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  1. Meal plansMeal plans
  2. Pan Seared T…i-Thyme RicePan Seared Tofu with Soy Tossed Mushrooms & Zucchini-Thyme Rice
Pan Seared Tofu with Soy Tossed Mushrooms & Zucchini-Thyme Rice

Pan Seared Tofu with Soy Tossed Mushrooms & Zucchini-Thyme Rice

576 calories•35 min

Ingredients

  • chicken or vegetable broth8 fl oz
  • cremini mushrooms½ lb
  • extra firm tofu1 (12 oz) pkg
  • fresh thyme½ small pkg
  • garlic1 clove
  • jasmine rice½ cup
  • leek1
  • zucchini squash1 medium
  • black pepper1 pinch
  • cornstarch2 tsp
  • extra virgin olive oil7 tsp
  • salt⅜ tsp
  • soy sauce2 tsp

Nutrition Facts

  • Fats41%
  • Carbs40%
  • Proteins19%
576Calories
Total fat28g
Net Carbs56g
Protein28g
Sugars7g

Cookware

  • Measuring Spoons
  • Measuring Cups
  • Colander
  • Baking Sheet Pan
  • Aluminum Foil
  • Stirring Spoon
  • Nonstick Skillet
  • Mixing Bowls
  • Spatula
  • Medium Saucepan
  • Garlic Press
  • Cutting Board
  • Chef's Knife

Instructions

  • STEP 1

    Cut tofu in half along the long side. Sandwich tofu between clean towels or paper towels and place on a baking sheet pan. Place a cutting board with something heavy on top and set aside to press out excess water.

    • 1 (12 oz) pkg extra firm tofu
  • STEP 2

    Wash and dry the fresh produce.

    • 1 leek
    • 1 medium zucchini squash
    • ½ small pkg fresh thyme
    • ½ lb cremini mushrooms
  • STEP 3

    Trim off the root end and dark green top of the leek, leaving only the white and pale green parts. Cut the leek in half lengthwise and rinse under running water, separating the layers to remove any dirt and grit. Slice crosswise into ¼-inch thick pieces and place in a small bowl.

  • STEP 4

    Trim and small dice zucchini; add to the bowl with the leek.

  • STEP 5

    Slide thyme leaves off the stems; discard the stems. Add leaves to the bowl.

  • STEP 6

    Preheat a medium saucepan over medium heat.

  • STEP 7

    While the pan heats up, place rice in a strainer or colander and rinse under cold, running water.

    • ½ cup jasmine rice
  • STEP 8

    Once the saucepan is hot, add oil and swirl to coat the bottom; add veggies and rice. Cook, stirring constantly, until the veggies start to soften, 2-3 minutes. Stir in broth and salt, then bring to a boil over high heat.

    • 2 tsp extra virgin olive oil
    • 8 fl oz (1 cup) chicken or vegetable broth
    • ¼ tsp salt
  • STEP 9

    Once the liquid in the saucepan comes to a boil, stir the mixture, cover the saucepan, and reduce heat to low. Cook until the liquid is mostly absorbed, 15-18 minutes. Once done, remove from the heat and let it stand, still covered, for 5 minutes.

  • STEP 10

    Meanwhile, preheat a skillet over medium-high heat.

  • STEP 11

    While the skillet heats up, sprinkle both side of the tofu with cornstarch, salt, and pepper.

    • 2 tsp cornstarch
    • ⅛ tsp salt
    • 1 pinch black pepper
  • STEP 12

    Once the skillet is hot, add oil and swirl to coat the bottom. Add tofu and pan-fry, turning every few minutes, until browned and crispy, 5-7 minutes. Return to the baking sheet and loosely cover with aluminum foil. (Reserve skillet for later use).

    • 2 tsp extra virgin olive oil
  • STEP 13

    Meanwhile, thinly slice mushrooms. Peel and mince garlic.

    • 1 clove garlic
  • STEP 14

    Wipe the skillet clean with paper towels and return to medium-high heat; add more oil and swirl to coat the bottom. Add mushrooms and garlic; cook, stirring occasionally, until softened, 4-5 minutes.

    • 1 tbsp extra virgin olive oil
  • STEP 15

    Add soy sauce to the skillet and continue to cook until the liquid has evaporated, 1-2 minutes more; remove from heat.

