Mustard and Panko-Crusted Tofu with Kale and Yams Recipe

Looking for an easy Mustard and Panko-Crusted Tofu with Kale and Yams recipe? Learn how to make Mustard and Panko-Crusted Tofu with Kale and Yams using healthy ingredients.


Submitted by hopperlady27

Makes 4 servings



Original recipe here: http://www.bonappetit.com/recipes/2007/09/mustard_crusted_tofu_with_kale_and_sweet_potato

Recipe Ingredients for Mustard and Panko-Crusted Tofu with Kale and Yams

14 ounce firm tofu
1/4 cup French Dijon Mustard
2 3/10 cup panko
4 tbsp canola oil, divide
1/2 medium onion, chopped
2 oz Ginger
1 about 8 cups cup,+chopped kale
1 medium red-skinned sweet potato (about 12 ounces), peeled, halved lengthwise, thinly sliced crosswise
2 tablespoons fresh lime juice

Recipe Directions for Mustard and Panko-Crusted Tofu with Kale and Yams

  1. Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.

  2. Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add onion and ginger; sauté 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.

  3. Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side (some mustard seeds may fall off tofu).

  4. Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 275.0g
Amount Per Serving
Calories
524
Calories from Fat
194
% Daily Value*
Total Fat
21.6g
33%
Saturated Fat
2.7g
14%
Trans Fat
0.1g
Cholesterol
0mg
0%
Sodium
876mg
36%
Potassium
460mg
13%
Total Carbohydrates
59.5g
20%
Dietary Fiber
5.3g
21%
Sugars
6.9g
Protein
17.8g
Vitamin A 162% Vitamin C 47%
Calcium 34% Iron 28%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • No cholesterol
  • Very high in vitamin A
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