Healthy Recipes Ingredients Healthy Tofu Recipes Sesame-Maple Roasted Tofu 4.8 (8) 8 Reviews This quick and healthy dinner pairs creamy tofu and crispy snap peas with a tahini-maple sauce. Make it a meal: Serve with udon noodles and Green Tea-Poached Pears for dessert. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on April 22, 2024 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Rate PRINT Share Trending Videos Close this video player Cook Time: 20 mins Additional Time: 25 mins Total Time: 45 mins Servings: 4 Yield: 4 servings, about 1 1/ cups each Nutrition Profile: Low-Carb High-Calcium Bone-Health Diabetes-Appropriate Dairy-Free Healthy Aging Low-Sodium Low Added Sugar Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 14-ounce block extra-firm water-packed tofu, rinsed, patted dry and cut into 1-inch cubes 1 medium red onion, sliced 2 teaspoons canola oil 2 teaspoons toasted sesame oil ¼ teaspoon salt ¼ teaspoon freshly ground pepper 1 tablespoon tahini, (see Tip) 1 tablespoon reduced-sodium soy sauce 2 teaspoons pure maple syrup 1 teaspoon cider vinegar 3 cups sugar snap peas, trimmed 1 tablespoon sesame seeds Directions Preheat oven to 450 degrees F. Toss tofu, onion, canola oil, sesame oil, salt and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the onions are browning in spots, 15 to 20 minutes. Whisk tahini, soy sauce, maple syrup and vinegar in a small dish until combined. Remove the tofu from the oven, add snap peas and drizzle with the maple sauce; stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting until the peas are crisp-tender, 8 to 12 minutes more. Tips Tip: Tahini is a smooth, thick paste made from ground sesame seeds. Look for it in the Middle Eastern section or near other nut butters in large supermarkets. Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use. People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Originally appeared: EatingWell Magazine, September/October 2007 Rate It Print Nutrition Facts (per serving) 192 Calories 12g Fat 12g Carbs 11g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 1 1/4 cups Calories 192 % Daily Value * Total Carbohydrate 12g 5% Dietary Fiber 3g 12% Total Sugars 6g Added Sugars 2g 4% Protein 11g 23% Total Fat 12g 15% Saturated Fat 2g 9% Vitamin A 638IU 13% Vitamin C 37mg 42% Folate 52mcg 13% Sodium 300mg 13% Calcium 248mg 19% Iron 3mg 18% Magnesium 59mg 14% Potassium 338mg 7% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved