Chia seeds lend tofu a crunchy crust that is packed with fiber and good fats. (You can substitute sesame seeds if you like.) Sprinkle chia seeds into the mashed cauliflower for extra fiber. Grated sharp cheddar cheese, minced chives, and nutmeg are also welcome mash additions.
Chia-Crusted Tofu with Cauliflower Mash
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Ingredients
- 1 (12-ounce) package extra-firm (not silken) tofu, drained
- 2 (10-ounce) bags frozen cauliflower florets
- 1/3 cup low-fat (1 percent) milk
- 1 teaspoon chopped garlic bottled is fine
- 2 tablespoons unsalted butter
- 1 teaspoon fresh thyme leaves or 1/2 teaspoon dried
- 1 teaspoon salt, divided
- 1/2 teaspoon black pepper, divided
- 3 tablespoons chia seeds
- 1/8 teaspoon cayenne pepper
- Zest of 1 lime
- 1-2 tablespoons toasted sesame oil
- 2 teaspoons olive or vegetable oil
Instructions
- Rinse tofu under cold water and slice in half lengthwise. Wrap in a double layer of paper towels and place on a plate. Place a second plate on top and let sit at least 15 minutes to press out excess water.
- Meanwhile, steam or microwave cauliflower according to package directions until very tender. Using a food processor or potato masher, mash cauliflower with milk, garlic, butter, thyme, ½ teaspoon salt, and ¼ teaspoon pepper until smooth. Cover to keep warm.
- On a plate, mix chia seeds, cayenne, lime zest, and remaining salt and pepper. Slice tofu pieces crosswise to yield four blocks. Brush each side with sesame oil. Press each side of tofu into chia mixture to coat thoroughly.
- Heat vegetable oil in a skillet over medium heat. Sear tofu blocks until crisp and golden brown, about 5 minutes on each side. Serve at once with cauliflower mash.
Recipe Notes
Nutrition Facts
Chia-Crusted Tofu with Cauliflower Mash
Amount Per Serving
Calories 316
% Daily Value*
Cholesterol 16mg
5%
Sodium 645mg
27%
Total Carbohydrates 19g
6%
Dietary Fiber 10g
40%
Protein 17g
34%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 316 cal, 57% fat cal, 21g fat, 6g sat fat, 16mg chol, 17g protein, 19g carb, 10g fiber, 645mg sodium
