This dinner is about as easy as it gets—all it takes is some chopping and roasting in the oven, and you're ready to eat in a half hour. Packed with protein, immune-boosting antioxidants and detoxification agents, this Indian-spiced dish elevates bland tofu to an enjoyable level. Surprisingly rich in calcium from the tofu and broccoli, this dish is also rich in iron, omega-3 fats and vitamins A, K, D and C.
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While olive oil tends to steal the spotlight as the most widely used heart-healthy fat, canola and grapseed oils also contain high concentrations of unsaturated fats that promote healthy cholesterol levels, as well as omega-3s. Note that both canola and grapseed oils have medium-high smoke points, which means they shouldn't be used in applications that require heat of 400 to 420 degrees F because the flavors change, fats break down and cancer-promoting radicals can form. This recipe keeps the oven at 350 degrees, a safe temperature for these oils.
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Ingredients
1 tablespoon freshly grated ginger root
1 tablespoon curry powder
1 tablespoon grapeseed or canola oil
1 package extra-firm tofu, drained and cut into cubes
1 large head broccoli, cut into florets
1 large sweet potato, cut into cubes
1 tsp salt
1/2 tsp black pepper
Heat oven to 350 degrees F.
Spread cut tofu, broccoli and sweet potatoes on a large baking sheet or in a large roasting tin.
In a small bowl, mix grated ginger, curry powder, oil, salt and pepper. Pour spice mixture over tofu and veggies, tossing with your hands to coat evenly.
Roast in oven for 25 to 30 minutes, or until sweet potatoes are tender.
Serve with or without brown rice or quinoa.
Serves 4
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