Carb Smart BBQ-Rubbed Tofu
with Salad and Roasted Broccoli
Is there anything better than seasoned tofu slathered in sweet and tangy BBQ sauce? We think not. It's the main feature of this tasty carb-smart meal, with broccoli and salad coming alongside to create a perfect dinner plate.
Carb Smart is based on a per serving calculation of the recipe's carbohydrate amount.
The quantities provided above are averages only.
Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.
Ingredients
1 unit(s)
Tofu
(Contains Soy)
227 g
Broccoli
1 tbsp
BBQ Seasoning
(May contain Milk, Mustard, Peanuts, Sesame, Soy, Sulphites, Tree nuts, Wheat)
4 tbsp
BBQ Sauce
(Contains Mustard May contain Sesame, Soy, Sulphites, Wheat, Crustaceans, Egg, Fish, Milk)
56 g
Baby Spinach
1 unit(s)
Shallot
1 tbsp
White Wine Vinegar
(Contains Sulphites)
1 unit(s)
Tomato
Not included in your delivery
0.13 tsp
Pepper*
3.5 tbsp
Oil*
¼ tsp
Sugar*
0.06 tsp
Salt*
Nutrition Values
Utensils
Cooking Steps
- Cut broccoli into bite-sized pieces.
- Add broccoli and 1 tbsp (2 tbsp) oil to a parchment-lined baking sheet.
- Season with salt and pepper, then toss to coat. Set aside.
- 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.) Season with BBQ Seasoning and salt.
- Heat a large non-stick pan over medium-high heat.
- When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan fry until golden, 2-3 min per side. Transfer tofu to a plate. Brush half the BBQ sauce over tofu. Cover to keep warm.
- Roast broccoli in the middle of the oven, until broccoli is tender, 12-14 min.
- Meanwhile, peel, then thinly slice shallot.
- Cut tomato into 1/4-inch pieces.
- Add vinegar, 1 1/2 tbsp (3 tbsp) oil and 1/4 tsp (1/2 tsp) sugar to a large bowl. Season with salt and pepper, then whisk to combine.
- Add shallots, then toss to coat.
- When broccoli is almost done, add spinach and tomatoes to the large bowl with shallots. Toss to combine.
- Slice BBQ-rubbed tofu.
- Divide tofu, salad and roasted broccoli between plates.
- Serve remaining BBQ sauce alongside for dipping.
If you've opted to get tofu, pat dry with paper towels. Cut in half, parallel to the cutting board. (NOTE: You will have 2 square tofu "steaks" per block.) Season in the same way the recipe instructs. When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Pan fry until golden, 2-3 min per side. Transfer to a plate. Brush half the BBQ sauce over tofu. Cover to keep warm. No need to bake after pan-frying.
Plate tofu in the same way the recipe instructs you to plate the pork chops.