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Smart Tofu Dinner
Under 50g of Carbs
Under 650 Calories
Smart Tofu Dinner

with Creamed Spinach Sauce and Roasted Veggies

8 min
Difficulty: 2/3
Canadian

This flavour-packed tofu dinner is the stuff mealtime dreams are made of. Hearty roasted veggies come alongside tender tofu topped with a generous creamed spinach-inspired sauce. It's giving chophouse vibes from the comfort of your own kitchen. 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: Yellow potato • Tofu (non-GMO soybean, water, calcium sulfate, nigari) (soy) • Carrots • Spinach • Yellow onion • Cream cheese (milk ingredients, modified milk ingredients, salt, bacterial culture, lactic acid, guar gum, carob bean gum, xanthan gum, potassium sorbate) (milk) • Cream sauce spice blend (wheat flour, salt, garlic powder, onion powder, canola oil, silicon dioxide) (wheat) • Chicken stock powder (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) (soy).

Allergens

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

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Large Non-Stick Pan
Measuring Cups

Tags

Under 50g of Carbs
Under 650 Calories
Ingredients
Tofu

Tofu

1 unit

Yellow Potato

Yellow Potato

300 g

Baby Spinach

Baby Spinach

113 g

Yellow Onion

Yellow Onion

1 unit

Carrot

Carrot

1 unit

Cream Sauce Spice Blend

Cream Sauce Spice Blend

10 g

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Cream Cheese

Cream Cheese

0.5 unit

Salt

Salt

0.125 tsp

Unsalted Butter

Unsalted Butter

1 tbsp

Oil

Oil

1.5 tbsp

Pepper

Pepper

0.125 tsp

Preparation
1
Prep

  • Peel, then slice carrot into 1/8-inch rounds.
  • Remove brown spots from potatoes, then cut into 1/2-inch pieces.
  • Peel and cut half the onion into 1/2-inch slices. Cut remaining onion into 1/4-inch pieces.

2
Roast veggies

  • To an unlined baking sheet, add carrot, potato, sliced onions, half the stock powder and 1 tbsp (2 tbsp) oil. Season with salt and pepper. Roast in the bottom of the oven for 20-24 min, stirring halfway until tender and golden.

3
Cook tofu

  • Heat a large non-stick pan over medium-high.
  • While pan heats, pat tofu dry with paper towels. 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 with salt and pepper.
  • When the pan is hot, add 1/2 tbsp (1 tbsp) oil, then tofu. (NOTE: Don't overcrowd the pan; cook in 2 batches if needed.)
  • Cook tofu for 1-2 min per side, until golden. Transfer to a parchment-lined baking sheet.
  • Bake in the top of the oven for 6-8 min, until golden.

4
Finish prep and start sauce

  • When tofu and veggies are nearly done, reheat the same pan over medium.
  • While pan heats, roughly chop spinach.
  • When hot, add 1 tbsp (2 tbsp) butter and remaining onions. Cook for 2-3 min, stirring often to remove any browned bits from the pan, until unions are golden and begin to soften.

5
Finish sauce

  • Sprinkle Cream Sauce Spice Blend over onions. Stir to coat.
  • Add spinach, half the cream cheese (use all for 4 servings), remaining stock powder, 1/4 tsp (1/2 tsp) sugar, 1/2 cup (3/4 cup) water and any juices from baking sheet.
  • Cook for 1-3 min, stirring often until spinach wilts and sauce is smooth and thickens slightly.

6
Finish and serve

  • Thinly slice tofu.
  • Divide tofu and veggies between plates
  • Spoon some of the spinach sauce over tofu, with remaining 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 roast tofu the same way the recipe instructs you to season and roast chicken, decreasing roasting time to 6-8 min, until golden.

Nutrition per serving

550

kcal

Calories

29

g

Fat

9

g

Saturated Fat

49

g

Carbohydrate

8

g

Sugar

8

g

Dietary Fiber

23

g

Protein

25

mg

Cholesterol

1200

mg

Sodium

0.4

g

Trans Fat

1450

mg

Potassium

700

mg

Calcium

5.5

mg

Iron

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