Recipe courtesy of
Emily Weinberger
for
Food Network Kitchen
Recipe courtesy of
Emily Weinberger
for
Food Network Kitchen
Watch how to make this recipe.
Sheet Pan Tofu with Roasted Carrots and Apricot Rice
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- Level: Easy
- Total: 50 min
- Active: 25 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 473
- Total Fat
- 22 grams
- Saturated Fat
- 2 grams
- Cholesterol
- 1 milligrams
- Sodium
- 325 milligrams
- Carbohydrates
- 58 grams
- Dietary Fiber
- 7 grams
- Sugar
- 11 grams
- Protein
- 16 grams
This healthy plant-based sheet pan dinner centers around extra-firm tofu that is flavored with warm spices (cumin, cinnamon and ginger) and gently browns and crisps while roasting alongside sweet carrots. Serve with a delicious side of brown rice studded with diced apricots, salted olives and crunchy pistachios for a quick and colorful dinner. It's a high-protein meal that’s excellent for any night of the week, easy on prep and cleanup and good for you to boot.
- Level: Easy
- Total: 50 min
- Active: 25 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 473
- Total Fat
- 22 grams
- Saturated Fat
- 2 grams
- Cholesterol
- 1 milligrams
- Sodium
- 325 milligrams
- Carbohydrates
- 58 grams
- Dietary Fiber
- 7 grams
- Sugar
- 11 grams
- Protein
- 16 grams
Ingredients
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Directions
- Preheat the oven to 450 degrees F.
- Line a sheet pan with a few paper towels or a clean dish towel. Split the tofu in half through the middle like a bagel and place the slabs side-by-side on top of the towels. Top with more paper towels or another clean dish towel and place something heavy, like a large skillet, on top to press out the excess water. Leave for about 10 minutes. Discard or set the towels aside and reserve the sheet pan.
- Mix the cumin, garlic powder, cinnamon, ginger, 1/4 teaspoon salt and a few grinds of black pepper together in a small bowl. Slice the tofu into 12 sticks and place it in a large bowl with 1/2 teaspoon of the spice mixture and 1 tablespoon olive oil. Gently toss with your hands taking care not to break the tofu. Transfer the tofu to one side of the sheet pan.
- Add the carrots, lemon slices, remaining spice mixture and remaining 1 tablespoon olive oil to the same large bowl and toss to combine. Transfer to the other side of the sheet pan and spread out the carrots evenly (some overlap is okay). Bake until the carrots are tender and turn golden brown in spots and the tofu is crisped slightly on the bottom, 30 to 35 minutes.
- Meanwhile, bring 2 cups of water to a boil in a small saucepan. Add the rice and 1/4 teaspoon salt. Reduce the heat to low, cover the pan and simmer until the rice is tender and the water has evaporated completely, 30 to 35 minutes. Stir in the apricots, olives, pistachios and 1/4 teaspoon salt.
- Divide the tofu, carrots, lemons and rice among 4 plates. Serve with 1 tablespoon of yogurt on each plate and lemon wedges on the side.
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