Leafy Tofu
Spinach, tofu, and sesame seeds are a fun and delicious combination, and can be made in minutes! A quick and delicious side dish!
- 6 Servings
- Less than $3.00
Leafy Tofu
Spinach, tofu, and sesame seeds are a fun and delicious combination, and can be made in minutes! A quick and delicious side dish!
- 6 Servings
- Less than $3.00
Ingredients
- 1 package firm tofu
- 1 tablespoon oil
- 4 cups fresh spinach
- 2 tablespoons soy sauce, reduced sodium
- 1/3 tablespoon sesame seeds
Steps
1
Wash hands with soap and water.
2
Drain tofu.
3
Dice tofu into 1-inch cubes.
4
Tear spinach into bite-sized pieces.
5
In a large pan, heat oil and saute tofu cubes for a few minutes. Move tofu to the center of the pan.
6
Add spinach, and soy sauce. Mix.
7
Cover pan and cook until spinach is wilted.
8
Sprinkle toasted sesame seeds.
Ingredients
Serving Size: 1/6 of recipe (217g)
| Nutrients | Amount |
|---|---|
| Total Calories | 77 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 2 g |
| Dietary Fiber | 1 g |
| Total Sugars | 1 g |
| Added Sugars included | 0 g |
| Protein | 7 g |
| Minerals | |
| Calcium | 154 mg |
| Potassium | 230 mg |
| Sodium | 216 mg |
| Copper | 176 mcg |
| Iron | 2 mg |
| Magnesium | 46 mg |
| Phosphorus | 102 mg |
| Selenium | 7 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 94 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 6 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 101 mcg |
| Folate | 54 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 24 mg |
Source:
- Lifeskills in Food Education, Food Skills Cookbook
- University of Hawaii at Manoa Cooperative Extension
- Food Stamps Nutrition Education Program