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I thought I'd take a break from the usual holiday fare and lighten up with this sweet and herby tofu coated with a thyme-pepper mixture and then pan-fried in EVOO and honey. The accompaniment is a protein-packed couscous studded with carrots, shelled edamame and crunchy pepitas (roasted pumpkin/squash seeds). If you can't find roasted pumpkin seeds in the grocery store, buy a pumpkin, remove the seeds and roast them (you can find lots of instructions online). Then you can roast the pumpkin as well to make puree for a pumpkin pie or chopped for a smoked mozzarella, sage and pumpkin pizza (one of my favorite flavors this time of year). For a gluten-free recipe, use brown rice or quinoa.
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Honey Thyme Crusted Tofu With Couscous
December 5, 2010
30 min or less active, 30 min or less total, fall, gluten-free, main, spring, summer, winter
I thought I'd take a break from the usual holiday fare and lighten up with this sweet and herby tofu coated with a thyme-pepper mixture and then pan-fried in EVOO and honey. The accompaniment is a protein-packed couscous studded with carrots, shelled edamame and crunchy pepitas (roasted pumpkin/squash seeds). If you can't find roasted pumpkin seeds in the grocery store, buy a pumpkin, remove the seeds and roast them (you can find lots of instructions online). Then you can roast the pumpkin as well to make puree for a pumpkin pie or chopped for a smoked mozzarella, sage and pumpkin pizza (one of my favorite flavors this time of year). For a gluten-free recipe, use brown rice or quinoa.Information
Servings: 4
Time: ~20 minutes active; 30 minutes total
Price: ~$11.20 total; $2.80 per serving
Nutrition (per serving):
Calories: 591.85
Protein: 26.8g
Fat: 2.9g
Saturated fat: 2.9g
Carbohydrates: 77.3g
Fiber: 7.7g
Sodium: 1,261mg
Cholesterol: 0mg
High In:
Good Source:
Low In:
Ingredients
- 14-16 oz extra firm tofu
- 2 tsp black pepper
- 2 tsp dried thyme (4 tsp fresh, minced)
- 2 tsp salt, divided
- 2 Tbsp + 2 tsp EVOO, divided
- 1/4 cup honey
- 2 cups vegetable broth
- 1 cup carrots, chopped (about 2 medium)
- 1 cup frozen shelled edamame, thawed
- 1 1/2 cups whole wheat couscous
- 1/2 cup toasted unsalted pumpkin seeds
Preparation
- Cut tofu block in half lengthwise and place side by side on a paper towel-lined plate. Place another layer of paper towels on top, then another plate and then a heavy pot and/or foil-wrapped brick (I did both). Let drain for 10 minutes.
- Meanwhile, in a shallow dish mix together pepper, thyme and 1 tsp salt. After draining the tofu, cut each piece into four so you have eight total. Coat tofu with pepper-thyme-salt mixture on both sides and set aside.
- Put broth, carrots, edamame, 2 tsp EVOO and remaining salt in a medium pot and heat, covered, over medium heat. When it comes to a boil, remove from heat and stir in couscous. Replace cover and let sit for 5-10 minutes.
- Meanwhile, heat remaining 2 Tbsp EVOO and honey in a large skillet over medium heat until bubbling. Put tofu in the pan and cook on each side about 3 minutes, until lightly browned. You may need to do this in two rounds if all the tofu steaks don't fit in the skillet.
- To assemble, place 1/4 of the couscous mixture on a plate and top with two tofu steaks. Sprinkle with pumpkin seeds and any remaining thyme leaves as a garnish. Repeat with other three dishes and serve hot.
