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Mediterranean-Style Protein Bowl
Recipes
Mediterranean-Style Protein Bowl
4 servings
30 minutes total

Ingredients

  • 1 hothouse cucumber
  • 8 oz carrot sticks
  • 1 (14 oz) package firm tofu
  • 2 oranges, for juice
  • 3 tablespoons olive oil
  • 1 tablespoon ground coriander
  • 1 teaspoon kosher salt
  • 2 teaspoons smoked paprika, divided
  • 2 tablespoons sherry vinegar
  • ½ cup raisins
  • 1 (10 oz) package frozen riced cauliflower blend
  • 1 ripe Hass avocado
  • ½ cup tzatziki sauce
  • 1 cup crunchy chickpeas (optional)

Prep

    • Chop cucumber (1 cup) and carrot sticks into ½-inch cubes.
    • Squeeze oranges for juice (1 cup).

Steps

    1. Chop cucumber (1 cup), carrot sticks, and tofu into ½-inch cubes. Juice oranges (1 cup). Combine oil, coriander, salt, and 1 teaspoon paprika in medium bowl; add tofu and toss to coat.
    2. Preheat large, nonstick sauté pan on medium-high 2–3 minutes. Place tofu in pan and cook 2–3 minutes, stirring occasionally, until lightly browned and hot. Remove tofu from pan and cover to keep warm.
    3. Reduce heat to medium-low. Add carrots, orange juice, vinegar, raisins, and remaining 1 teaspoon paprika to pan; simmer 3–4 minutes, stirring occasionally, until carrots are tender and liquid has thickened. Remove pan from heat.
    4. Meanwhile, microwave cauliflower blend following package instructions.
    5. Cut avocado in half and remove pit, then cut flesh into small chunks. Divide cauliflower blend among centers of serving bowls, then arrange even amounts carrot mixture, avocados, cucumbers, and tofu in individual piles over cauliflower. Top center of each bowl with 2 tablespoons tzatziki sauce. Sprinkle with crunchy chickpeas, if using; serve.

Microwaves vary; adjust time as needed.

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Amount per ¼ recipe serving: Calories 430, Total Fat 24g, Sat Fat 3.5g, Trans Fat 0g, Chol 5mg, Sodium 660mg, Total Carb 44g, Fiber 9g, Total Sugar 25g, (Incl. 0g Added Sugars), Protein 16g, Vitamin D 0%, Calc 20%, Iron 15%, Potassium 20%