Informations supplémentaires
30 min.
|
555 kcal
|
easy
|
|
Printable version
1. Setup
Cut the tofu into triangles. Zest the lemon. Chop the garlic, the onion and the parsley. Thinly slice the cucumber and the lettuce. Cut the tomato into cubes or quarters.
2. Marinate the tofu
Bring a pot of water to a boil. In a bowl, mix a generous drizzle of oil with the lemon zest, a little lemon juice, some salt and some pepper. Add the tofu and let it marinate.
3. Cook the orzo
Cook the orzo in the pot of water for 5-7 minutes or until tender. Drain and rinse with cold water to cool it down.
4. Make the sauce
In a bowl mix the sour cream with the garlic, a little lemon juice, half of the parmesan, 2-3 tbsp. of water, some salt and some pepper. Let your children develop their cooking skills by inviting them to mix all the ingredients together.
5. Cook the tofu
Warm up a pan over medium-high heat. Cook the tofu pieces for about 2 minutes on each side or until browned.
6. Plate your dish
Mix the orzo with the romaine, the vegetables, the tofu and the sauce. Add salt and pepper, to taste. Add the rest of the parmesan, the parsley and the lemon juice, to taste. Bon appétit!
300gTofu
0.5unitRomaine Lettuce Heart(s)
0.5unitLemon
30gGrana Padano Cheese
180gOrzo
0.5unitRed Onion(s)
1unitTomato(es)
2unitLebanese Cucumber(s)
86mlSour Cream
1unitGarlic Clove(s)
1unitFresh Italian Parsley
What you need
Pan, Bowls, Tongs, Pot, Strainer.
555 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
79g
26%
fat
14g
22%
cholesterol
18mg
6%
fiber
6g
24%
protein
31g
saturated
5g
25%
sodium
310mg
13%
sugar
7g
trans
0g
vitaminA
0mg
vitaminC
0mg
iron
0mg
calcium
0mg
potassium
0mg