Main Dishes
June 02, 2014
Calories
348
Sodium
1493mg
62% DV
Fat
21g
33% DV
Protein
16g
32% DV
Carbs
20g
6% DV
Fiber
4g
18% DV
Dry Rub Tofu with Spelt Elbows
8
Delicious Italian Dinner under 500 calories on the menu.
4
•1 package extra firm Tofu
•2-2 ½ cups cooked spelt elbows
•1 yellow onion (thinly cut into lengthwise)
•1 green pepper (thinly cut into lengthwise)
•1 red pepper (thinly cut into lengthwise)
•6 roma tomatoes (chopped)
•2 tbsp olive oil
•1 tbsp dried/fresh garlic (chopped)
•1 tbsp hot and Spicy tomato ketchup (I prefer Heinz)
•1 cup Mozzarella cheese
•2.5 tbsp Italian seasoning*
•1 tsp crushed pepper*
•1 tsp salt*
•2-2 ½ cups cooked spelt elbows
•1 yellow onion (thinly cut into lengthwise)
•1 green pepper (thinly cut into lengthwise)
•1 red pepper (thinly cut into lengthwise)
•6 roma tomatoes (chopped)
•2 tbsp olive oil
•1 tbsp dried/fresh garlic (chopped)
•1 tbsp hot and Spicy tomato ketchup (I prefer Heinz)
•1 cup Mozzarella cheese
•2.5 tbsp Italian seasoning*
•1 tsp crushed pepper*
•1 tsp salt*
*Ingredients for dry marinade
Place the tofu on a flat surface between two layers of tissues. Press the slab of tofu with a weight on it for 15 minutes so that excess moisture is drained out.
Prepare the...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
348
Sodium
1493mg
62% DV
Fat
21g
33% DV
Protein
16g
32% DV
Carbs
20g
6% DV
Fiber
4g
18% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
9g
46%
Polysaturated Fat
2g
18%
Monosaturated Fat
9g
59%
Cholesterol
48mg
16%
Sodium
1493mg
62%
Potassium
733mg
20%
Protein
16g
32%
% DAILY VALUE*
Total Carbohydrate
Fiber
4g
18%
Sugar
10g
21%
Vitamin A
2390IU
47%
Vitamin B6
0.78mg
39%
Vitamin C
33mg
55%
Calcium
329mg
32%
Iron
1mg
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.