Chia-Crusted Tofu with Cauliflower Mash
  • 1(12-ounce) package extra-firm (not silken) tofu, drained
  • 2(10-ounce) bags frozen cauliflower florets
  • 1/3cup low-fat (1 percent) milk
  • 1teaspoon chopped garlicbottled is fine
  • 2tablespoons unsalted butter
  • 1teaspoon fresh thyme leavesor 1/2 teaspoon dried
  • 1teaspoon salt, divided
  • 1/2teaspoon black pepper, divided
  • 3tablespoons chia seeds
  • 1/8teaspoon cayenne pepper
  • Zest of 1 lime
  • 1-2tablespoons toasted sesame oil
  • 2teaspoons olive or vegetable oil
  1. Rinse tofu under cold water and slice in half lengthwise. Wrap in a double layer of paper towels and place on a plate. Place a second plate on top and let sit at least 15 minutes to press out excess water.
  2. Meanwhile, steam or microwave cauliflower according to package directions until very tender. Using a food processor or potato masher, mash cauliflower with milk, garlic, butter, thyme, ½ teaspoon salt, and ¼ teaspoon pepper until smooth. Cover to keep warm.
  3. On a plate, mix chia seeds, cayenne, lime zest, and remaining salt and pepper. Slice tofu pieces crosswise to yield four blocks. Brush each side with sesame oil. Press each side of tofu into chia mixture to coat thoroughly.
  4. Heat vegetable oil in a skillet over medium heat. Sear tofu blocks until crisp and golden brown, about 5 minutes on each side. Serve at once with cauliflower mash.
Recipe Notes
Nutrition Facts
Chia-Crusted Tofu with Cauliflower Mash
Amount Per Serving
Calories 316
% Daily Value*
Cholesterol 16mg 5%
Sodium 645mg 27%
Total Carbohydrates 19g 6%
Dietary Fiber 10g 40%
Protein 17g 34%
* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING: 316 cal, 57% fat cal, 21g fat, 6g sat fat, 16mg chol, 17g protein, 19g carb, 10g fiber, 645mg sodium