Tofu and roasted vege salad
Serves: 1
Time to make: 30 mins
Total cost: $4.30 / $4.30 per serve
(at time of publication)
Ingredients
- 1 carrot, cut in 2cm chunks
- 1 potato, unpeeled, cut in 2cm chunks
- 100g firm tofu, cut in 2cm chunks
- 1 teaspoon sesame oil
- 1 portion Hearty green salad
- 1 portion Chilli and orange dressing
- 1 tablespoon sunflower seeds, toasted
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Instructions
1 Preheat oven to 200°C. Microwave carrot and potato, covered, for 4 minutes. Remove and place on an oven tray, sprayed with a little oil. Bake for 25 minutes or until soft and golden. Remove and set aside to cool. Note: this step can be done in advance.
2 Meanwhile, pan-fry tofu over a medium heat, turning, until golden on all sides. Remove and set aside.
3 In a serving bowl combine roasted vegetables, Chunky green salad, Chilli and orange dressing. Mix well then serve salad topped with tofu and sprinkled with sunflower seeds.
Variations
Make it gluten free: Check paprika in dressing is gluten free.
Click here for other examples of delicious salads made using our mix and match formula. Multiply quantities by as many people as you have to feed!
Nutrition Info (per serve)
-
Calories 466cal
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Kilojoules 1950kJ
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Protein 24g
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Total fat 24g
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–Saturated fat 4g
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Carbohydrates 35g
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–Sugars 12g
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Dietary fibre 11g
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Sodium 50mg
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Calcium 340mg
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Iron 8.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
