Baked Tofu and Mushrooms

Baked Tofu and Mushrooms is a delightful and healthy low-carb Japanese dish that combines the umami flavors of mushrooms with the protein-rich benefits of tofu. This easy-to-make recipe is perfect for a light meal and is bursting with flavor.

Ingredients

• Firm tofu - 200 grams
• Shiitake mushrooms - 100 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Salt - to taste
• Black pepper - to taste
• Sesame seeds - 1 tablespoon

Steps

1. Preheat the oven to 200°C (400°F).
2. Drain the tofu and press it between paper towels to remove excess moisture, then cut into cubes.
3. Clean the shiitake mushrooms and slice them into thin pieces.
4. In a mixing bowl, combine soy sauce, sesame oil, minced garlic, and grated ginger to create a marinade.
5. Add the tofu cubes and mushroom slices to the marinade, tossing gently to coat. Let them marinate for 10 minutes.
6. Spread the marinated tofu and mushrooms evenly on a baking sheet lined with parchment paper.
7. Season with salt and black pepper to taste.
8. Bake in the preheated oven for 20 minutes, or until the tofu is golden and the mushrooms are tender.
9. Remove from the oven and sprinkle with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 220
• Protein: 18 g
• Carbs: 8 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.25 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Contains antioxidants and vitamins from mushrooms, promoting overall wellness.

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