Mighty Mediterranean
The Mediterranean diet is beneficial for weight loss, heart health and reducing the risk for type 2. Healthy eating never tasted so good!
Harness
the power of a healthy way to eat
PANKO PARMESAN TOFU WITH ZUCCHINI NOODLES
A plant-based version of the much-loved schnitty.
PREP TIME: 15 MINS
(+ 2 HOURS MARINATING) COOK TIME: 15 MINS
SERVES 4 (AS A LIGHT MEAL)
400g firm tofu, drained
1 Tbsp extra virgin olive oil 3 cloves garlic, crushed
1 tsp dried mixed herbs
Freshly ground black pepper 60g egg
50g (1/3 cup) panko breadcrumbs 40g (1/3 cup) finely shredded
parmesan
1 zucchini
1 small red onion, cut into very
thin slivers
2/3 cup cherry tomatoes, halved
or quartered
1/3 cup small basil leaves
1 Cut the tofu into four equal strips about 3cm thick.
Gently pat strips dry with paper towelling. Combine the oil, garlic and mixed herbs in a bowl. Season with pepper. Add the tofu strips and toss gently to coat. Cover and put in the fridge for at least 2 hours, or overnight, to marinate. 2 Preheat oven to 200°C (fanforced). Line a small baking tray with baking paper. Place the egg in a shallow dish and whisk. Combine the breadcrumbs and parmesan in a separate bowl. Dip the marinated tofu strips, one at a time, in the egg mixture, allowing any excess to drip off into the bowl. Then coat tofu pieces in the breadcrumb mixture. Place strips on the lined tray. Spray tops and sides with cooking spray.
3 Bake tofu strips for 10-12 minutes, or until the edges are golden brown, turning strips once, halfway, during cooking.
4 Meanwhile, trim the ends of the zucchini. Use a spiraliser or julienne peeler to make long, thin strands (noodles) of zucchini.
Snip zucchini noodles into 10cm lengths. Spray a large non-stick frying pan with cooking spray over medium heat. Add the zucchini and onion and season with pepper. Cook, stirring often, for 2-3 minutes, or until the zucchini just softens (do not overcook).
5 Arrange the zucchini noodles
and onion on a serving plate. Top with the tofu, tomato and basil leaves to serve.