Name: Pan-seared tofu with roasted vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 5 oz broccoli, cut into small florets; 3/4 red bell pepper, sliced into strips; 3/4 medium carrot, sliced into rounds; 1 tsp extra virgin olive oil; 1/2 tsp salt; 1/2 tsp black pepper; 13 oz extra firm tofu, pressed and cut into 1/2-inch slabs; 1/2 tsp garlic powder; 1 tbsp low sodium soy sauce; 8 olive oil cooking sprays

Nutrition

Per serving

481 calories

Protein: 44g; 33% of calories
Carbs: 27g; 21% of calories
Fat: 27g; 46% of calories

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli, bell pepper, and carrots with the olive oil, half the salt, and the black pepper. Spread them in a single layer and roast for 20 minutes until tender and browned at the edges.
While the vegetables roast, season the tofu slabs on both sides with the garlic powder and the remaining salt.
Coat a 12-inch nonstick skillet with cooking spray and set over medium-high heat. Add the tofu slabs in a single layer. Cook for 5 minutes, flip, and cook for 4 minutes more until golden brown and crisp. Done when golden brown and firm.
Pour the soy sauce over the tofu in the skillet and cook for 1 minute, turning the slabs to coat them thoroughly as the liquid bubbles. Serve the tofu alongside the roasted vegetables.

Nutrition

Ingredients

Instructions

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