Informations supplémentaires
30 min.
|
551 kcal
|
easy
|
|
Printable version
1. Setup
Bring a pot of water to a boil. Cut the tofu into small cubes. Cut the tomatoes into quarters. Thinly slice the cucumber and the red onion.
2. Cook the quinoa
Pour the quinoa into the boiling water and cook for 12-15 minutes or until tender. Drain. Toss with a drizzle of oil, salt and pepper.
3. Bread the tofu
Put 1 2P | 2 3P sour cream in a bowl with 1-2 tbsp. of water. Put the panko in another bowl with 3/4 of the spices, salt and pepper. Dip the tofu cubes in the sour cream then coat with the panko.
4. Cook the tofu
Heat a generous drizzle of oil in a pan over medium-high heat. Cook the tofu cubes for 4-6 minutes or until colored, turning them a few times. Place on absorbent paper.
5. Make the dressing
Put the remaining sour cream in a bowl with the remaining spices, the **juice of half a lemon*, 1 tsp. of red wine vinegar, a generous drizzle of oil, 1-2 tbsp of water, some salt and some pepper. Mix together.
6. Plate your dish
Mix the quinoa with the vegetables, the tofu and the sauce. Bon appétit!
300gTofu
2unitTomato(es)
0.5unitEnglish Cucumber(s)
180mlMixed Quinoa
0.5unitLemon
0.5unitRed Onion(s)
3unitSour Cream
120mlPanko Breadcrumbs
15mlSpice Mix ()
What you need
bowls, pan, pot, strainer, tongs
551 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
84g
28%
fat
13g
20%
cholesterol
3mg
1%
fiber
11g
44%
protein
28g
saturated
3g
15%
sodium
248mg
10%
sugar
15g
trans
0g