Carb Smart Almond Tofu
with Green Veggies and Lemony Mayo- Soy
- Egg
- Mustard
- Almonds
- Sulphites
- Wheat
- Mustard
- Crustaceans
- Fish
- Milk
- Sesame
- Soy
- May contain traces of allergens
- Peanuts
- Tree nuts
- Egg
In a dish inspired by Parmesan chicken, tender tofu is topped with a Parmesan crust, and we've swapped breadcrumbs out for almonds to keep those carbs low. A tumble of garlicky green veggies is always a good idea. Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount.
Ingredients
1 unit(s)
Tofu
(Contains: Soy)
227 g
Broccoli
1 unit(s)
Lemon
4 tbsp
Mayonnaise
(Contains: Sulphites, Wheat, Mustard, Crustaceans, Fish, Milk, Sesame, Soy, May contain traces of allergens, Egg, Mustard)
1 tsp
Garlic Salt
(Contains: Wheat, Milk, Mustard, Peanuts, Sesame, Soy, Sulphites, Tree nuts, May contain traces of allergens)
28 g
Almonds, sliced
(Contains: Almonds)
1 unit(s)
Zucchini
½ tbsp
Dijon Mustard
(Contains: Crustaceans, Egg, Fish, Milk, Sesame, Soy, Sulphites, Wheat, May contain traces of allergens, Mustard)
Not included in your delivery
1.5 tbsp
Oil*
¼ tsp
Pepper*
0.13 tsp
Salt*
Nutrition Values
Utensils
Cooking Steps
- Heat a large non-stick pan over medium heat.
- When hot, add almonds to the dry pan. Toast, stirring often, until golden, 3-4 min. (TIP: Keep your eye on them so they don't burn!)
- Transfer to a plate to cool.
- While toasted almonds cool, halve zucchini lengthwise, then cut into 1/2-inch half-moons.
- Cut broccoli into bite-sized pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Add half the lemon zest, 1 tsp (2 tsp) lemon juice and 3 tbsp (6 tbsp) mayo to a small bowl. Season with salt and pepper, then stir to combine.
- Finely chop toasted almonds.
- Add toasted almonds, Dijon, remaining lemon zest and remaining mayo to another small bowl. Season with pepper, then stir to combine.
- Pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over.
- Season with pepper and half the garlic salt.
- Reheat the same pan (from step 1) over medium-high.
- When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Sear until golden-brown, 1-2 min per side.
- Transfer to an unlined baking sheet. Spread Parmesan-almond topping onto tofu.
- Roast in the top of the oven until golden, 8-10 min.
- While tofu roasts, reheat the same pan over medium.
- When the pan is hot, add 1 tbsp oil, then broccoli, zucchini and 2 tbsp water. (NOTE: Don't overcrowd the pan; cook veggies in 2 batches for 4 ppl, using 1 tbsp oil and 2 tbsp water per batch!)
- Season with pepper and remaining garlic salt.
- Cook, stirring occasionally, until veggies are tender-crisp, 5-6 min.
- Thinly slice tofu.
- Divide tofu and veggies between plates.
- Serve lemony mayo on the side for dipping.
- Squeeze a lemon wedge over top, if desired.
If you've opted to get tofu, pat dry with paper towels. Cut tofu in half parallel to the cutting board. (NOTE: You will have two square tofu steaks per block.) Using a fork, poke tofu all over. Season tofu in the same way the recipe instructs you to season the chicken breasts.
When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Sear and roast tofu in the same way the recipe instructs you to sear and roast the chicken breasts, until golden.
