Spiced Seared Tofu with Pan-Fried Kale and Skyr Sauce
15 min 1 serving 363 kcal · 37.3 g proteinLevel: Intermediate
The nutritionist's note
363 kcal for 37 g of protein: 21 g from the tofu, 12 g from the skyr, which delivers 11 g of protein for 45 kcal per 100 g. 0.6 µg of B12, from the skyr. 4.3 mg of iron, with the kale and lemon juice as vitamin C sources in the same dish.
Ingredients
1 serving
- firm tofu130 g
- plain skyr110 g
- kale120 g
- olive oil6 g
- lemon juice15 ml
- garlic6 g
- turmeric, cumin and paprika4 g
Method
- 1
Pat the firm tofu (130 g) dry, cut it into 1.5 cm slices and coat them in the turmeric, cumin and paprika mix (4 g).
- 2
Sear them for 4 minutes per side in a pan with 6 g of olive oil, without moving them until a crust forms.
- 3
Strip the tough ribs from the kale (120 g), tear the leaves by hand and throw them into the screaming-hot pan with the chopped garlic (6 g): 2 minutes is enough, they should sizzle and crisp at the edges.
- 4
Whisk the skyr (110 g) with the lemon juice (15 ml), salt and pepper into a smooth, pourable sauce.
- 5
Plate the kale, lay the tofu slices on top and spoon over the skyr sauce.
Nutrition facts
per serving
| Energy | 363 kcal |
|---|---|
| Protein | 37.3 g |
| Carbohydrates | 13.3 g |
| Fat | 17.9 g |
| Fibre | 4.9 g |
| Iron | 4.1 mg |
| Vitamin B12 | 0.6 µg |
Potential allergens
- soy
- lactose
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