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Pan-Seared Soy Sauce and Black Pepper Tofu

Ingredient Amount Calories
Tofu (Firm) 396.9g 460kcal
Olive oil 28g 248kcal
Soy sauce made from soy and wheat (shoyu), low sodium 66.25g 38kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
14 oz. firm tofu
1/4 cup soy sauce
plenty of fresh ground black pepper to taste
2 tablespoons extra-virgin olive oil or canola oil
sesame seeds and chopped green onions for serving, optional
Instructions
Press the tofu in a tofu press, or by placing on top of plenty of clean paper towels on a plate, topped with more paper towels, with a heavy skillet on top, for thirty minutes.
Cut the tofu into 1-inch cubes or 1/2-inch thick slices.
Mix the tofu with the soy sauce (1/4 cup) and black pepper. Allow to marinate in the fridge for at least thirty minutes, stirring occasionally.
Heat the oil (2 tablespoons) in a well-seasoned cast iron or nonstick skillet and sear the tofu on each side on medium-high heat for approximately 2-3 minutes on each side, or until browned and crispy.
Garnish with sesame seeds and chopped green onions, if desired.

Nutrition Facts
Portion Size 123 g | ml
Amount Per Portion 186
780
kcal
kilojoules
% Daily Value *
Total Fat 15g 19%
Saturated Fat 2.1g 11%
Sodium 3447mg 150%
Total Carbohydrate 6g 2%
Dietary Fiber 0.1g 0%
Sugar 0.1g
Protein 9.6g 19%
Vitamin D 0mcg 0%
Calcium 1225mg 94%
Iron 2.2mg 12%
Potassium 133mg 3%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.162 mg 14%
Riboflavin [B2] 0.14 mg 11%
Niacin [B3] 0.565 mg 4%
Pantothenic acid [B5] 0.201 mg 4%
Vitamin B6 0.117 mg 7%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 36.063 mcg 0%
Vitamin C 0.198 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 1.076 mg 7%
Vitamin K 4.214 mcg 4%
Betaine 6.4 mg 0%
Choline 5.122 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 6 g 2%
Sugars 0.1 g 0%
Dietary fiber 0.1 g 0%
Carbohydrate 5.1 g 0%
Net carbs 6g
Aminoacids
Nutrient Amount DV
Alanine 0.503 g 0%
Arginine 0.784 g 0%
Aspartic acid 1.119 g 0%
Cysteine 0.029 g 0%
Glutamic acid 1.963 g 0%
Glycine 0.431 g 0%
Histidine 0.248 g 0%
Isoleucine 0.502 g 0%
Leucine 0.812 g 0%
Lysine 0.509 g 0%
Methionine 0.124 g 0%
Phenylalanine 0.483 g 0%
Proline 0.655 g 0%
Serine 0.599 g 0%
Threonine 0.464 g 0%
Tryptophan 0.12 g 0%
Tyrosine 0.374 g 0%
Valine 0.517 g 0%
Minerals
Nutrient Amount DV
Calcium 1224.51 mg 94%
Copper 0.39 mg 43%
Fluoride 0 mcg 0%
Iron 2.23 mg 12%
Magnesium 68.98 mg 16%
Manganese 1.33 mg 58%
Phosphorus 99.93 mg 8%
Potassium 132.79 mg 3%
Selenium 17.25 mcg 31%
Sodium 3446.79 mg 150%
Zinc 1.68 mg 15%
Other
Nutrient Amount DV
Water 81.896 g 0%
Ash 10.276 g 0%