D4 — Zucchini & Tofu Skillet — Greek Island Style
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Ingredients
- Firm tofu, pressed and sliced into 1cm planks450 g
- Zucchini, sliced into rounds ~5mm4 medium
- Cherry tomatoes, halved1½ cups
- Garlic, minced4 cloves
- Lemon juice + zest1½ lemons + 1 zested
- Olive oil4 tbsp
- Dried oregano1½ tsp
- Dried thyme1 tsp
- Smoked paprika½ tsp
- Kalamata olives, pitted and halved80 g
- Fresh parsley and/or mint, choppedlarge handful
- Toasted pine nuts or pumpkin seedsoptional, 2 tbsp/serving
Nutrition / serving
Calories
280 kcal
Protein
16 g
Carbs
14 g
Fat
20 g
Fiber
4 g
Cost Estimate
Total Ingredients
~$11.00
CAD
Per Serving
~$2.75 / serving
Instructions
Press & season tofu
Wrap tofu in paper towels, place a heavy pan on top for 10 min. Pat dry. Season both sides with salt, pepper, and smoked paprika.
Sear tofu
Heat 2 tbsp olive oil in a large non-stick skillet over medium-high. Add tofu planks. Cook 4–5 min without moving until deeply golden. Flip carefully, cook 3–4 min more. Remove and set aside.
Cook zucchini
In the same skillet, heat remaining 2 tbsp olive oil over medium. Add garlic, cook 30 sec. Add zucchini rounds. Cook 4–5 min until golden at the edges and just tender.
Add tomatoes & olives
Add cherry tomatoes and olives. Cook 2–3 min until tomatoes blister.
Finish with lemon
Add lemon juice, lemon zest, oregano, and thyme. Toss. Cook 1 min. Return tofu and gently fold through the vegetables. Serve topped with fresh parsley/mint and optional toasted seeds.
Chef's Cool Facts
Ikaria Blue Zone
The Greek islands, particularly Ikaria, are one of the world's 'Blue Zones' where people regularly live past 100. Their diet is olive oil, vegetables, and moderate protein — essentially this dish.
Maillard on Tofu
Searing tofu at high heat without moving it allows a Maillard crust to form — generating the same flavour compounds as browned meat. Patience is the only technique required.
Kalamata Olives
Kalamata olives are cured in red wine vinegar and brine. They are named after the city of Kalamata in the southern Peloponnese, Greece.