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Smart BBQ Tofu Salad
Veggie
Quick
Under 50g of Carbs
Smart BBQ Tofu Salad

with Pickled Onions and Ranch Dressing

8 min
Difficulty: 2/3
Canadian

Smart is based on a per serving calculation of the recipe's carbohydrate and kilocalorie amount. Ingredients: Tofu (non-GMO soybean, water, calcium sulfate, magnesium chloride) (soy) • Spinach • Cucumber • Ranch dressing (canola and/or soya oil, buttermilk (partly skimmed milk, salt, bacterial culture), white vinegar, water, sugar, salt, frozen egg yolk, spices, polysorbate 60, xanthan gum, natural flavour, monosodium glutamate, lactic acid, sodium benzoate, calcium lactate, calcium disodium EDTA) (egg, milk) • Red onion • Grade A egg • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites) • Applewood smoke spice (sugars (sugar, maltodextrin, molasses [maltodextrin]), dehydrated vegetables (garlic, onion, red bell pepper), spices (including mustard and celery) and herbs, salt, paprika powder, natural smoke flavor, yeast extract, silicon dioxide, spice extract) (mustard).

Allergens

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

Utensils

Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Medium Pot
Whisk
Measuring Cups
Medium Bowl
Small pot

Tags

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

Tofu

1 unit(s)

Baby Spinach

Baby Spinach

113 g

Red Onion

Red Onion

0.5 unit(s)

White Wine Vinegar

White Wine Vinegar

2 tbsp

Applewood Smoke Spice

Applewood Smoke Spice

7 g

Ranch Dressing

Ranch Dressing

4 tbsp

Egg

Egg

1 unit(s)

Mini Cucumber

Mini Cucumber

1 unit(s)

Oil

Oil

2 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Roast tofu

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce. 
  • 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. 
  • To an unlined baking sheet, add tofu, Applewood Smoke Spice and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to coat. Arrange in a single layer. 
  • Roast in the middle of the oven for 10-12 min, until golden.

2
Prep

  • Meanwhile, Halve cucumber lengthwise. Cut into 1/4-inch half-moons.
  • Peel, then thinly slice half the onion (use whole onion for 4 servings). Separate onion slices. 

3
Pickle onions

  • To a small pot, add onions, vinegar, 2 tbsp (4 tbsp) water and a pinch of salt. Bring to a simmer over medium-high.
  • Once simmering, cook for 1-2 min stirring often. Remove from heat. 
  • To a medium bowl, transfer onions, including liquid. Set aside in the fridge to cool.

4
Cook egg

  • Meanwhile, to a medium pot, add 4 cups warm water (use same for 4 servings). Bring to a boil over high. 
  • Once boiling, reduce heat to medium.
  • Using a spoon, lower egg (use both eggs for 4 servings) into the boiling water. Cook for 6 min for a runny yolk or 9 min for a set yolk.** 
  • Drain and rinse egg with cold water until cool enough to peel, 30 sec.
  • Peel, then quarter egg. Season with salt and pepper.

5
Make salad

  • To a large bowl, add 1 tbsp (2 tbsp) pickling liquid and 1 tbsp (2 tbsp) oil.
  • Season with salt and pepper, then whisk to combine.
  • Add spinach and cucumber, then toss to combine.

6
Finish and serve

  • Thinly slice tofu.
  • Divide salad between plates. Arrange tofu over salad.
  • Top with pickled onions and eggs. (TIP: Any leftover pickled onions and pickling liquid can be saved and refrigerated for up to 3 days.)
  • Drizzle ranch dressing over top.

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 roast tofu the same way the recipe instructs you to season and roast chicken, decreasing roasting time to 10-12 min, until golden.

Nutrition per serving

460

kcal

Calories

35

g

Fat

5

g

Saturated Fat

13

g

Carbohydrate

4

g

Sugar

3

g

Dietary Fiber

22

g

Protein

105

mg

Cholesterol

1040

mg

Sodium

0.1

g

Trans Fat

600

mg

Potassium

650

mg

Calcium

4.5

mg

Iron

Smart BBQ Chicken Salad
Custom recipe

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories
Smart BBQ Chicken Salad
Custom recipe

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Quick
Under 50g of Carbs

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories
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