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Sheet Pan Tofu and Vegetable Dinner

July 21, 2020 by Katy Maher Leave a Comment

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Sheet pan dinners have saved the day many a times in my household! I love how versatile they are and how easy they make balanced eating for my family. This sheet pan tofu and vegetable dinner is no exception. Easy, balanced, and delicious. I know not everyone is a tofu fan, but if you’re ever feeling adventurous give this recipe a go and leave a comment! #findyourbalance

Sheet Pan Tofu and Vegetable Dinner

Sheet Pan Tofu and Vegetable Dinner

Shelby Anderson
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Servings 2

Equipment

  • sheet pan

Ingredients
  

  • 1/4 head purple cabbage chopped
  • 1 cup green beans fresh or frozen
  • 8 oz tofu firm, approx. 1/2 container
  • 2 tbsp olive oil
  • 1 tsp onion salt
  • 1 tsp garlic powder
  • salt and pepper to taste

Instructions
 

  • Chop purple cabbage into 1/2 inch strips.
  • Spread cabbage and green beans evenly on one half of a baking sheet lined with aluminum foil.
  • Cube tofu and place on the other half of the baking sheet.
  • Drizzle tofu and veggies with olive oil. Add onion salt, garlic powder, and salt and pepper evenly.
  • Broil in the oven for 20 minutes. For crispy tofu, remove vegetables and broil for an additional 10-15 minutes.

Notes

I added a side of leftover homemade macaroni and cheese to make this a super filling and balanced dinner. Enjoy! 
Keyword balance, tofu, vegan, vegetables

Did you make this sheet pan tofu and vegetable dinner? Let us know in the comments below!

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🍪🍎How are you staying balanced this week?!⁠
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I never necessarily plan for the sweets or snacks, but when I want them I eat them and that's what keeps me balanced! ⁠The best way to curb those cravings is to eat the thing you crave! Then go back to your regularly scheduled meals 🙂 ⁠
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Stay balanced and stay healthy my friends!⁠
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Are you heading to the grocery this week - or ordering Instacart? Add these items to your real or virtual cart 😀⁠
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Ground turkey - 2 pounds⁠
Onion - 1 white⁠
Mushrooms - 1 pint⁠
Garlic - a couple cloves⁠
Worcestershire sauce - 1 T⁠
Ketchup - 1/2 cup - ish (save a bit to drizzle on top)⁠
Panko crumbs - 1 cup⁠
Eggs - 2⁠
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Dice up those veggies, mix everything together, drizzle some ketchup, and bake at 400 F for 50 minutes or until cooked through. Use a 9x13 baking dish and shape meat into a loaf to bake! Add a starch and a veg and you've got yourself a balanced meal 🍽️⁠
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Meatless Monday - on a TUESDAY 🤯⁠ .⁠ .⁠ I Meatless Monday - on a TUESDAY 🤯⁠
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I know - crazy. But plant based proteins are for any day of the week! If you've been thinking about incorporating more plant based proteins into your diet - don't wait any longer!⁠
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⭐ Did you know that moving toward a more plant forward diet can help increase fiber intake, and reduce saturated fat intake? Both can help reduce risk of developing conditions such as heart disease or certain cancers. ⁠
⭐ 1/2 cup of beans contains about 7 g of protein (same as 1 oz of beef or chicken) PLUS provides fiber? ⁠
⭐ Nuts, while high in calories, are a good source of protein AND healthy fats. Consume in small amounts (a great snack!) because a little bit goes a long way. ⁠
⭐ Some plant based foods are COMPLETE PROTEINS. That's right, they contain all the essential amino acids. Soy and quinoa are just 2 examples. ⁠
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Our taco craving fell on a Tuesday this week - so a true taco Tuesday in this household today! Tacos are one of our favorite go to meals because they are quick and essentially a balanced meal all wrapped up 🙂
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Let’s break it down:

➡️tortilla = carbs - that life giving energy 
➡️meat = protein - working non stop to regulate countless metabolic processes 
➡️veggies = fiber and vitamins - support good digestion and a strong immune system 
➡️olive oil (veggies sautéed in) = healthy fats - protect our cell membranes and transport fat soluble vitamins 
➡️cheese and salsa because why not!
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Do you have any family meal traditions? Pizza Friday?! New recipe Wednesday? Let me know below!
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For those that don't know, I work on a college campus and classes technically started on the 24th (but now 2 weeks virtual) and the 24th seems like over a month ago. ⁠
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For those that work in food service, you know what I'm talking about!⁠
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Despite the long hours and craziness, I do like my job. And much of what I post on here is an extension of what I get to do everyday at my job.⁠
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