Salads
March 31, 2014
Calories
486
Sodium
790mg
32% DV
Fat
22g
34% DV
Protein
20g
41% DV
Carbs
50g
17% DV
Fiber
10g
42% DV
Kale Caesar Salad with Tofu Croutons
45
A creamy Caesar is heavy on calories and low on nutrition. Our version dresses superfoods kale and cherries in a tangy, creamy vinaigrette (shhh, it’s tofu!) that’s outrageously good. Baked tofu croutons add a fabulous 27 g of protein to each plate.
4
350-g pkg extra-firm tofu, cut into 1/2-in. cubes
1 tbsp olive oil
1/8 tsp salt
1/2 cup panko bread crumbs
1 large bunch kale, stems removed
Dressing
1/2 350-g pkg silken tofu, drained
1/3 cup grated parmesan
2 garlic cloves, sliced
4 anchovy fillets, sliced
2 tbsp lemon juice
2 tbsp olive oil
1 tsp Dijon mustard
1/2 tsp Worcestershire sauce
1/8 tsp salt
1/2 cup dried cherries
2 tbsp grated parmesan
1 tbsp olive oil
1/8 tsp salt
1/2 cup panko bread crumbs
1 large bunch kale, stems removed
Dressing
1/2 350-g pkg silken tofu, drained
1/3 cup grated parmesan
2 garlic cloves, sliced
4 anchovy fillets, sliced
2 tbsp lemon juice
2 tbsp olive oil
1 tsp Dijon mustard
1/2 tsp Worcestershire sauce
1/8 tsp salt
1/2 cup dried cherries
2 tbsp grated parmesan
PREHEAT oven to 400F. Line a large baking sheet with foil.
TOSS cubes of extra-firm tofu with 1 tbsp oil and 1/8 tsp salt in a medium bowl. Season with fresh pepper. Pour panko into a medium bowl. Toss tofu, in batches, in panko until completely coated, then arrange in a single layer on prepared sheet. Bake in centre of oven until golden brown, 15 to 20 min.
WASH kale and pat dry. Remove and discard ribs. Thinly slice leaves, then transfer to a large bowl. Using your hands, firmly massage and scrunch leaves to tenderize. Drain any excess water.
COMBINE silken tofu with 1/3 cup parmesan, garlic, anchovies, lemon juice, 2 tbsp oil, Dijon, Worcestershire and 1/8 tsp salt in a food processor. Whirl until very smooth. Season with fresh pepper. Drizzle dressing over kale and toss to coat. Sprinkle with dried cherries, 2 tbsp parmesan and tofu croutons.
Nutritions
Calories
486
Sodium
790mg
32% DV
Fat
22g
34% DV
Protein
20g
41% DV
Carbs
50g
17% DV
Fiber
10g
42% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
7g
35%
Polysaturated Fat
4g
28%
Monosaturated Fat
10g
68%
Cholesterol
18mg
6%
Sodium
790mg
32%
Potassium
250mg
7%
Protein
20g
41%
% DAILY VALUE*
Total Carbohydrate
Fiber
10g
42%
Sugar
13g
27%
Vitamin A
643IU
12%
Vitamin B6
1mg
58%
Vitamin C
7mg
13%
Calcium
361mg
36%
Iron
1mg
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.