Tofu Frankie

Share it on your social network:

Or you can just copy and share this url

Ingredients

Adjust Servings:
7 oz. extra firm tofu
1 tsp organic virgin coconut oil
1 cup red pepper chopped
1 cup green bell pepper chopped
2-3 cloves garlic cloves
2 Tbsp. organic peanut butter
1 Tbsp. dark soy sauce or tamari
1 Tbsp. chili vinegar
1 Tbsp. sweet chili sauce optional
2 Tbsp. Sriracha sauce adjust to taste
kosher salt adjust to taste

Nutritional information

481
Calories
29.4g
Total Fat
9.4g
Saturated Fat
1214
Sodium
34.9g
Total Carbohydrate
7g
Dietary Fiber
22.2g
Total Sugars
26.8g
Protein

Bookmark this recipe

You need to login or register to bookmark/favorite this content.

Tofu Frankie

Features:
    Cuisine:
      • 35 min.
      • Serves 1
      • Medium

      Ingredients

      Directions

      Share

      This is a very simple but very delicious protein packed recipe which I have made multiple times as an after-school snack, quick dinner and even as an appetizer for small gatherings.

      One Frankie is packed with 10gms of protein and it is so yummy one can easily eat two of these and the best part is there is no guilty feeling involved as all you are eating is protein and lots of fiber!

      My proper, baked cheesecake is a real treat – don’t be shy with the blueberry sauce

      (Visited 597 times, 1 visits today)

      Steps

      1
      Done

      Tofu Frankie Recipe

      Method

      Ingredients for Assembly & Garnish

      4-5 Whole Wheat or Tomato Basil or Spinach Tortilla

      One small red onion cut lengthwise

      Pinch of cumin powder

      Pinch of salt

      Silver foil or parchment paper cut into 6 in X 6 in squares (doesn’t have to be precise)

      Let’s Get Cooking!

      In a broad pan or wok, heat the coconut oil.

      Once hot, add the bell peppers and sauté for 2-3 mins to soften them slightly. Then add the tofu and mash it to resemble a scramble.

      At this point add all the sauces and peanut butter.

      Mix it all very well such that the sauces get incorporated into the tofu.

      Add salt to taste, and then grate garlic over the mixture.

      Now lower the heat and cover the mixture and let the flavors infuse for 2 mins.

      Shut the heat off after that.

      It's time to assemble!

      Assembly

      Take the tortilla of choice, butter it slightly on one side (optional) place the buttered side on the heated flat pan.

      Now place the tofu mixture in the middle of the tortilla vertically.

      Add few red onion slices on top of tofu mixture.

      Sprinkle a pinch of cumin powder & salt over it.

      Now fold the tortilla over the tofu mixture to resemble a roll.

      Bring it down from the pan on to your silver foil, fold the silver foil over the Frankie halfway through to cover both sides and serve!

      Dr Bijal

      I am Dr. Bijal Dave – Obesity Medicine, Metabolic Specialist, Family Physician and Passionate Chef! I am a medically certified doctor with a passion for healthy eating. I have created this website to bring healthy and tasty vegetarian recipes from all over the world to your home. I have 3 office locations in New Jersey. If you would like help losing weight, please contact one of my offices and schedule a comprehensive medical weight loss evaluation.

      Recipe Reviews

      There are no reviews for this recipe yet, use a form below to write your review
      next
      Cold Remedy
      next
      Cold Remedy

      Add Your Comment

      Ready to Start Your Weight Loss Journey?

      I am a medically certified doctor who specializes in weight loss. I also have a passion for healthy eating! If you would like help losing weight, please contact one of my office locations and schedule a comprehensive medical weight loss evaluation.

      Begin Your Weight Loss Journey!

      What Dr. Dave's Clients are Saying

      5star rating icon
      I am a very satisfied patient and really appreciate her knowledge and support helping me lose over 20 pounds. I have been to 2 of her offices and the staff at both are very friendly. So happy she's my doctor now!

      ~ Nancy D | healthgrades.com

      5star rating icon
      We are so pleased to have Dr. Dave as our primary physician. She is so thoughtful, competent, & caring. With her encouragement I have lost 30 lbs. so far & my husband has controlled his sugar & lost 20 lbs.

      ~ Joan | healthgrades.com

      5star rating icon
      I have lost close to 40 lbs since the beginning of this year and off my insulin completely. I still remember the first day when she told me that she wants to take me off insulin. I didnt beleive her, now I DO !! Love this doctor.

      ~ John | healthgrades.com

      Start Your Weight Loss Journey with Dr. Dave Today!

      I am Dr. Bijal Dave – Metabolic Specialist, Family Physician and Passionate Chef! I can help you lose weight safely and effectively. Give one of my office locations a call to schedule a comprehensive medical weight loss evaluation. I look forward to meeting you soon.

      Contact Dr. Dave