Grilled Tofu with Brussels Sprouts
Healthy, because
Even smarter
Nutritional values
This satiating vegetarian entree is a great source of fiber and plant protein thanks to the grilled tofu.
If you're not vegetarian, feel free to substitute to the grilled tofu for grilled chicken.
(Percentage of daily recommendation)
| Calorie | 312 cal. | (15 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.3 mg | (111 %) | ||
| Vitamin K | 128.4 μg | (214 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 601 mg | (15 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.3 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 2 g |
Ingredients
- For grilled tofu
- 14 ozs Tofu
- 2 Tbsps Canola oil
- 1 tsp Curry powder
- 1 generous pinch ground Turmeric
- 1 generous pinch grated Organic lemon zest
- 3 ozs Nut (Hazelnuts and cashews)
- ground paprika
- For Brussels Sprouts
- 10 ozs Brussels sprouts
Preparation steps
Rinse, trim and halve Brussel sprouts. Cook sprouts in salted simmering water until al dente, about 15 minutes. Rinse and drain. Heat grill.
Cut tofu into approximately 1/2-inch thick slices. Mix oil with curry, turmeric, and lemon zest and brush mixture on tofu slices. Toast nuts in a dry frying pan, stirring, until fragrant. Place tofu slices on grill and cook until golden-brown, 2-3 minutes per side.
Peel and finely chop garlic. Melt butter in a pan and fry garlic until golden. Add Brussels sprouts and orange zest, and cook briefly, stirring. Add broth and cook until hot, 1-2 minutes. Season with salt and pepper.
Divide tofu slices among plates and sprinkle with paprika and nuts. Serve brussel sprouts on the side.
