Meal Details
Roasted tofu & veggies
1. Roasted tofu & veggies
130 cals, 9p, 6c, 7f (per meal)
  • 1 block (324g)
  • 4 dash (3g)
  • 4 dash, ground (1g)
  • 4 oz (113g)
  • 1 1/2 medium (92g)
  • 1/2 cup chopped (46g)
  • 1/2 medium (60g)
  • 1/4 medium (2-1/2" dia) (28g)
  • 1 tbsp (15mL)
  • Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
    1
    Preheat oven to 400 F (200 C).
    2
    Drain tofu and use absorbent towel to pat away as much moisture as possible.
    3
    Cut tofu in one inch cubes.
    4
    On one baking sheet, drizzle a third of the oil and put the tofu on the sheet. Shake to coat. Set aside.
    5
    On a second baking sheet, drizzle the remaining olive oil and toss vegetables until evenly coated. It is best to give each type of vegetable its own spot on the sheet so that you can remove the quickly cooking vegetables earlier in the process than the vegetables that take longer.
    6
    Place sheets in the oven- tofu on the top rack and vegetables on the lower one. Set timer for 20 minutes.
    7
    After the 20 minutes are up, flip the tofu and check on the vegetables. Remove any vegetables that are fully cooked.
    8
    Place both sheets back into the oven and increase the temperature to 450 F (230 C) for an additional 20-25 minutes until tofu is brown on all sides. Be sure to check veggies and tofu throughout the process to avoid overcooking.
    9
    Remove all from oven and combine. Season with salt and pepper. Serve.
    Fruit juice
    2. Fruit juice
    75 cals, 1p, 17c, 0f (per meal)
  • ,
  • 5 1/3 fl oz (160mL)
  • Lentils
    3. Lentils
    115 cals, 8p, 17c, 0f (per meal)
  • 1 1/3 dash (1g)
  • 2 2/3 cup(s) (632mL)
  • 2/3 cup (128g)
  • Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
    1
    Cooking instructions of lentils can vary. Follow package instructions if possible.
    2
    Heat lentils, water, and salt in a saucepan over medium heat. Bring to a simmer and cover, cooking for about 20-30 minutes or until lentils are soft. Drain any extra water. Serve.
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