Directions:
- Tofu Preparation: Cut open the boxes of tofu and slice in half lengthwise. Then slice crosswise into 1/3 to 1/2 inch strips. Lay out the strips on parchment or plastic-film covered baking dish. Cover tofu and freeze overnight or up to a week ahead. The longer you let it freeze the more shrimp like the tofu texture will become. Remove tofu from freezer 1 to 2 hours before cook time. Transfer the slices to a dry kitchen towel or some paper towels to allow it to defrost. When defrosted, use towel to gently blot up any remaining moisture. Liberally sprinkle each side of the tofu with the soy sauce, the Old Bay and 1 teaspoon Cayenne. Allow to marinate which prepping the rest of the ingredients.
- Veggie Prep Work: Dice onions. Dice carrots, celery, and bell pepper. Mince parsley and separate tablespoons. De-seed tomatoes and chop. Chop zucchini. Quarter and de-seed lemons.
- Cajun Spices: Mix dried spices, except the extra cayenne.(You may also use about 1 to 2 tablespoons commercial SALT-FREE spice mix.).
- Cooking: In a large skillet or wok heat the olive oil on low. Sweat the onions on low heat till soft but not yet translucent (about 10 min.) Add carrots, celery, and bell peppers to skillet and continue to sweat till peppers and carrots are soft (about 10 min.) Add garlic and half the parsley, tomatoes, zucchini, 1/2 to 3/4 of the dry spices, molasses and vinegar to skillet. Squeeze the lemon chunks then add them to the skillet too. Simmer till the tomatoes and zucchini soften and the sauce thickens up a bit (about 10 min.) Add tofu gently stir and simmer 5 minutes.Taste sauce for heat and spiciness, add the cayenne if you really like it hot or more dried spices for boldness. If you add more spice simmer a minute or two more.
- Garnish with remaining parsley and served over rice, potatoes, or with toast.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 129.39 Kcal (542 kJ) | ||
| Calories from fat | 33.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.74g | 6% | |
|---|---|---|---|
| Sodium | 323.62mg | 13% | |
| Potassium | 611.32mg | 13% | |
| Total Carbs | 22.49g | 7% | |
| Sugars | 16.37g | 65% | |
| Dietary Fiber | 3.52g | 14% | |
| Protein | 2.88g | 6% | |
| Vitamin C | 52.7mg | 88% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 14.2mg | 79% | |
| Calcium | 104.5mg | 10% | |
| Amount Per 100 g | |||
| Calories | 57.88 Kcal (242 kJ) | ||
| Calories from fat | 15.07 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.67g | 6% | |
|---|---|---|---|
| Sodium | 144.77mg | 13% | |
| Potassium | 273.46mg | 13% | |
| Total Carbs | 10.06g | 7% | |
| Sugars | 7.32g | 65% | |
| Dietary Fiber | 1.58g | 14% | |
| Protein | 1.29g | 6% | |
| Vitamin C | 23.6mg | 88% | |
| Vitamin A | 0.4mg | 30% | |
| Iron | 6.3mg | 79% | |
| Calcium | 46.7mg | 10% | |
* 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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