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Smart Tofu and Charred Corn Salad
Under 50g of Carbs
Under 650 Calories
Smart Tofu and Charred Corn Salad

with DIY Croutons

6 min
Difficulty: 2/3
Canadian

This satiating supper is full of 'smart' twists! Crunchy cucumbers and croutons are delicious with sweet charred corn and tofu, and tasty ranch is drizzled over everything. Smart is based on a per serving calculation of the recipe's kilocalorie and carbohydrate amount.

Allergens

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

Utensils

Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Large Non-Stick Pan
Whisk

Tags

Under 50g of Carbs
Under 650 Calories
SEO
Summer
Ingredients
Tofu

Tofu

1 unit(s)

Ciabatta Roll

Ciabatta Roll

1 unit(s)

Mini Cucumber

Mini Cucumber

1 unit(s)

Spring Mix

Spring Mix

113 g

Corn Kernels

Corn Kernels

113 g

Ranch Dressing

Ranch Dressing

2 tbsp

White Wine Vinegar

White Wine Vinegar

1 tbsp

Lemon-Pepper Seasoning

Lemon-Pepper Seasoning

1 tbsp

Pepper

Pepper

0.125 tsp

Oil

Oil

7 tsp

Salt

Salt

0.25 tsp

Preparation
1
Prep

  • Thinly slice cucumbers.
  • Cut ciabatta into 1/2-inch cubes.

2
Toast croutons

  • Add ciabatta and 2 tsp (4 tsp) oil to an unlined baking sheet. Season with salt and pepper, then toss to coat.
  • Toast in the middle of the oven, stirring halfway through, until lightly golden, 5-6 min.
  • When croutons are done, transfer to a plate to cool slightly.

3
Char corn

  • Meanwhile, heat a large non-stick pan over medium-high heat.
  • When hot, add 1 tsp (2 tsp) oil, then corn. Season with salt and pepper. Cover and cook, stirring occasionally, until deep golden brown, 5-6 min.
  • Remove from heat, then transfer corn to a plate to cool.

4
Marinate cucumbers

  • Meanwhile, add vinegar, half the Lemon-Pepper Seasoning and 1 tbsp (2 tbsp) oil to a large bowl. Season with salt, then whisk to combine. (TIP: Add a pinch of sugar to dressing, if desired.)
  • Add cucumbers, then toss to coat. Set aside.

5
Cook tofu

  • Pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces. Season with salt and remaining Lemon-Pepper Seasoning.
  • Heat the same pan (from step 3) over medium.
  • When hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook, turning occasionally, until crispy and golden-brown all over, 6-7 min. 
  • Remove from heat, then transfer tofu to the plate with corn. Set aside to cool slightly.

6
Finish and serve

  • Add spring mix and croutons to the large bowl with marinated cucumbers. Toss to combine.
  • Divide salad between plates. Top with tofu and charred corn.
  • Drizzle ranch over top.

7

If you've opted to get tofu, pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces. Season tofu in the same way the recipe instructs you to season the shrimp.When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook, turning occasionally, until crispy and golden-brown all over, 6-7 min.

8

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

Nutrition per serving

560

kcal

Calories

33

g

Fat

4.5

g

Saturated Fat

43

g

Carbohydrate

6

g

Sugar

4

g

Dietary Fiber

23

g

Protein

5

mg

Cholesterol

910

mg

Sodium

0.1

g

Trans Fat

700

mg

Potassium

600

mg

Calcium

5

mg

Iron

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