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
31
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 0.7800000000000002mg 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.
