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Pasta with Veggies & Breaded Tofu

2012-05-05
  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 25m
  • Ready In : 40m

This is my go-to dish for a quick, easy, healthy meal.  The best part is, it costs about $6 and makes 3-4 servings.  It refrigerates well and still tastes good fresh out of the microwave.  You can swap in anything you like – veggies, protein – but this is how I like it.

People are often scared away by tofu but honestly, it’s really good for you and doesn’t taste like anything.  It attracts the flavors of what you are cooking it with and how you are preparing it.  So give it a shot – I think you’ll like it.

Ingredients

  • 1/4 Cup Flour
  • 1/2 Teaspoon Salt
  • 1/2 Teaspoon Oregano
  • Pinch of Pepper
  • 1/2 Teaspoon of Garlic Salt
  • 3 Teaspoons of Soy Sauce
  • 3 Tablespoons Olive Oil
  • 5oz of Tofu (Half a Block), Cubed
  • 3 Cups of Penne Pasta
  • 4 Mushrooms, Quartered
  • 1 Carrot, Sliced
  • Broccoli Florets from 1 Head of Broccoli
  • 1/2 Red Pepper, Sliced
  • Green Onions, Chopped
  • 1/4 Cup Crushed Peanuts (optional)
  • Sriracha to Taste (optional)

Method

Step 1

Prepare the breading by mixing the FLOUR, SALT, OREGANO, PEPPER AND GARLIC SALT in a bowl.

Step 2

Cube the TOFU and put into the bowl. Carefully roll the tofu in the mixture until the pieces are heavily coated.

Step 3

Bring water to a boil and add the PASTA, cooking to al dente (approx. 11 minutes)

Step 4

Add 1 TABLESPOON of OIL and 1 TEASPOON of SOY SAUCE to a frying pan and fry the TOFU cubes on medium heat, flipping consistently, until lightly brown (approx 5-7 minutes). Set aside.

Step 5

Add 1 TABLESPOON of OIL and 1 TEASPOON of SOY SAUCE to a wok or frying pan. On medium/low heat, add the veggies, starting with the BROCCOLI and CARROTS, then PEPPER, then MUSHROOMS. Don't overcook! Keep your veggies crisp! (approx. 5 minutes total)

Step 6

Once your veggies are finished, add the strained PASTA to the wok, along with 1 TABLESPOON OIL and 1 TEASPOON SOY SAUCE. Mix together until the PASTA is coated.

Step 7

Add the TOFU, GREEN ONIONS and PEANUTS (optional) to the wok, mix and cook for 3 minutes. Add SRIRACHA for a little extra spice and enjoy!

Jake switched to a plant based diet in 1996 and quickly realized he had no idea how to cook. All these years later and he's still trying to figure it out...

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Nutritional Info

This information is per serving.

  • Cholesterol

    0