Hi everyone! Lately I have been really into tofu. It’s super affordable, easy to cook and I really enjoy the taste of it. It can be bland on its own so I always season it {mainly with seasonings from Mrs.Dash} for more flavour. Tofu is a complete protein {more about what that is here} and contains approximately 15g of protein in 85g. Comparatively speaking, one average chicken breast contains 20g of protein. I love chicken and eat it fairly often but it’s good to switch it up. It’s also nice to see that if someone is vegetarian or unable to purchase chicken regularly because of the price, there are other protein rich food options out there.
So today I will be sharing a Tofu Kale Salad with Lemon Vinaigrette dressing and pairing this with my Herb and Garlic French Fries recipe. This meal is packed with nutrients and will keep you feeling full for the rest of the evening. I shared my Herb & Garlic French Fries a few weeks ago {recipe is post below as well} which included some of the top nutrients in these french fries {read it here}. I always have potatoes on hand to make these fries when I need something filling!
Nutrition breakdown of kale and how to use it here.
Cost breakdown
1 Package of organic tofu {350g}: $1.50 –{Affordable alternative to meat!}
Kale bunch: $2.00
Head of broccoli: $1.00
1 bell pepper: $0.50
1 lemon: $0.50
1 russet potato: $0.45
Dijon mustard: $4.00 – Pantry Item
Mrs. Dash seasoning:$3.00 each- Pantry Item
Olive oil: $4.00- Pantry Item
Sea salt: $0.1- Pantry Item
Recipe
PrintTofu Kale Salad with Lemon Vinaigrette Dressing & Herb and Garlic French Fries
- Total Time: 40 mins
- Yield: 2 1x
Description
Healthy meal for two that is deliciously filling and affordable!
Ingredients
- Salad
- 1 package organic firm tofu {350g}
- 4 leaves of kale
- 1 cup broccoli
- 1 red bell pepper, diced
- Lemon Vinaigrette
- Juice from half a lemon
- 1 tbsp Dijon mustard
- 1 tbsp olive oil
- Dash sea salt
- Herb & Garlic French Fries
- 1 russet potato
- 1 tbsp olive oil
- 1 tsp Mrs. Dash herb and garlic seasoning
- Sea salt {optional}
Instructions
- Salad & Dressing
- Begin by cutting the tofu into cubes and adding them to a frying pan with some oil. I seasoned the tofu with a bit of Mrs. Dash lemon seasoning.
- In the meantime, prep the salad by de-stemming the kale, chopping the bell pepper and cutting the broccoli into bite sized pieces.
- For the dressing, simply combine all ingredients and mix well.
- Once tofu becomes crispy {the edges will brown}, throw the broccoli on the frying pan to soften.
- Once it has softened, add kale, bell peppers, tofu and broccoli to a bowl and dress with lemon vinaigrette.
- Herb & Garlic French Fries
- Preheat oven 300F degrees
- Wash and slice potato into small wedges
- Add wedges, olive oil, seasoning and sea salt to plastic bag and give it a good shake
- Lay potatoes on a baking sheet with parchment paper being sure potatoes are not touching each other
- Bake for 15 minutes, then flip them on the other side for another 20 minutes
- Remove from oven and enjoy!
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: Dinner
Hope you enjoyed! Thanks for reading!
-Brittney
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