Your Recipe

Tofu Steak

Ingredient Amount Calories
Tofu (Firm) 400g 464kcal
Garlic 4g 6kcal
Olive oil 15g 133kcal
Paprika 1g 3kcal
Soy sauce made from soy and wheat (shoyu), low sodium 30g 17kcal

Recipe Tags:

OMAD

Recipe Tags:

Steak

Recipe Instructions:

Ingredients:
1 block firm tofu, sliced into steaks: Approximately 400 grams
2 tablespoons soy sauce: 30 grams
1 tablespoon olive oil: 15 grams
1 garlic clove, minced: Approximately 3-5 grams
1/2 teaspoon smoked paprika: Approximately 1 gram
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:
Prepare the Marinade:

In a shallow dish, mix soy sauce, olive oil, minced garlic, smoked paprika, salt, and pepper until well combined.
Marinate the Tofu Steaks:

Place the tofu steaks in the marinade, ensuring they are well coated.
Let them marinate for 15-20 minutes to absorb the flavors.
Cook the Tofu Steaks:

Heat a grill pan or skillet over medium-high heat.
Remove the tofu steaks from the marinade (reserve the marinade) and cook for 3-4 minutes per side, or until they are golden brown and heated through.
Serve:

Serve the tofu steaks hot.
Garnish with fresh herbs if desired.
Enjoy as your OMAD meal.

Nutrition Facts
Portion Size 150 g | ml
Amount Per Portion 207
868
kcal
kilojoules
% Daily Value *
Total Fat 16g 20%
Saturated Fat 2.2g 11%
Sodium 4191mg 182%
Total Carbohydrate 8g 3%
Dietary Fiber 0.2g 1%
Sugar 0.1g
Protein 12g 24%
Vitamin D 0mcg 0%
Calcium 1645mg 127%
Iron 2.9mg 16%
Potassium 148mg 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 8.21 mcg 1%
Thiamin [B1] 0.217 mg 18%
Riboflavin [B2] 0.164 mg 13%
Niacin [B3] 0.662 mg 4%
Pantothenic acid [B5] 0.235 mg 5%
Vitamin B6 0.161 mg 9%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 43.27 mcg 0%
Vitamin C 0.686 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 0.859 mg 6%
Vitamin K 3.3 mcg 3%
Betaine 3.889 mg 0%
Choline 3.576 mg 1%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 8 g 3%
Sugars 0.1 g 0%
Dietary fiber 0.2 g 1%
Carbohydrate 7.5 g 0%
Net carbs 7.9g
Aminoacids
Nutrient Amount DV
Alanine 0.6 g 0%
Arginine 1.004 g 0%
Aspartic acid 1.464 g 0%
Cysteine 0.04 g 0%
Glutamic acid 2.45 g 0%
Glycine 0.544 g 0%
Histidine 0.315 g 0%
Isoleucine 0.63 g 0%
Leucine 1.025 g 0%
Lysine 0.648 g 0%
Methionine 0.156 g 0%
Phenylalanine 0.613 g 0%
Proline 0.815 g 0%
Serine 0.751 g 0%
Threonine 0.582 g 0%
Tryptophan 0.162 g 0%
Tyrosine 0.494 g 0%
Valine 0.648 g 0%
Minerals
Nutrient Amount DV
Calcium 1644.89 mg 127%
Copper 0.52 mg 58%
Fluoride 0 mcg 0%
Iron 2.9 mg 16%
Magnesium 85.16 mg 20%
Manganese 1.69 mg 74%
Phosphorus 117.02 mg 9%
Potassium 148.2 mg 3%
Selenium 23.33 mcg 42%
Sodium 4191.02 mg 182%
Zinc 2.19 mg 20%
Other
Nutrient Amount DV
Water 101.662 g 0%
Ash 12.638 g 0%