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Marinated Tofu
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Marinated Tofu

45 Min.Für 3Nutri-Score B€
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was Sie brauchen

Zutaten

3 Personen
  • firm tofu (drained, patted dry)Frischeprodukte400 g
  • Greek style yogurt (or non-dairy yogurt)Milchprodukte120 g
  • olive oilVorräte30 ml
  • lemon juice (freshly squeezed)Obst & Gemüse15 ml
  • soy sauceVorräte20 ml
  • garlic (grated)Obst & Gemüse2 Stücke
  • onion powderGewürze3 g
  • smoked paprikaGewürze3 g
  • dried dillGewürze2 g
  • dried oreganoGewürze2 g
  • saltGewürze3 g
  • black pepper (ground)Gewürze1 g

pro Portion

Nährwerte

199kcal

Kohlenhydrate
7 g
Eiweiß
14 g
Fett
13 g
Utensilien anpassen

was Sie verwenden

Utensilien

  • Rührschüssel
  • Backblech
  • Backofen

Schritt für Schritt

Zubereitung

  1. Make the marinade

    • In a bowl, combine the Greek style yogurt, olive oil, lemon juice, soy sauce, grated garlic, onion powder, smoked paprika, dried dill, dried oregano, salt and black pepper.
    • Stir until the marinade is well combined.
    Schritt 1
  2. Prepare the tofu

    • Take the tofu out of the package and pat it dry on all sides.
    • Break the tofu apart with your hands into bite-size chunks; the rugged surface helps the sauce stick.
    Schritt 2
  3. Coat the tofu

    • Add the tofu chunks to the marinade and toss gently until fully coated.
    Schritt 3
  4. Arrange on the tray

    • Arrange the tofu on a baking tray lined with parchment paper in a single layer without overlapping.
    • Spoon over the leftover marinade.
    Schritt 4
  5. Bake

    • Bake in a preheated oven until the tofu is golden brown.
    Schritt 5
  6. Serve

    • Serve as the main protein with a salad, or in a wrap or burrito.
    Schritt 6