Directions:
- Press tofu slices, then cube and marinate 1/2 hour or more.
- Place tofu cubes in oiled pan and bake 300 degrees for 30 minutes, or saute lightly.
- Toast flour in a skillet.
- Finely chop onions, celery and peppers (the Trinity ).
- Saute Trinity in butter and olive oil.
- Add flour to veggies, stirring and let bubble a bit.
- Add water or vegetable broth to make a roux.
- Add okra (if using fresh, add to veggies before flour)
- Add seasonings and adjust taste
- Add tofu (or shrimp) and let simmer for at least 30 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 447.56 Kcal (1874 kJ) | ||
| Calories from fat | 239.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 26.65g | 41% | |
|---|---|---|---|
| Cholesterol | 10.17mg | 3% | |
| Sodium | 1284.47mg | 54% | |
| Potassium | 856.46mg | 18% | |
| Total Carbs | 36.68g | 12% | |
| Sugars | 10.79g | 43% | |
| Dietary Fiber | 11.22g | 45% | |
| Protein | 20.41g | 41% | |
| Vitamin C | 90.5mg | 151% | |
| Vitamin A | 1.2mg | 41% | |
| Iron | 26.7mg | 149% | |
| Calcium | 530.8mg | 53% | |
| Amount Per 100 g | |||
| Calories | 66.62 Kcal (279 kJ) | ||
| Calories from fat | 35.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.97g | 41% | |
|---|---|---|---|
| Cholesterol | 1.51mg | 3% | |
| Sodium | 191.21mg | 54% | |
| Potassium | 127.49mg | 18% | |
| Total Carbs | 5.46g | 12% | |
| Sugars | 1.61g | 43% | |
| Dietary Fiber | 1.67g | 45% | |
| Protein | 3.04g | 41% | |
| Vitamin C | 13.5mg | 151% | |
| Vitamin A | 0.2mg | 41% | |
| Iron | 4mg | 149% | |
| Calcium | 79mg | 53% | |
* 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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