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Marinara Tofu Bake With Zucchini and Mushrooms

Marinara Tofu Bake

Dinner: Marinara Tofu Bake

From C&J Nutrition


  1. 1/3 of a 14-ounce block of extra-firm tofu, drained and sliced lengthwise into 1/2-inch-thick rectangles
    1/4 teaspoon garlic powder
    1/4 teaspoon oregano
    1/4 teaspoon dried basil
    1/8 teaspoon salt
    1/8 teaspoon black pepper
    1 tablespoon olive oil
    1/2 cup sliced zucchini
    1 cup sliced cremini mushrooms
    3/4 cup marinara sauce


  1. Preheat oven to 350°F.
  2. Mix together ingredients from garlic powder through black pepper. Press each side of the tofu slices into the spice mixture.
  3. Heat 1 tablespoon olive oil in a medium oven-safe skillet over medium-high heat. Add tofu slices and cook until nicely browned on each side, about 3 minutes each side. Remove tofu and set aside.
  4. Add 1 teaspoon olive oil and 1/2 cup sliced zucchini and 1 cup sliced cremini mushrooms to the pan. Sauté until mushrooms and zucchini are soft and golden, about 5 minutes.
  5. Turn heat down to low and add tofu back to the pan, along with 3/4 cup no-sugar-added marinara sauce. Stir to combine.
  6. Bake for 10 minutes or until heated through.

Calories: 493
Protein: 31 grams
Carbohydrates: 17.8 grams
Dietary Fiber: 4.339 grams
Total Sugars: 9.266 grams
Total Fat: 34.2 grams
Saturated Fat: 4.397 grams
Sodium: 681.7 milligrams

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