Tofu Egg Foo Young

Healthy Recipes

Authored By: Polly Pitchford, Full Spectrum Health™

Make extra and freeze.

Diet Types: Vegan, Vegetarian

Ingredients:

½ pound firm tofu

¼ cup Mung Bean Sprouts, firmly packed

2 fresh button mushrooms, chopped

1 tablespoon Tamari

1 green onion, sliced

1/8 teaspoon Cayenne pepper

2 teaspoons canola oil

1 rounded teaspoon rice Miso

½ cup cool water

1 teaspoon Brown Rice Vinegar

1 tablespoon Arrowroot

½ cup snow peas, veins removed and cut into ½” diagonals

Serves: 4

Cooking Time: 30 minutes - one hour

Instructions:

Preheat oven to 350 degrees. To prepare patties, cut tofu in one inch slices and press for five minutes to draw out excess water. Mash tofu and mix well with mung beans, green onion, mushrooms and Tamari. Brush a baking sheet with canola oil and shape tofu mixture into four large patties. Place on sheet to bake for 40 minutes, turning patties after 30 minutes. Prepare sauce just before read to serve. Mix Miso, water, vinegar, arowroot and peas in saucepan with wire whisk and bring to a boil over medium-high heat, stirring constantly. The sauce will turn clear and shiny. Pour sauce over patties to serve.

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Nutrition Facts

Serving Size: 1
Servings per Recipe: 4

Amount Per Serving

Calories 81 Calories from Fat 38

% Daily Value*

Total Fat 4g	6%

Saturated Fat 0g	2%

Mono Fat 2g

Poly Fat 2g

Sodium 337mg	14%

Total Carbs 7g	2%

Dietary Fiber 1g	5%

Sugars 0g

Protein 5g

Iron	8%

Calcium	8%

Vitamin B-6	5%

Vitamin C	11%

Vitamin E	3%

Vitamin D	2%

Vitamin A	0%

Selenium	9%

Manganese	20%

Copper	10%

Zinc	4%

Pantothenic acid	3%

Niacin	4%

Riboflavin	6%

Thiamin	7%

Folate	7%

Potassium	5%

Phosphorus	9%

Magnesium	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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