avec couscous au brocoli
Ce plat rapide, simple, sucré et épicé fera fureur! Le brocoli et le couscous sont cuits simultanément pour constituer un délicieux lit pour le succulent tofu glacé!
Allergens
Utensils
Tags
Tofu
1 unit
Confiture d'abricots
2 tbsp
Sauce au chipotle
2 tbsp
Couscous
0.25 cup
Brocoli, en fleurons
227 g
Sel d'ail
0.75 tsp
Beurre non salé
1 tbsp
Huile
0.5 tbsp
Sel
0.125 tsp
Poivre
0.125 tsp
Before starting, wash and dry all produce. Roughly chop broccoli into 1/2-inch pieces. Whisk together apricot spread, chipotle sauce and 1/4 cup (1/2 cup) water in a small bowl. Set aside.
Add broccoli, 2/3 cup (1 1/3 cups) water and 1/4 tsp (1/2 tsp) garlic salt to a medium pot. Cover and bring to a boil over high heat. Once boiling, remove from heat, then add 1/4 cup (1/2 cup) couscous. Stir to combine. Cover and let stand for 5 min.
Meanwhile, pat tofu dry with paper towels. Cut tofu in half parallel to the cutting board (NOTE: You will have two "square" tofu steaks). Season tofu with 1/4 tsp (1/2 tsp) garlic salt and pepper. Heat a large non-stick pan over medium heat. When hot add 1 tbsp (2 tbsp) oil, then tofu. Cook, flipping once, until tofu is crispy, 2-3 min per side. Transfer tofu to a plate. Set aside.
Add apricot-chipotle sauce mixture to the same pan.Cook, stirring occasionally, until sauce thickens slightly, 2-3 min.Season with salt and pepper, to taste.
When couscous is tender, fluff with a fork. Stir in 1 tbsp (2 tbsp) butter. Thinly slice tofu. Divide broccoli couscous between plates. Top with tofu. Drizzle apricot sauce over top.
470
kcal
Calories
23
g
Fat
6
g
Saturated Fat
45
g
Carbohydrate
17
g
Sugar
4
g
Dietary Fiber
20
g
Protein
15
mg
Cholesterol
740
mg
Sodium
0.3
g
Trans Fat
450
mg
Potassium
250
mg
Calcium
4
mg
Iron
avec salade de tomates, de maïs grillé et d’épinards