avec couscous au beurre
Cette somptueuse sauce au cari parfumée aux épices chaleureuses et composée de tomates et de fromage à la crème ravira instantanément vos papilles! La portion raisonnable de tofu et l’accompagnement léger de couscous font de ce plat santé une vraie merveille. « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion. Ingrédients : Tofu (soya non OGM, eau, sulfate de calcium, nigari) (soya) • Courgette • Tomates Roma • Couscous marocain (semoule de blé dur) (blé) • Fromage à la crème (substances laitières, ingrédients laitiers modifiés, sel, culture bactérienne, acide lactique, gomme de guar, gomme de caroube, gomme xanthane, sorbate de potassium) (lait) • Pâte de cari douce (eau, oignons, pâte de tomates, vinaigre, huile végétale, ail, amidon de maïs modifié, ail en poudre, sel, poudre de cari, épices, gomme de xanthane, acide citrique, caramel, sorbate de potassium, benzoate de sodium) • Coriandre • Mélange d’épices dal (épices, poudre d'ail, sel, huile de canola, dioxyde de silicium) • Poudre d'ail.
Allergens
Utensils
Tags
Tofu
1 unit(s)
Poudre d'ail
2 g
Mélange d’épices dal
6 g
Pâte de cari
2 tbsp
Tomato
2 unit(s)
Couscous
0.5 cup
Courgette
1 unit(s)
Coriandre
7 g
Fromage à la crème
2 unit(s)
Huile
0.5 tbsp
Sel
0.5 tsp
Poivre
0.25 tsp
Beurre
2 tbsp
- Before starting, wash and dry all produce.
- To a medium pot, add 2/3 cup (1 1/3 cups) water, half the garlic powder, 1 tbsp (2 tbsp) butter and 1/4 tsp (1/2 tsp) salt. Bring to a boil over high.
- Once boiling, stir in couscous. Remove the pot from heat, then cover and set aside for 5 min to rehydrate.
- Meanwhile, halve zucchini lengthwise, then cut into 1/4-inch half-moons.
- Roughly chop cilantro.
- Cut tomatoes into 1/2-inch pieces.
- Pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces. Season with salt and pepper.
- Heat a large non-stick pan over medium-high.
- When hot, add 1 tbsp (2 tbsp) oil, then tofu.
- Cook for 6-7 min, turning occasionally, until crispy and browned all over.
- Remove from heat. Transfer to a plate.
- Reheat the same pan over medium-high.
- When hot, add 1 tbsp (2 tbsp) butter, then swirl the pan until melted.
- Add tomatoes. Cook 2-3 min, stirring often, until tomatoes start to break down.
- Add zucchini. Season with salt and pepper. Cook 3-4 min, stirring occasionally, until tender-crisp.
- Add Dal Spice Blend, curry paste and remaining garlic powder. Cook 30 sec, stirring often, until fragrant.
- Add cream cheese and 2/3 cup (1 cup) water. Bring to a simmer, stirring often, until combined.
- Once simmering, add tofu. Continue cooking for 1-2 min, stirring often, until warmed through and sauce thickens slightly.
- Season with salt and pepper. (TIP: If sauce tastes too acidic, add 1/4 tsp [1/2 tsp] sugar!)
- Add half the cilantro to the pot with couscous. Season with salt and pepper, then fluff with a fork.
- Divide couscous between bowls. Spoon tofu curry over top.
- Sprinkle with remaining cilantro.
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 the same way the recipe instructs you to season shrimp.
When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook for 6-7 min, turning occasionally, until crispy and browned all over. Follow the rest of the recipe as written.
570
kcal
Calories
30
g
Fat
12
g
Saturated Fat
48
g
Carbohydrate
7
g
Sugar
6
g
Dietary Fiber
27
g
Protein
40
mg
Cholesterol
820
mg
Sodium
1
g
Trans Fat
900
mg
Potassium
650
mg
Calcium
5
mg
Iron
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