avec couscous et sauce Tahini-Ranch
À la fois savoureux et acidulé, ce repas ne manquera pas de vous séduire. Du tofu juteux à l'ail, agrémenté d'une sauce tahini-ranch maison, rendent ce bol irrésistiblement bon. « Faible en glucides » (50 g de glucides ou moins) est fondé sur un calcul de la quantité de glucides par portion. Ingrédients : Tofu (soya non OGM, eau, sulfate de calcium, nigari) (soya) • Tomates Roma • Couscous marocain (semoule de blé dur) (blé) • Citron • Épinards • Mayonnaise (huile de canola et/ou de soya, œuf entier liquide, jaune d'œuf surgelé, eau, sel, sucre, vinaigre, jus de citron concentré, extrait d'épices, moutarde, acide lactique, EDTA de calcium disodique) (moutarde, œuf) • Sauce tahini (eau, tahini (sésame), amidon de maïs modifié, sucre, vinaigre, sel, jus de citron concentré, huile végétale, ail, huile de canola, épices, arôme naturel, lécithine de soya, gomme xanthane, acide citrique, acide lactique, sorbate de potassium, benzoate de sodium, EDTA de calcium et de disodium) (soya, sésame) • Ciboulette • Mélange d’épices acidulé à l’ail (ail granulé, semoule de maïs, sel, flocons de poivrons déshydratés, épices, sucre, fines herbes, huile de canola, dioxyde de silicium, acide citrique) (sulfites) • Ail.
Allergens
Utensils
Tags
Tofu
1 unit(s)
Couscous
0.5 cup
Tomato
1 unit(s)
Bébés épinards
56 g
Sauce tahini
1 tbsp
Mayonnaise
2 tbsp
Gousses d'ail
1 unit(s)
Citron
1 unit(s)
Ciboulette
7 g
Mélange d’épices acidulé à l’ail
1 tbsp
Poivre
0.25 tsp
Sucre
0.5 tsp
Huile
2 tbsp
Sel
0.25 tsp
Beurre non salé
1 tbsp
- Heat a large non-stick pan over medium heat.
- While the pan heats, 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. Season with salt, pepper and half the Zesty Garlic Blend.
- When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook on one side until golden, 3-4 min. Flip and continue cooking until golden, 3-4 min. (TIP: If tofu begins to burn, reduce heat to medium-low.)
- Meanwhile, add 2/3 cup (1 1/3 cups) water, 1 tbsp (2 tbsp) butter, 1/8 tsp (1/4 tsp) salt and remaining Zesty Garlic Blend to a medium pot.
- Cover and bring to a boil over high heat.
- Once boiling, remove from heat, then add couscous. Stir to combine.
- Cover and let stand, 5 min.
- Meanwhile, cut tomato into 1/2-inch pieces.
- Zest, then juice half the lemon. Cut remaining lemon into wedges.
- Thinly slice chives.
- Peel, then mince or grate garlic.
- Add mayo, half the tahini sauce (use all for 4 ppl), half the chives, 1/4 tsp (1/2 tsp) sugar and garlic to a small bowl. (NOTE: Reference garlic guide.) Season with salt and pepper, to taste, then stir to combine. (NOTE: This is your tahini-ranch sauce.)
- Add 2 tsp (4 tsp) lemon juice, 1/4 tsp (1/2 tsp) sugar and 1 tbsp (2 tbsp) oil to a large bowl. Season with salt and pepper, then whisk to combine. Set aside. (NOTE: This is your lemon dressing.)
- Add lemon zest and remaining chives to the pot with couscous.
- Season with salt and pepper to taste, then fluff with a fork to combine.
- Add spinach and tomatoes to the large bowl with lemon dressing, then toss to coat.
- Thinly slice tofu.
- Divide couscous and salad between plates. Top with tofu.
- Drizzle tahini-ranch sauce over top.
- Squeeze a lemon wedge over top, if desired.
If you've opted to get tofu, 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. Season tofu in the same way the recipe instructs you to season the chicken breasts. Cook tofu on one side until golden, 3-4 min. Flip and continue cooking until golden, 3-4 min.
Plate tofu in the same way the recipe instructs you to plate the chicken breasts.
650
kcal
Calories
40
g
Fat
9
g
Saturated Fat
46
g
Carbohydrate
5
g
Sugar
6
g
Dietary Fiber
25
g
Protein
25
mg
Cholesterol
680
mg
Sodium
0.4
g
Trans Fat
600
mg
Potassium
600
mg
Calcium
4.5
mg
Iron
avec sauce érable-BBQ et salade fraîche
