What's for dinner? How about...
Vegan Tofu Parmesan!
We have someone on our sales team, who shall not be named, who will ONLY order "Chicken Parm" if he eats out at a restaurant. We are challenging him to change it up and give this Vegan Tofu Parmesan Recovery Meal recipe a try for his next make-at-home meal! Best enjoyed with an ice-cold FITAID. Let us know on social @FITAID how it turned out! Post a photo and tag us to be shared on our stories! Enjoy!
Ingredients: (serves 2x people)
- 34 ounce extra firm or super-firm tofu cut into 4 thin pieces*
- 4 cups low-sodium vegan chicken broth
- 0.5 cup all-purpose flour
- 2 teaspoon Italian seasoning optional
- 1 teaspoon salt
- Black pepper to taste
- 2 tablespoon cornstarch
- 1.5 cup panko breadcrumbs*
- 0.67-1 cup olive oil
- 2 cup marinara sauce
- 1 cup vegan mozzarella cheese
- 1 cup shredded vegan Parmesan
- 0.5 cup chopped fresh basil and/or parsley for serving
Instructions (short):
- Marinate the tofu “cutlets” for at least 30 minutes, preferably overnight.
- The next day, prep the 3-step breading ingredients.
- Dredge both sides of the tofu in the flour, “egg” wash, and breadcrumbs.
- Pan fry the tofu in a hot skillet on each side for 4 to 5 minutes, or until golden brown. Transfer the tofu to a paper towel lined plate to absorb any excess oil.
- Place the tofu in a baking dish and top each “cutlet” with marinara sauce, vegan mozzarella cheese, and vegan parmesan cheese.
- Bake on the middle rack for 15 to 20 minutes, or until melted and bubbly.
- Serve warm with fresh herbs.
Instructions (long):
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Marinate: Slice tofu and soak in liquid covered for at least 30 min, or overnight for stronger flavor. Remove the tofu from the marinade and place on a plate; reserve 1/3 cup of the marinade, and discard the rest.
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Prep: Preheat the oven to 450F and grease or line a baking sheet. Then, prepare the three-step breading process:
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Flour: Place the flour, Italian seasoning (if using), salt, and pepper on a shallow plate. Mix well.
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“Egg” Wash: Whisk the reserved 1/3 cup (80 ml) of the tofu marinade with the cornstarch in a shallow bowl or plate with a lip.
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Breading: Place the breadcrumbs on a shallow plate.
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Prepare the Tofu: dredge both sides of the tofu in the flour mixture first, then briefly in the “egg” mixture, then into the breadcrumbs until evenly coated. Set aside and repeat with the remaining pieces of tofu
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Pan-Fry: Warm the oil in a large skillet or sauté pan over medium heat. Add the breaded tofu to the oil and fry for 4 to 5 minutes on each side, or until golden brown. Transfer the tofu to a plate lined with a paper towel briefly, to absorb the excess oil.
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Bake: Transfer the tofu cutlets to the prepared baking tray and top each cutlet with 1/4 cup (60 ml) of sauce, 2 tablespoons of mozzarella cheese, and 1 tablespoon of vegan Parmesan. Bake in the middle rack of the oven for 15 to 20 minutes, or until the cheese is melted and bubbly.
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Serve: Transfer to serving plates and top with fresh herbs. Serve warm; leftovers will keep in the fridge for up to 3 days and are best reheated in the oven, toaster oven, or air fryer.
Substitutions and Variations for this Vegan Tofu Parmesan Recovery Recipe
- Gluten-Free option: Use a gluten-free 1:1 flour blend and gluten-free panko breadcrumbs.
- Low oil option: In order to get a nice golden crust on the tofu breading, you do need to use at least a small amount of oil. If you’d like to lower the amount of oil you need, use a nonstick ceramic pan and lightly spray the tofu cutlets with cooking spray to give them color.
- Baked variation: Prepare the tofu cutlets as written, then spray both sides generously with spray oil. Place the cutlets on a prepared baking sheet and bake plain for 15-17 minutes before removing from the oven, flipping, topping with sauce, and returning to the oven to bake for an additional 15-20 minutes, or until the cheese is melted. You can also make this recipe in the air-fryer with similar “bake” times, but may need to reduce the cook time by 3-5 minutes per side.
