|2 servings||calories per servings 480||protein serving 30 g||carbs per serving 57 g||total fat per serving 16 g|
Quite the tailspin away from an ordinary plate of spaghetti and meatballs, this quick-fix weeknight supper calls for farfalle pasta, Italian-seasoned tofu and rich roasted okra. The simple tomato sauce is bolstered by both nutritional yeast and Parmesan cheese, as well as Bragg Liquid Aminos for a savory punch. Ready in just about half an hour, this dish is interesting, tasty and satisfying.
|Nutrition Facts||/ Per Serving|
|Total Fat||16 g|
|Saturated Fat||4 g|
|Trans Fat||0 g|
|Total Carbohydrates||57 g|
|Dietary Fiber||11 g|
Heat oven to 400° F
MISE EN PLACE
• Cut tofu into 1/2-inch dice.
• Peel and mince garlic.
• Pick and chop oregano leaves.
• Pick and chop parsley leaves.
In a bowl, toss tofu with Italian spice blend, nutritional yeast, liquid aminos and 1/2 teaspoon olive oil.
• On a lined baking sheet, toss okra with 1/2 teaspoon olive oil.
• Spread okra in a single layer. Roast in oven 20 minutes, stirring halfway through.
• Remove from oven. Season with 1/4 teaspoon kosher salt.
While okra roasts:
• Fill a saucepan half full with about 6 cups water. Stir in 1 teaspoon kosher salt, and place over high heat. This is your pasta cooking water.
• When water boils, add pasta. Cook, stirring occasionally, until pasta is tender but not mushy, 7-8 minutes.
• Reserve 1/4 cup cooking liquid.
• Drain pasta.
While pasta cooks:
• Place a sauté pan over medium-high heat. Add 1 teaspoon olive oil. When oil is hot, add tofu in a single layer. Cook without disturbing until tofu is browned on bottom, 3-4 minutes.
• Flip tofu. Cook without disturbing until browned on other side, about 2 minutes.
• Add garlic and oregano.
• Stir in tomatoes.
• Fold in pasta. Adjust consistency as desired with reserved pasta cooking liquid.
• Taste and adjust seasoning as desired.
• Divide pasta mixture between 2 plates.
• Top with okra, Parmesan and parsley. Enjoy!
Seth worked with top chefs in New York and in Atlanta, and worked as the Program Director for a farm to school pilot program aimed at developing standards-based, hands-on garden and cooking curriculum for children from kindergarten to fifth grade. Seth also spent several years working as a farmers market chef in Atlanta. During this time, he established and developed connections between the market and local schools, after-school clubs, senior living facilities, and other community organizations. At these community connection posts, he shared his culinary knowledge and expertise, giving hands on cooking instruction as he explained how farmers markets can benefit an individual's health and community. In 2016, Chef Seth was named a Georgia Grown Executive Chef for his commitment to locally grown food.Learn More...