Meatless Meal
Tofu Tikka Masala
Brown Basmati Rice
Ingredients
- 2 (14-oz) pkg organic extra-firm tofu, drained
- ¼ cup olive oil, divided
- 3 Tbsp garam masala, divided (or use curry powder)
- 1 tsp ground turmeric
- 1 yellow onion, chopped
- 2 cloves garlic, minced
- 1 Tbsp minced ginger
- 1 (28-oz) can BPA-free organic fire-roasted diced tomatoes, undrained
- ½ tsp salt
- ½ tsp pepper
- 1 Tbsp whole wheat flour
- ½ cup half-and-half
- 2 large zucchini, chopped
Instructions
- Place tofu between paper towels; top with a heavy skillet and let stand 10 minutes to remove liquid. Cut tofu into ½-inch cubes.
- Heat 2 Tbsp oil in a Dutch oven over medium-high heat; add tofu and 1 Tbsp garam masala. Cook 8 minutes or until browned, stirring occasionally. Remove tofu from pot.
- Add 2 Tbsp oil, 2 Tbsp garam masala, turmeric, onion, garlic, and ginger to pot; sauté 5 minutes or until tender. Add tomatoes, salt, and pepper. Stir together flour and half-and-half. Bring mixture to a boil; reduce heat, and simmer 10 minutes or until thickened.
- Add zucchini and tofu. Cook 5 minutes or until zucchini is done. Serve over rice.
Side Dish Ingredients
- 2 (8.5-oz) pouches microwavable brown basmati rice
Side Dish Instructions
- Cook rice according to package directions.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
280
|
116
|
396
|
| Fat (g) | 17 | 2 | 19 |
| Sat. Fat (g) | 3 | 0 | 3 |
| Protein (g) | 16 | 2 | 18 |
| Carb (g) | 14 | 23 | 37 |
| Fiber (g) | 4 | 1 | 5 |
| Sodium (mg) | 273 | 103 | 376 |
Clean Eating Meal Plan
This recipe selected from the eMeals Clean Eating Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
