WW Recipe of the Day: Low Calorie Sheet Pan Roasted Tofu & Vegetables
(160 calories | 3 2 2 myWW *SmartPoints value per serving)
Weekday stir-fries are easy enough to assemble and do require last minute cooking at the stove to get the veggies crunchy and protein sufficiently cooked. This vegetarian sheet pan dinner for two is an excellent alternative; toss the ingredients on a baking pan, pop in the oven and you're free to assemble the rest of the dinner, set the table and light the candles.
If you or your dinner partner is a vegan, this low calorie recipe is written for you.
I've used tofu which I actually marinated overnight giving a very rich and flavorful result. It brought back memories of my favorite Chinese restaurant in San Francisco that has a vegetarian only kitchen.
How Many Calories and WW Points in this Sheet Pan Tofu Stir-Fry?
According to my calculations, each serving has 160 calories and:
3 *SmartPoints (Green plan)
2 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
4 *PointsPlus (Old plan)
Curious about Weight Watchers new myWW Green, Blue and Purple plans? Watch this short video to learn more:
How to Make Healthy Low Calorie Sheet Pan Roasted Tofu & Vegetables?
Step 1: Gather and prepare all ingredients.
Step 2: Slice the tofu into ¾-inch cubes and place in a medium sized bowl.
Step 3: In a separate bowl, stir together the ginger, garlic, soy sauce, sesame oil, sriracha, orange peel, honey and vinegar.
Pour ½ of it over the tofu and gently mix through. Marinate for 20 minutes or up to 1 day in the fridge.
Step 4: Heat the oven to 400F degrees. Line a baking pan with foil and spray the foil.
Step 5: Place the tofu on the foil and bake 10 minutes.
Step 6: While the tofu bakes, put the peppers and snap peas in a bowl and pour remaining marinade over them, mixing to thoroughly coat the vegetables. Add the vegetables to the baking pan, spreading them in 1 layer if possible. Bake for an additional 20 minutes.
Step 7: Remove from the oven and place in a serving dish. Sprinkle with the green onion and optional cilantro.
Skinny Sheet Pan Tofu Stir Fry Substitutions, Variations & Recipe Notes
I used a mixed bag of mini peppers. You can choose just one color or simply substitute a red or yellow bell pepper, seeded and sliced ¼ inch.
Snow peas are an easy substitute for the snap peas and require exactly the same amount of cooking time. Slender green beans would also work well
½ minced small green chili or ¼ teaspoon red chili flakes, can also be substituted for the Sriracha or chili paste however make sure it is evenly distributed on the tofu or else some bites will be really spicy!
Also chop the green onion and optional cilantro together. As a garnish it's pretty and actually serves as the final flavor punch.
Chop the garlic and ginger together. If your ginger is extremely moist and fresh you can leave the peel on. If it's older more mature ginger, then you'll need to peel it before chopping. I like to scrape off the peel with a spoon.
Sheet Pan Roasted Tofu & Vegetables Serving Suggestions
I just piled the whole contents of the finished tofu and veggies onto a serving bowl and we helped ourselves. It's just as easy to serve it over rice or cauliflower rice and make individual plates.
Rice or rice noodles are the obvious and delicious choose for the starch. The vegetables are built in so all you'll need are few fortune cookies and/or a bowl of fruit like pineapple and melon for a light, and refreshing low calorie dessert.
For a fancier ending, this broiled pineapple with candied ginger creme would be impressive.
Ways to Use Leftovers
Since this only makes two servings recipes will be minimal. They can be covered and stored in the fridge for a day or so. Reheat very lightly in the microwave just until warmed for a quick and easy lunch.
If you've made this Sesame Ginger Sheet Pan Tofu, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.
Low Calorie Sheet Pan Tofu & Vegetables
- ½ package (14 ounces) firm tofu, drained and dried with a paper towel
- ½ tablespoon ginger, finely chopped
- 1 garlic clove, finely chopped
- 2 teaspoons soy sauce
- 2 teaspoons sesame oil
- ¼ to ½ teaspoon Sriracha sauce or chili paste
- ½ teaspoon orange zest (zest of ½ medium orange)
- 2 teaspoons honey
- 2 teaspoons rice vinegar
- 8 mini sweet peppers
- 1-½ cups snap peas, top stems removed
- 1 green onion, cleaned and thinly sliced
- 1 tablespoon chopped cilantro (optional)
- Slice the tofu into ¾ inch cubes and place in a medium sized bowl.
- In a separate bowl, stir together the ginger, garlic, soy sauce, sesame oil, sriracha, orange peel, honey and vinegar. Pour ½ of it over the tofu and gently mix through. Marinate for 20 minutes or up to 1 day in the fridge.
- Heat the oven to 400F degrees. Line a baking pan with foil and spray the foil.
- Place the marinated tofu on the foil and bake 10 minutes.
- While the tofu bakes, put the peppers and snap peas in a bowl and pour remaining marinade over them, mixing to thoroughly coat the vegetables. Add the vegetables to the baking pan, spreading them in 1 layer if possible. Bake for an additional 20 minutes.
- Remove from the oven and place in a serving dish. Sprinkle with the green onion and optional cilantro.
*PointsPlus® and SmartPoints® calculated by Simple Nourished Living; Not endorsed by Weight Watchers International, Inc. All recipe ingredients except optional items included in determining nutritional estimates. SmartPoints® values calculated WITHOUT each plan's ZeroPoint Foods (Green plan, Blue plan, Purple plan) using the WW Recipe Builder.
More WW Friendly Low Calorie Vegetarian Recipes
- Tomato Mushroom Zucchini Skillet
- Vegetarian Dumplings
- Miso-Sesame Green Beans
- Easy Asian Spaghetti Squash
- Skinny Marinated Portabello Mushroom Steaks
- Slow Cooker Acorn Squash with Mango Chutney
- WW One Pot Vegetable Chickpea Curry
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