Pan-Seared Tofu and Orange Salad
with Strawberry Vinaigrette4.0(12)
Calories
:
650 kcalProtein
:
24g proteinDifficulty
:
MediumVeggie
Allergens:
- Soy
- Sulphites
- Milk
- Barley
- Wheat
- Soy
- Walnuts
- Sesame
- May contain traces of allergens
Tonight's dinner is a pop of bright, summery flavours with a strawberry vinaigrette that clings to juicy oranges and seared tofu. It's an instant boost of Vitamin C!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
serving amount
1 unit(s)
Tofu
(Contains: Soy)
1 unit(s)
Strawberry Jam
1 unit(s)
Orange
113 g
Spring Mix
1 unit(s)
Shallot
1 tbsp
Red Wine Vinegar
(Contains: Sulphites)
28 g
Sunflower Seeds
¼ cup
Feta Cheese, crumbled
(Contains: Milk)
1 unit(s)
Ciabatta Roll
(Contains: Soy, Walnuts, Sesame, May contain traces of allergens, Barley, Wheat)
Not included in your delivery
0.13 tsp
Salt*
0.13 tsp
Pepper*
3 tbsp
Oil*
Nutrition Values
Calories650 kcal
Fat41 g
Saturated Fat7 g
Carbohydrate45 g
Sugar13 g
Dietary Fiber5 g
Protein24 g
Cholesterol10 mg
Sodium570 mg
Trans Fat0.1 g
Potassium500 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.
Utensils
•Baking Sheet
•Measuring Spoons
•Large Non-Stick Pan
•Large Bowl
•Whisk
Cooking Steps
1
- Cut ciabatta into 1/2-inch pieces.
- Add 1 tbsp (2 tbsp) oil and ciabatta to an unlined baking sheet. Season with salt and pepper and toss to coat.
- Toast in the top of the oven until lightly golden, 5-6 min. (TIP: Keep an eye on your ciabatta so it doesn't burn!)
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.) Using a fork, poke tofu all over. Season with salt and pepper.
- Heat a large non-stick pan over medium heat. When hot, add 1 tbsp (2 tbsp) oil, then tofu. Sear until tofu is golden-brown, 1-2 min per side.
- Transfer tofu to another unlined baking sheet. Bake in the middle of the oven until tofu is golden, 10-12 min.
- Carefully wipe the pan clean.
3
- Meanwhile, cut a piece off the top and bottom ends of orange. Place a flat end on a cutting board, cut the peel away from the flesh from top to bottom, turning orange as you go.
- When peeled completely, slip a paring knife along each side of the white lines (membranes) of the orange to release the segments.
- Squeeze juice from the remaining orange pieces into a large bowl.
4
- Peel, then thinly slice shallot.
- Whisk together strawberry jam, shallots, vinegar and 1 tbsp (2 tbsp) oil in the large bowl with orange juice.
- Season with salt and pepper.
5
- Reheat the pan (from step 2) over medium.
- When hot, add sunflower seeds to the dry pan. Toast, stirring often, until golden-brown, 4-5 min. (TIP: Keep your eye on them so they don't burn!)
- Transfer seeds to a plate. Set aside.
6
- Add spring mix, orange segments, croutons and half the feta to the large bowl with dressing. Toss to combine.
- Slice tofu.
- Divide salad between plates. Top with sliced tofu.
- Sprinkle seeds and remaining feta over top.