- Tofu alternative: If desired, make this tofu parmesan using a vegan chicken cutlet like Gardein’s Chik’n Scallopini. If you go this route, you do not need to marinate the faux meat.
Additional things to note:
How to reheat Vegan Tofu Parmesan:
To reheat in the oven, bake for 10 minutes at 350F or until warmed through and slightly crispy again. Reheating in the toaster oven or air fryer should be similar in timing.
Can I freeze Tofu?
NO. Freezing this tofu parmesan is not recommended. Not only would this make the breaded tofu soggy, but would also change the texture of the tofu.
Originally posted on https://frommybowl.com/vegan-tofu-parmesan/
Originally posted at https://insanelygoodrecipes.com/air-fryer-salmon-patties/
What's for dinner? How about...
Salmon Patties!
These air fryer salmon patties are a healthy alternative to regular beef burgers!
Some call them salmon patties, to others, they’re croquettes. No matter what you call them, give this recipe a shot and let us know how it goes.
Air Fryer Salmon Patties
Salmon patties are golden and crispy on the outside, soft and flaky on the inside, and delicious in every bite.
They’re nutritious, to boot! Salmon is rich in Omega-3 fatty acids and antioxidants. Read more about why FITAID has Omega-3s HERE Frying it in oil adds so many calories, though. The solution? Use the air fryer. You’ll still get that crunchy outer crust, but without all that oil. It’s a win-win!
INGREDIENTS
- Aioli Dipping Sauce
- 1/2 cup mayonnaise
- 1 teaspoon garlic, finely minced
- 1/2 teaspoon fresh lemon juice
- 2 pinches of Cajun seasoning
- Salmon Patties
- 12 ounces salmon, minced
- 1 tablespoon fresh chives, chopped
- 1 teaspoon dried parsley
- 1 teaspoon garlic, finely minced
- 1/2 teaspoon salt
- 1 tablespoon all-purpose flour, more if needed
- 1 lemon
- Cooking spray
![](https://blog.lifeaidbevco.com/wp-content/uploads/2023/02/2301-SRS-Email-Images-sALMON-PATTIES-720x202.jpg)
Right to the recipe:
- This recipe calls for fresh minced salmon, but you can also use canned or previously cooked salmon instead.
- Use two forks to break the salmon into flakes.
- Mix in a tablespoon of flour to bind the ingredients. Add more if needed.
- Divide the mixture into four and shape them into patties.
- Preheat your air fryer to 350 degrees Fahrenheit. Slice the lemon into four wedges, and place them at the bottom of the air fryer basket.
- Place the patties on top of the lemon wedges. Aside from the flavor, this will prevent them from sticking to the bottom of the basket.
- Spray the tops with oil – this gives the patties extra crunch. Stick to olive, avocado, or canola oil spray because they have a high smoke point.
- Pro-tip: do not use an aerosol oil spray, as it contains harmful chemicals that will damage your air fryer over time.
- Attach the basket into the air fryer and reduce the heat to 275 degrees Fahrenheit.
- Cook the patties for 10 to 15 minutes. Flip them over halfway through to ensure even cooking.
- Spray the tops with oil. This will ensure that both sides are nice and crispy.
- To test for doneness, insert a meat thermometer into the center of a patty.
- It should read at least 145 degrees Fahrenheit. They should be golden brown and crisp at this point.
Originally posted on Cafe Delites https://cafedelites.com/chicken-burrito-bowl/
What's for dinner tonight? How about a...
Chicken Fajita Burrito Bowl
This fajita chicken burrito bowl is packed with juicy golden chicken, cilantro lime rice, avocado and a delicious dressing! perfect for meal prep!
Healthy, filling and a good-for-you Burrito Bowl comes together in minutes! Full of fresh ingredients and incredible flavor thanks to your favorite dressing, these burrito bowls are the perfect example of a healthy, hearty meal without sacrificing your taste buds.
