Herb-Crumbed Tofu Steak with Stock-Glazed Vegetables
45 min 1 serving 428 kcal · 32.8 g proteinLevel: Expert
The nutritionist's note
427 kcal for 33 g of protein and 18 g of fat: the pressed tofu supplies 24 g, the peas 3 g. Glazing the vegetables in stock rather than butter keeps the recipe under 430 kcal. 10 g of fibre and 4 mg of non-heme iron, with the lemon juice and raw herbs as vitamin C sources. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- firm tofu150 g
- carrots120 g
- turnips120 g
- peas60 g
- breadcrumbs15 g
- vegetable stock150 ml
- mustard10 g
- mixed fresh herbs20 g
- olive oil3 g
- lemon juice15 ml
Method
- 1
Press the firm tofu (150 g) for 15 minutes between two weighted plates, then cut it into two thick steaks.
- 2
Chop the parsley, chives and tarragon (20 g in total) very finely and mix them into the breadcrumbs (15 g).
- 3
Brush the steaks with mustard (10 g), roll them in the herbed crumbs and press them on by hand.
- 4
Turn the carrots (120 g) and turnips (120 g) into even 4 cm faceted pieces: that shape is what guarantees every piece cooks at the same rate.
- 5
Lay them in a single layer in a sauté pan, add stock halfway up (150 ml), cover with a disc of baking paper and cook for 18 minutes over low heat.
- 6
Remove the paper, add the peas (60 g) and let the stock reduce for 6 minutes until it coats the vegetables in a glossy film.
- 7
Cook the steaks for 4 minutes per side in a pan with 3 g of olive oil, over medium heat: on high heat the crumbs would burn before the centre was hot.
- 8
Plate, add the lemon juice (15 ml) and give it a turn of the pepper mill.
Nutrition facts
per serving
| Energy | 428 kcal |
|---|---|
| Protein | 32.8 g |
| Carbohydrates | 34.6 g |
| Fat | 17.6 g |
| Fibre | 11.3 g |
| Iron | 6 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
- mustard
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