400 g | firm regular tofu | 2 cups | |
1/4 cup | canola oil | 65 mL | |
1/4 cup | lemon juice, freshly squeezed | 1 1/2 lemon | |
1 tbsp | nutritional yeast | 9 g | |
3 tbsp | Dijon mustard | 45 g | |
1/8 tsp | cayenne pepper | 0.4 g | |
1/2 tsp | turmeric | 2 g | |
2 tbsp | Italian parsley, fresh, finely chopped | 10 g | |
1 tbsp | fresh dill, finely chopped | 2 g | |
4 | scallion, green tops, green tops only, chopped | ||
1 cup | baby spinach, or lettuce leave [optional] | 16 g | |
4 | corn tortillas | 180 g |
It's important to remove as much water as possible from the tofu, in order for it to absorb flavour. To do so, either drain well, or freeze the tofu block in a plastic bag, then thaw in a sieve over a bowl in the fridge before using.
per 1 serving (210 g)
Amount % Daily Value |
Calories 380 |
Fat 24 g 37 % |
Saturated
2.2 g
13 % |
Cholesterol 0 mg |
Sodium 180 mg 8 % |
Carbohydrate 27 g 9 % |
Fibre 4 g 16 % |
Sugars 1 g |
Net Carbs 23 g |
Protein 19 g |
Vitamin A 10 % |
Vitamin C 28 % |
Calcium 24 % |
Iron 22 % |
Food Group | Exchanges |
---|---|
Starches | 1 ½ |
Fruits | 0 |
Vegetables | 0 |
Meat and Alternatives | 2 |
Fats | 4 ½ |