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Smart BBQ Tofu Plate
Veggie
Under 50g of Carbs
Under 650 Calories
Smart BBQ Tofu Plate

with Loaded Sweet Potatoes and Salad

8 min
Difficulty: 2/3
Canadian

Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Tofu (non-GMO soybean, water, calcium sulfate, magnesium chloride) (soy) • Sweet potato • Baby tomatoes • Yellow onion • Spinach • Sour cream (milk ingredients, modified milk ingredients, modified cornstarch, sodium phosphate, sodium citrate, carrageenan, locust bean gum, guar gum, microbial enzyme, bacterial culture, propylene glycol alginate, xanthan gum) (milk) • BBQ sauce (sugars (sugar/glucose-fructose, blackstrap molasses, brown sugar), tomato paste, vinegar, water, salt, modified corn starch, mustard, modified tapioca starch, mustard bran, chili peppers, soybean oil, garlic powder, onion powder, hydrolyzed corn protein, spices, seasoning, natural flavour, xanthan gum, caramel, citric acid, malic acid, sodium benzoate) (mustard) • Cheddar cheese (pasteurized milk, modified milk ingredients, cream, bacterial culture, salt, annatto, beta-carotene, calcium chloride, microbial enzyme, cellulose, natamycin) (milk) • Red wine vinegar • Southwest spice blend (spices, paprika powder, garlic powder, onion powder, salt, herbs, canola oil, oleoresin paprika, silicon dioxide) • Green onion.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Large Bowl
Large Non-Stick Pan
Aluminum Foil
Silicone Brush

Tags

30-min-or-less
Veggie
Under 50g of Carbs
Under 650 Calories
Ingredients
Tofu

Tofu

1 unit(s)

Sweet Potato

Sweet Potato

1 unit(s)

Baby Tomatoes

Baby Tomatoes

113 g

Yellow Onion

Yellow Onion

1 unit(s)

Baby Spinach

Baby Spinach

56 g

Green Onion

Green Onion

2 unit(s)

Cheddar Cheese, shredded

Cheddar Cheese, shredded

0.25 cup

Sour Cream

Sour Cream

1 unit(s)

BBQ Sauce

BBQ Sauce

2 tbsp

Southwest Spice Blend

Southwest Spice Blend

6 g

Red Wine Vinegar

Red Wine Vinegar

1 tbsp

Oil

Oil

2.5 tbsp

Pepper

Pepper

0.125 tsp

Sugar

Sugar

1 tsp

Salt

Salt

0.25 tsp

Preparation
1
Roast sweet potatoes

  • Before starting, preheat the oven to 450°F. Wash and dry all produce.
  • Halve sweet potato lengthwise.
  • To a parchment-lined baking sheet, add sweet potatoes and 1/2 tbsp (1 tbsp) oil. Season with salt and pepper, then toss to coat.
  • Arrange sweet potatoes on one half of the baking sheet, cut-side down.
  • Roast in the bottom of the oven for 23-25 min, until tender. (NOTE: You will add tofu to the same baking sheet after 15 min.)
  • When sweet potatoes are almost done, flip cut-side up, then sprinkle with cheese.
  • Return to the bottom of the oven for 2-3 min, until cheese melts.

2
Prep

  • Meanwhile, halve tomatoes.
  • Thinly slice green onions.
  • Peel, then cut yellow onion into 1/4-inch slices.

3
Cook tofu

  • 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 Southwest Spice Blend, salt and pepper.
  • Heat a large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) oil, then tofu.
  • Pan-fry for 2-3 min per side, until golden, then transfer tofu to the other half of the baking sheet with sweet potatoes.
  • Brush 1 tbsp (2 tbsp) BBQ sauce over tofu.
  • Roast in the bottom of the oven for 6-8 min, until golden.
  • Carefully wipe the pan clean.
  • When tofu is done, transfer to a plate. Cover loosely with foil and set aside to rest, 2-3 min.

4
Make caramelized onions

  • Meanwhile, reheat the same pan over medium.
  • When hot, add 1 tbsp (2 tbsp) oil, then yellow onions. Cook for 3-4 min, stirring occasionally, until slightly softened.
  • Add 1 tsp (2 tsp) sugar and season with salt. Cook for 3-4 min, stirring occasionally, until onions are dark golden.
  • Remove from heat, then stir in half the vinegar. Set aside.

5
Make salad

  • Meanwhile, in a large bowl, combine remaining vinegar and 1/2 tbsp (1 tbsp) oil.
  • Add spinach and tomatoes. Season with salt and pepper, then toss to combine.

6
Finish and serve

  • Thinly slice tofu.
  • Divide tofu, salad and sweet potatoes between plates.
  • Top sweet potatoes with caramelized onions, sour cream and green onions.
  • Serve remaining BBQ sauce on the side.

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.) Using a fork, poke tofu all over. Season and cook tofu the same way the recipe instructs you to season and cook pork chops, decreasing roasting time to 6-8 min, until golden.

Nutrition per serving

580

kcal

Calories

35

g

Fat

9

g

Saturated Fat

43

g

Carbohydrate

18

g

Sugar

7

g

Dietary Fiber

24

g

Protein

25

mg

Cholesterol

700

mg

Sodium

0.3

g

Trans Fat

950

mg

Potassium

750

mg

Calcium

5

mg

Iron

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with Loaded Sweet Potatoes and Salad

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Under 50g of Carbs
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with Loaded Sweet Potatoes and Salad

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Under 50g of Carbs

with Loaded Sweet Potatoes and Salad

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Under 50g of Carbs
Under 650 Calories

with Loaded Sweet Potatoes and Salad

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Under 50g of Carbs
Under 650 Calories

with Loaded Sweet Potatoes and Salad

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Under 50g of Carbs
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with Loaded Sweet Potatoes and Salad

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Very High Fibre
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