NUTRITION PROFILE:
Low Calorie
| Low Carb
| Low Sodium
| Low Sat Fat
| High Calcium
| Heart Healthy
| Healthy Weight
Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal - no slicing and dicing required.
Makes 4 servings
ACTIVE TIME: 10 minutes
TOTAL TIME: 20 minutes
EASE OF PREPARATION: Easy
3 tablespoons pine nuts
1 tablespoon paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon coarse kosher salt, or to taste
Freshly ground pepper to taste
1 14- to 16-ounce package extra-firm tofu
3 tablespoons boiling water
2 tablespoons lemon juice
4 teaspoons honey
1 tablespoon extra-virgin olive oil
1. Toast pine nuts (see Tip); set aside to cool. Mix paprika, cumin, coriander, salt and pepper in a small bowl. Drain tofu and pat dry with paper towels. Cut crosswise into 8 slices, 1/2 inch thick. Dredge the tofu liberally with the spice mixture, coating all sides. Mix boiling water, lemon juice and honey in a small bowl.
2. Heat oil in a large nonstick skillet over medium-high heat; swirl to coat the bottom. Add tofu and cook on one side until brown and crusty, 4 to 5 minutes; flip and cook for another 3 minutes. Add the honey mixture to the pan (it will bubble up and evaporate very quickly) and shake to coat the tofu. Serve immediately, sprinkled with the toasted pine nuts.
NUTRITION INFORMATION: Per serving: 206 calories; 15 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrate; 12 g protein; 2 g fiber; 248 mg sodium.
Nutrition bonus: Vitamin A (15% daily value), Iron (15% dv).
TIP: Tip: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
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