Description
Greek Tofu Bowls feature crispy, baked breaded tofu cutlets over a bed of fresh cucumbers, tomatoes and peppers in a light dressing.
Yield: 2servings | Serving Size: 1bowl
Ingredients
For the tofu:
Olive oil spray
114-ounce package extra firm tofu, drained
½cupnonfat plain Greek yogurt
2garlic cloves, minced
1teaspoonlemon zest, from 1 lemon
Kosher salt
Freshly ground black pepper
½cupplain panko breadcrumbs, or gluten-free panko
½teaspoongarlic powder
½teaspoononion powder
1teaspoondried oregano
For the dressing:
2tablespoonsextra-virgin olive oil
1tablespoonred wine vinegar
1tablespoonlemon juice
½teaspoondried oregano
¼teaspoonkosher salt
Freshly ground black pepper
For the bowl:
2Persian cucumbers
1small red bell pepper
1cupgrape tomatoes
¼cupsliced red onion
1ouncecrumbled feta cheese
Instructions
- Preheat oven to 400 degrees F. Lightly spray a sheet pan with oil and set aside.
- Place tofu on a paper towel or tea towel lined plate. Cover with another towel and place a heavy pan on top to press out excess water from tofu.
Meanwhile, make the dressing. In a small measuring cup, combine all dressing ingredients. Whisk to combine and set aside.
In a medium bowl, combine the yogurt with the garlic, lemon zest, ¼ teaspoon salt and pepper, to taste.
Place breadcrumbs on a plate then add the garlic powder, onion powder, oregano, ½ teaspoon salt and pepper, to taste. Mix to combine.
- Slice tofu widthwise into 8 equal slices, about ½ inch each. Season slices with a pinch of salt and pepper. Flip the slices and season with another pinch of salt and pepper.
- Working with 1 slice at a time, add the tofu to the yogurt mixture and with your hands or the back of a spoon, lightly coat the tofu with the yogurt then set aside on another clean plate. Repeat with the remaining slices.
Once all slices are coated in yogurt, move to the breading.
- Dip each slice in the breadcrumbs, pressing gently to adhere to all sides. Place each breaded slice on the prepared sheet pan. Lightly spray the top with olive oil.
- Place tofu in the oven and bake for 20 minutes. Remove the sheet pan from the oven, carefully flip each piece, then return to the oven to bake for an additional 20 minutes.
Meanwhile, dice the cucumber and bell pepper into 1-inch pieces and halve the tomatoes.
- When the tofu is finished, allow it to cool for 5 minutes while you assemble the bowls. In 2 shallow bowls, add ½ the cucumber, pepper, onions and tomatoes to each then top with 4 slices of tofu. Whisk the dressing to re-combine then drizzle over the bowls and top with crumbled feta.
Last Step:
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Nutrition
Serving: 1bowl, Calories: 485kcal, Carbohydrates: 30g, Protein: 32g, Fat: 27g, Saturated Fat: 5.5g, Cholesterol: 16mg, Sodium: 682mg, Fiber: 6g, Sugar: 9g
