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Panko-Crusted Tofu with Sautéed Poblanos and Zucchini Salsa
2 or 4 Serving Dinner

Panko-Crusted Tofu

with Sautéed Poblanos and Zucchini Salsa

Tags: High-Protein
SERVINGS
PREP & COOK TIME
40 min
CALORIES
770
FAT
34g
CARBOHYDRATES
89g
PROTEIN
35g

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INGREDIENTS

  1. 8 oz zucchini
  2. 1 package extra firm tofu
  3. 1 cup panko breadcrumbs
  4. 10 oz fingerling potato
  5. 1 poblano pepper
  6. 1 onion
  7. 2 tbsp cornstarch
  8. ½ tsp chili powder
  9. ¼ tsp garlic powder
  10. Garlic
  11. ¼ tsp cumin
  12. 1 lime
  13. Salt and pepper*
  14. 4 tbsp vegetable oil*
  15. *not included
Tools: Blender or food processor
SERVINGS
PREP & COOK TIME
40 min
CALORIES
770
FAT
34g
CARBOHYDRATES
89g
PROTEIN
35g

Get Recipes Delivered

INSTRUCTIONS

1
Prep and roast the vegetables

Rinse and dry all produce. Cut zucchini in half lengthwise and trim the ends. Cut potatoes in half. Place zucchini on one half of a baking sheet, and place the potatoes — face down — on the other half. Drizzle both with 1 tsp oil and a pinch of salt and pepper. Sprinkle only the potatoes with the chili powder. Place the baking sheet in the oven and roast until golden brown, about 15 minutes for the zucchini and 20 to 25 for the potatoes.

2
Prep the tofu

While the vegetables roast, preheat your oven to 425 °F. Drain tofu, and halve lengthwise. Wrap halves in paper towels and gently press for a moment, to draw out excess water. Add the cornstarch to a medium bowl. Put 1/3 cup water in a separate medium bowl. In a large bowl, combine the panko crumbs, garlic powder, and a pinch of salt and pepper.

3
Bread and fry the tofu

Coat each tofu half thoroughly with the cornstarch. Next, dip into the water. Finally, coat with the panko crumb mixture, evenly covering the top, bottom, and sides of each half. Place a large skillet over medium heat with 3 tbsp oil. Once oil is hot, place both tofu halves into the pan. Cook each side until golden brown, about 4 to 5 minutes per side. Remove to a paper towel lined plate.

4
Make the salsa

When zucchini is golden brown and tender, remove from the oven and add to a blender with ⅓ cup water, cumin, and a pinch of salt and pepper. Blend in a food processor or blender until very smooth, 1 to 2 minutes.

5
Cook the onions and peppers

Wipe out the skillet you used to cook the tofu, and add 1 tsp oil. Place over medium heat. Peel and finely dice the onion. Deseed and finely dice the poblano pepper. Thinly slice the garlic. Add onion, pepper, and garlic to the skillet. Cook until the onions start to turn translucent, about 5 to 7 minutes, and add a pinch of salt and pepper. Rinse and halve the lime, and add the juice of one half.

6
Plate and serve

Cut the panko-crusted tofu into triangles, and serve alongside the sauteed poblano and onions and roasted potatoes. Drizzle the zucchini salsa on top. Cut the other half lime into wedges, and add as garnish.

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