Roasted Tofu and Veggie Pockets

Roasted Tofu and Veggie Pockets

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From: Diabetic Living Magazine

A splash of balsamic vinaigrette enhances the tantalizing roasted flavor of this colorful tofu, zucchini, onion and sweet pepper combination.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • ½ 16- to 18-ounce package extra-firm water-packed tofu
  • 1 small zucchini (6 ounces), thinly sliced
  • 1 medium onion, halved and thinly sliced
  • 1 red or yellow bell pepper, cut into thin strips
  • 1 tablespoon olive oil
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 3 large whole-wheat pita rounds, halved
  • 2 tablespoons bottled light balsamic vinaigrette or reduced-calorie Italian salad dressing
  • ⅓ cup shredded mozzarella-flavored soy cheese


  • Prep

  • Ready In

  1. Preheat oven to 450°F. Drain tofu; pat tofu with paper towels until well dried. Cut tofu into ¼-inch-thick slices; then, cut into ½-inch-wide strips. In a large bowl, combine tofu strips, zucchini, onion and bell pepper. Add oil, salt and pepper; toss to coat.
  2. Lightly coat a rimmed baking sheet with cooking spray. Spread tofu mixture evenly in prepared pan. Roast, uncovered, for 10 to 12 minutes or until vegetables are tender, gently stirring once.
  3. Divide roasted tofu and vegetables among pita pockets; drizzle with dressing. Top with shredded soy cheese. Place the filled pitas, filled-sides up, in a 2-quart square baking dish. Bake for 1 to 2 minutes or until cheese melts.

Nutrition information

  • Serving size: ½ filled pita pocket
  • Per serving: 189 calories; 7 g fat(1 g sat); 4 g fiber; 23 g carbohydrates; 9 g protein; 32 mcg folate; 0 mg cholesterol; 2 g sugars; 678 IU vitamin A; 32 mg vitamin C; 106 mg calcium; 2 mg iron; 433 mg sodium; 198 mg potassium
  • Nutrition Bonus: Vitamin C (53% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 fat, 1 starch, 1 vegetable, ½ medium-fat protein

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