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Carb Smart BBQ-Rubbed Tofu

Carb Smart BBQ-Rubbed Tofu

with Salad and Roasted Broccoli
4.0(34)Review Summary
Get Up To 20 Free Meals + Free Sides for Life
Get Up To 20 Free Meals + Free Sides for Life
Calories
: 
540 kcal
Protein
: 
22g protein
Total
: 
25 minutes
Difficulty
: 
Medium
Allergens:
  • Soy
  • Mustard
  • Sulphites
  • Milk
  • Mustard
  • Peanuts
  • Sesame
  • Soy
  • Sulphites
  • Tree nuts
  • Wheat
  • May contain traces of allergens
  • Crustaceans
  • Egg
  • Fish
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Serving amount

1 unit(s)

Tofu

(Contains: Soy)

227 g

Broccoli

1 tbsp

BBQ Seasoning

(May be present: Milk, Mustard, Peanuts, Sesame, Soy, Sulphites, Tree nuts, Wheat)

4 tbsp

BBQ Sauce

(Contains: Mustard May be present: 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*

Calories540 kcal
Fat34 g
Saturated Fat5 g
Carbohydrate38 g
Sugar21 g
Dietary Fiber6 g
Protein22 g
Sodium750 mg
Potassium1050 mg
Calcium650 mg
Iron5.5 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
•Parchment Paper
•Baking Sheet
•Measuring Spoons
•Silicone Brush
•Large Non-Stick Pan
•Large Bowl
•Whisk

Cooking Steps

PDF
Start prep
1
  • 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.
Cook tofu and broccoli
2
  • 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.
Finish prep
3
  • Meanwhile, peel, then thinly slice shallot.
  • Cut tomato into 1/4-inch pieces.
Marinate shallots
4
  • 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.
Toss salad
5
  • When broccoli is almost done, add spinach and tomatoes to the large bowl with shallots. Toss to combine.
Finish and serve
6
  • Slice BBQ-rubbed tofu.
  • Divide tofu, salad and roasted broccoli between plates.
  • Serve remaining BBQ sauce alongside for dipping.
Modularity step (under step 2)
7

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.

Modularity step (under step 6)
8

Plate tofu in the same way the recipe instructs you to plate the pork chops.

Customer reviews

Review summary

Updated on Feb 2026
  • Flavor: Some found it delicious and satisfying, while others felt it was a bit bland with overly sweet sauce.
  • Ease of prep: Customers appreciated the simplicity, noting it's a very easy meal to make with limited ingredients.
  • Suggestions: Consider adjusting the BBQ sauce to taste; try stir-frying for a different cooking method.
  • Portions: The broccoli and salad portions were plentiful, addressing previous concerns about Carb Smart serving sizes.
AI-generated from customer reviews

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