This all-in-one tofu-based dinner is simple and nourishing. Created by a dietitian, this recipe is perfect for weeknights: it comes together quickly, requires minimal cleanup, and can easily be adapted using whatever frozen vegetables you have on hand. It's a great way to add tofu to your meals—even for the skeptics! For a flavourful twist, try our Oven Baked Veggie Platter.
Preparation
10
min
Cooking
45
min
Servings
4
Nutrition Facts (per serving)
Calories
420
Fat
10
Carbohydrates
56
Fibre
9
Protein
26
Sodium
350
Ingredients
- 1 block (454 g / 1 lb) extra-firm tofu, drained and torn into pieces by hand*
- Cooking spray
- 15 ml (1 tbsp) cornstarch
Marinade
- 15 ml (1 tbsp) Dijon mustard
- 15 ml (1 tbsp) low-sodium soy sauce
- 15 ml (1 tbsp) apple cider vinegar (or white vinegar)
- 15 ml (1 tbsp) no-salt-added vegetable (or chicken) bouillon powder
- 2 ml (½ tsp) steak spice
- 2 ml (½ tsp) dried oregano
- 1 garlic clove (5 ml / 1 tsp), finely chopped
Vegetables
- 4 small potatoes (about 400 g), cut into small wedges
- 1 red or orange bell pepper, cut into large chunks
- 750 ml (3 cups) frozen vegetable mix (zucchini, bell peppers, onions)
- Pepper and salt, to taste
Preparation
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- In a large bowl, place the tofu pieces. Spray with oil, then add the cornstarch. Toss to coat evenly. Set aside.
- In a small bowl, mix all marinade ingredients. Pour over the tofu and toss gently to coat. Set aside.
- Spread the potatoes, bell pepper, and frozen vegetables on the baking sheet. Lightly spray with oil and season with pepper and salt to taste.
- Place the marinated tofu on top of the vegetables and potatoes, pouring the remaining marinade over top.
- Bake for 40 to 45 minutes, or until the potatoes are golden and tender. Let cool slightly and serve.
Notes
Keeps for 3 days in the refrigerator or 3 months in the freezer in an airtight container.
* The tofu can easily be swapped for chicken.
