Lemon-Pepper Tofu

This low-calorie recipe pairs tofu with lemon and veggies.

Tofu is a very versatile food, making it fun to find new ways to use it. It is well-known to absorb other flavors, which it does well with lemon juice in this recipe. If you are new to using tofu, check out my comments below for some tips. If you’re missing one of the vegetable ingredients, don’t hesitate to substitute with something you have on hand, such as zucchini.

Only 241 calories per serving.

Check out the nutritional information section at the bottom of this page.

Total Time: 1 hour
Prep Time: 20 minutes
Cook time: 40 minutes
Yields: 4 servings

 

Ingredients

  • 12 ounces extra firm tofu, sliced and pressed
  • 1 teaspoon freshly ground black pepper
  • Juice from 1/2 lemon (about 1 tablespoon)
  • Zest from 1 lemon (about 1 teaspoon)
  • 2 tablespoons extra virgin olive oil, divided
  • 1 1/2 cups low-sodium vegetable broth
  • 12 green onions, sliced
  • 2 cups mushrooms, halved or quartered
  • 3 cups torn kale
  • 2 cups baby carrots
  • 2 tablespoons flour
  • 2 tablespoons water

Instructions

  1. Rub lemon zest and black pepper on tofu. Sprinkle lemon juice over tofu.
  2. Heat 1 1/2 tablespoons oil in a skillet. Add tofu and fry until lightly browned. Remove tofu from skillet.
  3. Heat remaining oil in skillet. Add onions and sauté for a couple of minutes. Add broth, mushrooms, kale, and carrots to skillet. Cook over medium heat, covered, stirring occasionally until carrots are the desired tenderness. About 10-15 minutes.
  4. Stir flour and water in a small bowl until smooth. Stir into broth mixture. Heat and stir until thickened. Return tofu to skillet and gently stir until combined.

Notes

  • Vegetarian and vegan
  • For best results, cut carrots so they are approximately the same size (i.e. cut thick ones in half, cut a small slit in medium carrots). This will allow carrots to cook at the same pace. If you don’t have baby carrots, use “grown up” carrots and cut into match sticks.
  • Drain liquid from tofu. To remove excess liquid, place a couple of layers of paper towels on a flat surface (I use a cutting board). Place the tofu on the paper towels and cover tofu with a couple additional layers of paper towels. Place another flat surface on top (I use a second cutting board). Let sit for 15-20 minutes. This is referred to as pressing the tofu. I prefer to slice tofu before pressing; it helps remove more of the moisture.
  • For a healthier dish, choose whole-wheat flour or quinoa flour instead of all-purpose. Use organic tofu and low-sodium vegetable broth.

 

Nutritional Information

Click here for nutritional information.

Nutrition Facts
Servings per batch 4
Amount Per Serving
Calories 241 Calories from Fat 108 (45%)
% Daily Value *
Total Fat 12g 18%
Saturated Fat 2g 10%
Monounsaturated Fat6g
Polyunsaturated Fat4g
Trans Fat 0g
Cholesterol 0g 0%
Sodium 172mg 7%
Potassium816mg 23%
Total Carbohydrate 24g 8%
Dietary Fiber 6g 24%
Sugars 7g
Protein 14g
Vitamin A 391%
Vitamin C 132%
Calcium 20%
Iron 25%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Lemon-Pepper Tofu was last modified: October 30th, 2016 by Audrey

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