The Whole Bowl: Pan Roasted Tofu, Broccoli Bites and Wilted Spinach

CALORIES:

322.1

PROTEIN:

30.1

PREP TIME:

10 mins

COOK TIME:

30 mins

SERVINGS:

2

Bowl meals like this are delicious and simple and combine a couple of our favorite techniques: using a seasoned pan and building a baking sheet veg board. The secret to this recipe is seasoning and preparing each ingredient in the best way they should be cooked individually. You then arrange them aesthetically on one baking pan to finish in the oven before serving. This makes it easy to time meals perfectly, have fun doing it and produce something beautiful.

Recipe by Derek Sarno

1 package tofu (extra firm), cut into 1/8’s
2 heads broccoli, dismembered into florets
1 cup baby spinach
2 tablespoons BBQ seasoning
1 teaspoon black pepper
¾ teaspoon garlic, granulated
Salt, coarse to taste (optional)
Spray oil (optional)

Preheat the oven to 200 C/400 F (fan).
Line a baking sheet with parchment paper.
Broccoli: Boil a medium saucepan full of water. Add the dismembered broccoli florets to blanch, shut off heat and drain in a strainer. Add the hot broccoli to a large mixing bowl add a pinch of black pepper and the garlic and lightly toss to coat. Assemble onto one side of the baking sheet.
Tofu: Heat a skillet on medium-high heat until hot. Lightly coat with thin layer of spray oil.
Season the cubed tofu generously on all sides with the BBQ seasoning. Sear the tofu on each side for roughly 1-2 minutes. Remove from the pan and add to the baking sheet.
Spinach: In the same skillet add the spinach and sear, moving and stirring to wilt. As soon as the spinach is wilted, add it to the baking sheet. This doesn’t take more than a minute.
Roast the assembled baking sheet in oven for 10 mins before serving.

Nutrition FactsAmount Per Serving

Calories

322.1

Protein

30.1

Total Fat

13.2g

Sat Fat

2.3g

Trans Fat

Cholesterol

0mg

Total Carbohydrates

29.9g

Dietary Fiber

10.9g

Total Sugars

8.6g

Added Sugar

Sodium

456.7mg

For a heartier variation, serve with whole roasted sweet potato.
Try serving with perfectly cooked brown rice.
Add chilis for a hot pop!
Try with our delicious Buffalo Tahini sauce.
Add kidney, white or black beans for added protein.
CHEF TIP: To cut down on food waste be sure to use the whole head of broccoli - that means including the stem. Trim/peel the sides of the stalk by removing the outer skin and use the inner fleshy bits. Cook along with the florets.
CHEF TIP: You do not have to use oil to prepare many things. In dishes like this it only requires a little more care and making sure things do not stick or burn. Be one with your cooking and slowly work towards decreasing amounts of oil and added fats to every meal until you’re an expert!

Nutrition FactsAmount Per Serving

Calories

322.1

Protein

30.1

Total Fat

13.2g

Sat Fat

2.3g

Trans Fat

Cholesterol

0mg

Total Carbohydrates

29.9g

Dietary Fiber

10.9g

Total Sugars

8.6g

Added Sugar

Sodium

456.7mg

The Whole Bowl: Pan Roasted Tofu, Broccoli Bites and Wilted Spinach

322.1

30.1

10 mins

30 mins

2

Nutrition FactsAmount Per Serving

Nutrition FactsAmount Per Serving

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