    • 2 tsp soy sauce
  • STEP 16

    To serve, divide rice between plates or bowls; top with tofu and mushrooms. Enjoy!

Pan Seared Tofu with Soy Tossed Mushrooms & Zucchini-Thyme Rice

Pan Seared Tofu with Soy Tossed Mushrooms & Zucchini-Thyme Rice

576 calories•35 min

Ingredients

  • chicken or vegetable broth8 fl oz
  • cremini mushrooms½ lb
  • extra firm tofu1 (12 oz) pkg
  • fresh thyme½ small pkg
  • garlic1 clove
  • jasmine rice½ cup
  • leek1
  • zucchini squash1 medium
  • black pepper1 pinch
  • cornstarch2 tsp
  • extra virgin olive oil7 tsp
  • salt⅜ tsp
  • soy sauce2 tsp

Nutrition Facts

  • Fats41%
  • Carbs40%
  • Proteins19%
576Calories
Total fat28g
Net Carbs56g
Protein28g
Sugars7g

Cookware

  • Measuring Spoons
  • Measuring Cups
  • Colander
  • Baking Sheet Pan
  • Aluminum Foil
  • Stirring Spoon
  • Nonstick Skillet
  • Mixing Bowls
  • Spatula
  • Medium Saucepan
  • Garlic Press
  • Cutting Board
  • Chef's Knife

Instructions

  • STEP 1

    Cut tofu in half along the long side. Sandwich tofu between clean towels or paper towels and place on a baking sheet pan. Place a cutting board with something heavy on top and set aside to press out excess water.

    • 1 (12 oz) pkg extra firm tofu
  • STEP 2

    Wash and dry the fresh produce.

    • 1 leek
    • 1 medium zucchini squash
    • ½ small pkg fresh thyme
    • ½ lb cremini mushrooms
  • STEP 3

    Trim off the root end and dark green top of the leek, leaving only the white and pale green parts. Cut the leek in half lengthwise and rinse under running water, separating the layers to remove any dirt and grit. Slice crosswise into ¼-inch thick pieces and place in a small bowl.

  • STEP 4

    Trim and small dice zucchini; add to the bowl with the leek.

  • STEP 5

    Slide thyme leaves off the stems; discard the stems. Add leaves to the bowl.

  • STEP 6

    Preheat a medium saucepan over medium heat.

  • STEP 7

    While the pan heats up, place rice in a strainer or colander and rinse under cold, running water.

    • ½ cup jasmine rice
  • STEP 8

    Once the saucepan is hot, add oil and swirl to coat the bottom; add veggies and rice. Cook, stirring constantly, until the veggies start to soften, 2-3 minutes. Stir in broth and salt, then bring to a boil over high heat.

    • 2 tsp extra virgin olive oil
    • 8 fl oz (1 cup) chicken or vegetable broth
    • ¼ tsp salt
  • STEP 9

    Once the liquid in the saucepan comes to a boil, stir the mixture, cover the saucepan, and reduce heat to low. Cook until the liquid is mostly absorbed, 15-18 minutes. Once done, remove from the heat and let it stand, still covered, for 5 minutes.

  • STEP 10

    Meanwhile, preheat a skillet over medium-high heat.

  • STEP 11

    While the skillet heats up, sprinkle both side of the tofu with cornstarch, salt, and pepper.

    • 2 tsp cornstarch
    • ⅛ tsp salt
    • 1 pinch black pepper
  • STEP 12

    Once the skillet is hot, add oil and swirl to coat the bottom. Add tofu and pan-fry, turning every few minutes, until browned and crispy, 5-7 minutes. Return to the baking sheet and loosely cover with aluminum foil. (Reserve skillet for later use).

    • 2 tsp extra virgin olive oil
  • STEP 13

    Meanwhile, thinly slice mushrooms. Peel and mince garlic.

    • 1 clove garlic
  • STEP 14

    Wipe the skillet clean with paper towels and return to medium-high heat; add more oil and swirl to coat the bottom. Add mushrooms and garlic; cook, stirring occasionally, until softened, 4-5 minutes.

    • 1 tbsp extra virgin olive oil
  • STEP 15

    Add soy sauce to the skillet and continue to cook until the liquid has evaporated, 1-2 minutes more; remove from heat.

    • 2 tsp soy sauce
  • STEP 16

    To serve, divide rice between plates or bowls; top with tofu and mushrooms. Enjoy!

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