Directions:
- Preheat oven to 425°F.
- Dry the tofu and cut it into 4 thick slices.
- Coat the tofu thinly with oil and sprinkle with salt, pepper, and thyme to taste.
- Lay the tofu slices on a baking sheet sprayed with nonstick spray and place in oven. Bake for 35 minutes, flipping pieces after 20 minutes.
- While the tofu cooks, melt the butter in a medium skillet on medium-low heat. Saute the onions and mushrooms in the melted butter until softened, about 10 minutes. Do not brown the vegetables.
- About 5 minutes before the tofu finishes, add the flour to the mushrooms and onions and continue to cook on medium-low for another minute or two.
- Add the milk and yogurt to the sauteed mixture and bring to a simmer. You may need to raise the heat to medium.
- Once the gravy simmers, remove from the heat and season to taste with salt, pepper, and thyme. Spoon over baked tofu.
- Serve with a hot veggie like green beans or broccoli and with cubed potatoes roasted in the oven while the tofu baked.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 256.15 Kcal (1072 kJ) | ||
| Calories from fat | 93.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.38g | 16% | |
|---|---|---|---|
| Cholesterol | 20.15mg | 7% | |
| Sodium | 361.81mg | 15% | |
| Potassium | 502.3mg | 11% | |
| Total Carbs | 17.33g | 6% | |
| Sugars | 8.39g | 34% | |
| Dietary Fiber | 2.29g | 9% | |
| Protein | 24.16g | 48% | |
| Vitamin C | 4.6mg | 8% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 3.4mg | 19% | |
| Calcium | 1001.4mg | 100% | |
| Amount Per 100 g | |||
| Calories | 57.72 Kcal (242 kJ) | ||
| Calories from fat | 21.06 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.34g | 16% | |
|---|---|---|---|
| Cholesterol | 4.54mg | 7% | |
| Sodium | 81.53mg | 15% | |
| Potassium | 113.19mg | 11% | |
| Total Carbs | 3.91g | 6% | |
| Sugars | 1.89g | 34% | |
| Dietary Fiber | 0.52g | 9% | |
| Protein | 5.44g | 48% | |
| Vitamin C | 1mg | 8% | |
| Iron | 0.8mg | 19% | |
| Calcium | 225.7mg | 100% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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