INGREDIENTS
The Chicken And Peppers:
2 tablespoons fresh squeezed lime juice
1 tablespoon oil
1 large clove garlic, minced
1/2-1 teaspoon ground chili, (adjust to your desired spice preference)
1 teaspoon each ground cumin and salt
1 tablespoon fresh chopped cilantro, (optional)
4 large chicken thighs, skinless and boneless (1 pound or 500 grams)
2 large bell peppers (or capsicums), cut into strips (I use green, red and yellow)
For The Rice:
1/2 cup long grain white rice, (or Jasmine)
1 cup chicken stock (or broth)
1 clove garlic, minced
1-2 tablespoons lime juice, (juice of 1 lime)
2-3 tablespoons finely chopped cilantro, (or parsley) -- adjust to your taste
Burrito Bowl:
5 cups Romaine lettuce leaves (or Cos) washed and strained dry
7 ounces (200 g) can black beans, washed and drained
7 ounces (200 g) corn
1/2 a red onion, chopped
1 avocado peeled, seeded and sliced
Dressing:
2 tablespoons olive oil
3 tablespoons freshly squeezed lime juice
1 tablespoon finely chopped cilantro, (or parsley) -- adjust to your taste
1 cloves garlic, crushed
1/2 teaspoon brown sugar
1/4 teaspoon ground Cumin
1/2 teaspoon salt
1/2-1 teaspoon red chili flakes (optional)
INSTRUCTIONS
For Chicken:
In a large shallow bowl, combine lime juice, oil, garlic, cumin, salt, chili and cilantro; mix together. Add the chicken thighs and If time allows, let marinate for 30 minutes.
Heat a large skillet or pan (12-inch | 30cm) on medium-high heat until smoking. Add a drizzle of olive oil to lightly coat the bottom of the pan. Sear the chicken on both sides until golden, charred and cooked right through (about 8 minutes per side, depending on the thickness of your fillets). Flip them a couple of times while cooking so they get a nice even char.
Transfer chicken to a warm plate, loosely tent with foil and let rest.
Add the peppers to the skillet (drizzle with a little extra oil only if needed), and cook until soft and slightly charred. Season with salt and pepper.
For Rice:
While the chicken is marinading or cooking, cook rice: Combine together the rice, chicken stock (or broth), and garlic in a pot over high heat. Mix well and bring to a boil. Reduce heat and cover with a lid until the rice is cooked through.
Fluff up rice with a fork and mix through lime juice and cilantro. Season to taste with salt and pepper, if needed.
Dressing:
Whisk dressing ingredients together to combine.
Assembly:
Combine lettuce, beans, corn, onion and peppers into 4 bowls. Slice chicken into strips and arrange into bowls. Top each with avocado slices and drizzle with dressing.
NUTRITION
Calories: 441kcal | Carbohydrates: 47g | Protein: 12g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 2mg | Sodium: 468mg | Potassium: 248mg | Fiber: 12g | Sugar: 8g | Vitamin A: 7975IU | Vitamin C: 122mg | Calcium: 51mg | Iron: 2.9mg
what goes in a burrito bowl?
A good burrito bowl can really contain anything you like. Don’t let the long ingredients list daunt you! Just imagine all of the flavour in one bowl.
For this recipe, we used
- Cilantro lime rice — or cauliflower rice. You could also use quinoa, brown rice or minute rice.
- Black beans — substitute with red beans, chick peas, or refried beans
- Corn — fresh, canned or frozen
- Red onion — or green onion slices
- Red and yellow pepper (capsicum) strips
- Avocado slices
- Chicken
chicken fajita flavour
Taking a note from the Best Chicken Fajitas, we used that recipe as a base to make these burrito bowls! The marinade is so incredible, you don’t need to marinate the chicken for long at all! 5 minutes or overnight, customise it to your specific needs, then sear or grill chicken until beautifully charred on the outer edges, while juicy and tender on the inside.
burrito bowl meal prep
Prefer to meal prep instead of serving your burrito bowl as a main meal? No problem!
- Have all of your fresh ingredients divided into 4-6 containers.
- Cook your chicken, peppers and rice — allow to cool and divide into containers.
- Prepare your dressing and pour into smaller salad dressing containers to avoid your burrito bowl going soggy.
- Save your avocado until ready to serve.