the red pepper flakes. Add tofu cubes; turn to coat. Cover and refrigerate 1 hour, turning occasionally.
  2. Remove tofu from marinade; reserve marinade. Place tofu in a medium saucepan over medium heat; cook 5 minutes. Stir in broth, ginger, green onions, garlic, and remaining 1/4 cup basil and 1/4 teaspoon red pepper flakes. Add 1 tablespoon of the reserved marinade; cook and stir until heated through. Serve over brown rice.

Nutritional Information

Serving Size
1
Per Serving
Calories 230, Calories Fat 78, Total Fat 8g, Saturated Fat 0g, Cholesterol 6mg, Sodium 294mg, Carbohydrate 26g, Protein 11g
Serving Size1
Calories230
Calories Fat78
Calories (fat) extra34
Total Fat8g
Total Fat (extra)14
Saturated Fat0g
Saturated Fat (extra)3
Cholesterol6mg
Cholesterol (extra)2
Sodium294mg
Sodium (extra)12
Potassium174mg
Carbohydrate26g
Carbohydrate (extra)9
Fiber2g
Fiber (extra)10
Sugars0g
Protein11g
Omega30g
Vitamin A759IU
Vitamin A (extra)15
Vitamin C7mg
Vitamin C (extra)12
Iron2mg
Iron (extra)12