recipe

LEMON PEPPER TOFU SHEET PAN DINNER

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Certainly, I’d be happy to provide you with a detailed explanation of Lemon Pepper Tofu Sheet Pan Dinner, including its history, components, preparation steps, and estimated preparation time.

Lemon Pepper Tofu Sheet Pan Dinner

1. What is it?
Lemon Pepper Tofu Sheet Pan Dinner is a delightful and nutritious vegetarian dish that combines the zesty flavors of lemon and the bold, aromatic kick of black pepper with tofu and an assortment of roasted vegetables. It’s a simple yet satisfying meal that can be prepared on a single sheet pan, making it convenient for weeknight dinners or gatherings.

2. History:
While the specific origin of this dish isn’t well-documented, it falls under the broader category of sheet pan dinners, which gained popularity in recent years due to their convenience and versatility. Tofu, lemon, and pepper have been used in various culinary traditions worldwide, so this dish likely evolved as a fusion of flavors and cooking techniques.

3. Components:

  • Tofu: Extra-firm tofu is the star ingredient, providing a protein-rich base for the dish.
  • Vegetables: Common vegetables include bell peppers, zucchini, cherry tomatoes, and red onion, but you can customize with your favorites.
  • Lemon: Lemon juice and zest for that vibrant citrusy flavor.
  • Black Pepper: Ground black pepper for a bold and slightly spicy taste.
  • Olive Oil: Used to coat the tofu and vegetables for roasting.
  • Herbs: Optional herbs like thyme, rosemary, or parsley for added aroma and freshness.
  • Salt: To season the dish to taste.

4. Steps to Prepare Lemon Pepper Tofu Sheet Pan Dinner:
Here’s a step-by-step guide to making this delicious meal:

Ingredients:

  • 1 block of extra-firm tofu, pressed and cubed
  • Assorted vegetables of your choice (bell peppers, zucchini, cherry tomatoes, red onion, etc.)
  • Juice and zest of one lemon
  • 2-3 tablespoons of olive oil
  • 1-2 teaspoons of ground black pepper
  • Salt to taste
  • Fresh herbs (optional)

Instructions:

  1. Preheat your oven to 400°F (200°C).

  2. In a large mixing bowl, combine the cubed tofu, sliced vegetables, lemon juice, lemon zest, olive oil, ground black pepper, and a pinch of salt. Toss everything together until well coated.

  3. Spread the tofu and vegetable mixture evenly on a lined sheet pan.

  4. Roast in the preheated oven for about 25-30 minutes or until the tofu is golden brown and the vegetables are tender, stirring once halfway through to ensure even cooking.

  5. Remove from the oven, garnish with fresh herbs if desired, and serve hot.

5. Preparation Time:
The estimated preparation time for this dish is around 45-50 minutes, including the time for pressing the tofu and roasting in the oven. It’s a relatively quick and straightforward recipe, perfect for a weeknight meal.

Enjoy your Lemon Pepper Tofu Sheet Pan Dinner, and I hope this detailed guide helps you create a delicious and satisfying dish!

Certainly, here are the nutrition facts and health information for Lemon Pepper Tofu Sheet Pan Dinner:

Nutrition Facts (Approximate values per serving):

  • Calories: 250-300 calories per serving (depending on portion size)
  • Protein: 15-20 grams
  • Carbohydrates: 15-20 grams
  • Dietary Fiber: 5-7 grams
  • Sugars: 5-7 grams
  • Fat: 15-20 grams
  • Saturated Fat: 2-3 grams
  • Cholesterol: 0 milligrams
  • Sodium: 300-400 milligrams (varies with added salt)
  • Vitamin C: 50-70% of the Daily Value (DV)
  • Calcium: 15-20% DV
  • Iron: 10-15% DV

Health Information:

  1. Protein: Tofu is an excellent source of plant-based protein, making this dish suitable for vegetarians and vegans. Protein is essential for muscle repair and overall body function.

  2. Fiber: The vegetables in this dish provide a good amount of dietary fiber, which is important for digestive health and can help control blood sugar levels.

  3. Vitamin C: The lemon juice and some of the vegetables contribute to a significant amount of vitamin C, which is an antioxidant that supports the immune system and promotes healthy skin.

  4. Healthy Fats: Olive oil is a source of monounsaturated fats, which are considered heart-healthy fats. It helps with the absorption of fat-soluble vitamins and adds flavor to the dish.

  5. Low in Cholesterol: This dish is naturally low in cholesterol since it’s plant-based and doesn’t contain any animal products.

  6. Low in Saturated Fat: The saturated fat content in this meal is relatively low, contributing to heart health.

  7. Salt Control: You have the option to control the amount of salt added, making it suitable for those watching their sodium intake.

  8. Customizable: You can customize this dish with your choice of vegetables, allowing you to tailor it to your nutritional preferences and dietary needs.

Overall, Lemon Pepper Tofu Sheet Pan Dinner is a well-rounded and nutritious meal option. It provides a good balance of macronutrients, vitamins, and minerals, making it a healthy choice for those looking for a flavorful and satisfying vegetarian dish. Remember that specific nutritional values may vary depending on the exact ingredients and portion sizes used.

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