This vegetarian meal is a must-try for tofu lovers. A homemade garlic soy sauce glazes hearty tofu and is complemented by hints of citrus flavor to make the ultimate Garlic Soy Sheet Pan Tofu.
Perfect for meatless Monday (and everyday of the week), this diet-friendly meal is packed with protein—so it will keep you feeling full to avoid any temptations. And best of all? It’s super simple to make! To make this mouthwatering Garlic Soy Tofu, wrap a block of tofu in a clean dish towel and place on a large plate while pressing down on the tofu. Set the tofu aside for 10 to 30 minutes. While the tofu is sitting, thoroughly whisk together orange zest and juice, soy sauce, garlic, honey, ginger and sesame oil. Once tofu is done sitting, cut into cubes and add to the garlic soy mixture to toss. Once fully coated, evenly distribute on a lined baking sheet and bake for 15 minutes on one side. Remove from the oven to flip the tofu and add the sugar snap peas on half of the baking sheet. Drizzle the peas with olive oil and sprinkle with red pepper flakes, salt and pepper. Pop back in the oven for another 10 to 12 minutes, sprinkle with scallions, and enjoy!
This recipe yields four servings, and each serving counts as two PowerFuels, one Vegetable and two Extras on your Nutrisystem meal plan. This delicious Garlic Soy Sheet Pan Tofu is 100% Nutrisystem-approved, but you should still log each serving, along with all of your daily food intake, in the NuMi App. Not familiar with our handy food tracker app? Check out NuMi 101: A Comprehensive Guide to Our Free Tracking App >
On a tofu kick? We’ve got even more flavor-packed recipes to add to your Flex menu:
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Calories per Serving: 228
On Nutrisystem, Count As: 2 PowerFuel, 1 Vegetable and 2 Extras
- 1 14 oz. package extra firm tofu, drained and patted dry
- 1 orange, zest and juice
- 2 Tbsp. reduced-sodium soy sauce
- 1 Tbsp. minced garlic
- 1 Tbsp. honey
- 1 Tbsp. grated peeled fresh ginger
- 1 tsp. toasted sesame oil
- 1 pound sugar snap peas
- 1 Tbsp. olive oil
- ¼ tsp. red pepper flakes
- Sea salt and ground black pepper, to taste
- 1 scallion, thinly sliced
- 1 tsp. sesame seeds
- Wrap block of tofu in a clean dish towel or paper towels and place on a large plate with a heavy object on top, pressing down on the tofu. Set aside for 10 to 30 minutes.
- Preheat oven to 400°F. Line a baking sheet with parchment paper. In a large bowl, whisk together orange zest and juice, soy sauce, garlic, honey, ginger and sesame oil.
- Cut the pressed tofu into cubes, add to bowl with sauce mixture and toss until coated. Arrange cubes in an even layer on one half of the baking sheet. Bake for 15 minutes or until golden brown on one side.
- Flip the tofu. Arrange the sugar snap peas in a single layer on the other half of the baking sheet. Drizzle with olive oil and sprinkle with red pepper flakes, salt and pepper.
- Return to the oven and bake until tofu is browned on the second side, 10 to 12 minutes more. Sprinkle with the scallions and sesame seeds and serve immediately.