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Tofu Gratin

 
One serving costs about $0.27

$0.27 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

8 pescetarian,pescatarian side dish
spoonacular Score:24%

Spoonacular Score: 24%

 

Tofu Gratin is a side dish that serves 8. One portion of this dish contains approximately 3g of protein, 6g of fat, and a total of 84 calories. For 27 cents per serving, this recipe covers 3% of your daily requirements of vitamins and minerals. A mixture of bonito flakes and nori seaweed, miso paste, flour, and a handful of other ingredients are all it takes to make this recipe so delicious. Only a few people made this recipe, and 1 would say it hit the spot. It is brought to you by Foodista. It is a good option if you're following a pescatarian diet. From preparation to the plate, this recipe takes around around 45 minutes. With a spoonacular score of 22%, this dish is not so spectacular. If you like this recipe, take a look at these similar recipes: Gratin of Belgian Endive with Bacon (Gratin d'Endives Ardennaise), Belgian Chicons Au Gratin (Endives Au Gratin), and Gratin Dauphinois (Potato Gratin).

Ingredients

Servings:
2
2  silken tofu
silken tofu
2 Tbsps
2 Tbsps olive oil
olive oil
2 Tbsps
2 Tbsps plain flour
plain flour
2 cups
2 cups unsweetened milk
unsweetened milk
1 Tbsp
1 Tbsp white Miso Soybean Paste
white Miso Soybean Paste
1 tsp
1 tsp sugar
sugar
1 Tbsp
1 Tbsp sake
sake
some
some shredded bonito flakes
shredded bonito flakes
2  silken tofu
2
silken tofu
2 Tbsps olive oil
2 Tbsps
olive oil
2 Tbsps plain flour
2 Tbsps
plain flour
2 cups unsweetened milk
2 cups
unsweetened milk
1 Tbsp white Miso Soybean Paste
1 Tbsp
white Miso Soybean Paste
1 tsp sugar
1 tsp
sugar
1 Tbsp sake
1 Tbsp
sake
some shredded bonito flakes
some
shredded bonito flakes

Equipment

baking pan
baking pan
ramekin
ramekin
whisk
whisk
bowl
bowl
oven
oven
baking pan
baking pan
ramekin
ramekin
whisk
whisk
bowl
bowl
oven
oven


Instructions

Heat olive oil over a gentle flame and add flour, whisking briefly to form a roux (paste). Add soya milk (or use low fat milk) to the paste, whisking all the while until a sauce forms and thickens. Add miso paste (1 tbsp or add to taste) and continue whisking, then season with sugar and sake wine. Heat oven to 180C. Cut each drained and chilled tofu cake into four pieces. Place a tofu square in a ramekin or individual bowl and season with two spoonfuls, or more, of the sauce. Repeat with the rest of the tofu squares or serve it family-style in a shallow baking dish. Place tofu squares in the oven. Bake for 8-10 minutes or until browned. Garnish with shredded nori seaweed and bonito flakes and serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.27
Ingredient
2 silken tofu
2 tablespoons olive oil
2 tablespoons plain flour
2 cups unsweetened milk
1 tablespoon white Miso Soybean Paste
1 tablespoon sake
some shredded bonito flakes
Price
$0.01
$0.33
$0.02
$0.66
$0.46
$0.24
$0.40
$2.13

Tips

Health Tips

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

  • Studies have shown people who drink full fat milk are thinner than those who drink low-fat or fat-free milk instead. Keep that in mind before you decide to swap. If you want to go dairy free, however, you can replace milk with unsweetened soy milk in most recipes.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

Green Tips

  • To avoid antibiotics, hormones, and other nasties in your milk, choose organic whenever possible. If you can't afford organic, look for milk labeled hormone and antibiotic free. It is often less expensive.

Disclaimer

Nutritional Information

Quickview
84 Calories
2g Protein
5g Total Fat
5g Carbs
2% Health Score
Limit These
Calories
84
4%

Fat
5g
9%

  Saturated Fat
1g
10%

Carbohydrates
5g
2%

  Sugar
3g
4%

Cholesterol
6mg
2%

Sodium
106mg
5%

Alcohol
0.3g
2%

Get Enough Of These
Protein
2g
5%

Calcium
70mg
7%

Vitamin B2
0.12mg
7%

Phosphorus
56mg
6%

Vitamin D
0.79µg
5%

Vitamin B12
0.28µg
5%

Selenium
3µg
4%

Vitamin E
0.55mg
4%

Vitamin B1
0.05mg
3%

Vitamin K
2µg
3%

Potassium
89mg
3%

Vitamin B5
0.24mg
2%

Vitamin A
100IU
2%

Zinc
0.3mg
2%

Magnesium
7mg
2%

Folate
6µg
2%

Manganese
0.03mg
2%

Copper
0.03mg
1%

Vitamin B6
0.03mg
1%

Iron
0.18mg
1%

covered percent of daily need

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