Calorie Smart Greek-Inspired Tofu
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Calorie Smart Greek-Inspired Tofu

Calorie Smart Greek-Inspired Tofu

with Lemony Roasted Potatoes and Feta Snap Peas

All the familiar flavours of Greek cuisine are packed into this better-for-you dinner! Garlicky tofu, lemony roasted potatoes and feta snap peas round out this weeknight winner, which is finished with a dollop of yogurt sauce.

Calorie Smart is based on a per serving calculation of the recipe's kilocalorie amount

Tags:
Veggie
Calorie Smart
Allergens:
Soy
Milk

Produced in a facility that processes milk, sesame, eggs, fish, shellfish, crustaceans, mustard, tree nuts, peanuts, wheat, soybean and sulphites.

Preparation Time30 minutes
Cooking Time8 minutes
DifficultyMedium

Ingredients

serving amount

1 unit

Tofu

(Contains Soy)

1 unit

Garlic, cloves

7 g

Parsley

400 g

Red Potato

1 unit

Lemon

227 g

Sugar Snap Peas

¼ cup

Feta Cheese, crumbled

(Contains Milk)

3 tbsp

Yogurt Sauce

(Contains Milk)

Not included in your delivery

0.06 tsp

Salt*

2 tbsp

Oil*

0.13 tsp

Pepper*

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Nutrition Values

Calories570 kcal
Fat30 g
Saturated Fat6 g
Carbohydrate49 g
Sugar9 g
Dietary Fiber8 g
Protein27 g
Cholesterol15 mg
Sodium370 mg
Trans Fat0.1 g
Potassium1350 mg
Calcium750 mg
Iron6.5 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
Zester

Instructions

Roast potatoes
1
  • Cut potatoes into 1/2-inch pieces.
  • Add potatoes and 1/2 tbsp (1 tbsp) oil to an unlined baking sheet. Season with salt and pepper, then toss to coat.
  • Roast in the middle of the oven, flipping halfway through, until tender and golden-brown, 22-25 min.
Cook tofu
2
  • Meanwhile, 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 all over with salt and pepper.
  • Heat a large non-stick pan over medium-high heat.
  • When hot, add 1 tbsp oil, then tofu. (NOTE: Don't overcrowd the pan; cook tofu in 2 batches for 4 ppl, using 1 tbsp oil per batch.)
  • Pan-fry until golden, 2-3 min per side.
  • Remove from heat, then transfer tofu to a plate. Cover to keep warm.
Prep
3
  • Meanwhile, trim, then halve snap peas.
  • Zest, then juice half the lemon (whole lemon for 4 ppl).
  • Roughly chop parsley.
  • Peel, then mince or grate garlic.
Cook sugar snap peas
4
  • Heat the same pan (from step 2) over medium.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then snap peas. Cook, stirring occasionally, until tender-crisp, 3-4 min.
  • Add garlic. Cook, stirring constantly, until fragrant, 1 min.
  • Season with salt and pepper.
  • Remove from heat, then stir in lemon zest and half the feta.
Finish potatoes
5
  • Once potatoes are tender, remove from the oven, then add 1/2 tbsp (1 tbsp) lemon juice and half the parsley to the baking sheet.
  • Toss gently to coat potatoes.
Finish and serve
6
  • Thinly slice tofu.
  • Divide tofu, potatoes and snap peas between plates.
  • Dollop yogurt sauce over tofu.
  • Sprinkle remaining feta and remaining parsley over everything.
7

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.) Season tofu in the same way the recipe instructs you to season the pork chops. 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. Cover to keep warm. No need to roast the tofu after pan-frying.

8

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

9

If you've received broccoli, cut into bite-sized pieces. Continue to follow the recipe as instructed, subbing broccoli in for the swapped veg. Then, increase pan-fry cook time to 5-6 min to ensure a tender-crisp bite."

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