Ready for take two? In case you missed it last week, this is the second installation of flavorRD’s special feature for National Nutrition Month. Every week in March, we’re biting into a healthy lifestyle with a new balanced recipe inspired by USDA’s MyPlate: the idea is that 1/4 protein + 1/4 carbs + 1/2 veggies = healthy dinnertime success made easy, all on a single sheet pan. This time around, we’re catering to the plant-powered people out there! Whether you’re vegetarian, vegan, or just trying to work in some Meatless Mondays, this spicy sweet garlicky goodness is a full-flavored way to power up your weeknight dinner table.
Here’s how this one goes:
1. Just like last time, preheat your oven to 400 F and collect your ingredients. Line a sheet pan with aluminum foil for easy cleanup, and take out your favorite medium-sized bowl that you’ll use to toss together the ingredients.
2. It’s best to use pressed tofu for this recipe, to create a chewy texture without too mush moisture. You can buy it pre-pressed, or if you have time before cooking you can press extra-firm tofu between two plates while you get the other ingredients prepared. Either way, cut a block’s worth into 6 slices and coat them generously with your favorite BBQ sauce spiked with a spoonful of Sriracha. Transfer 4 slices onto a quarter of your sheet pan, and store the other two for later (they are pretty handy for fitting somewhere else into your week’s meal plan).
3. Chop a small sweet potato into roughly 1-inch chunks – no need to bother peeling it! – and toss it in the remaining sauce in your bowl. Add a little olive oil, and some extra salt and pepper to cut the sweetness and make it more savory. Then arrange the potatoes into a single layer over 1/4 of the sheet pan next to the tofu, and put it in the oven. Set a timer for 30 minutes.
4. While the tofu and sweet potatoes start to cook, it’s time to prep the veggies. This time, we’re going with a mix of zucchini and red bell peppers. I busted out my spiralizer on the zucchini to make things extra fancy, but you can also just slice the thing! For the peppers, I just sliced them thinly and tossed them together with the ‘zoodles,’ a drizzle of olive oil, and a little more salt/pepper.
5. After your timer goes off, take out the sheet pan and spread your veggies over the remaining empty half of the pan. Now, move your oven rack to about 6 inches below the oven’s top, and turn on the broiler. Place the pan back into the oven and allow to broil until the zucchini is crisp/tender, and the tofu is lightly caramelized. Watch the sweet potatoes very carefully to be sure that they don’t burn! Every oven is different, but this step will normally take about 5 minutes.
And voila! Now you get to plate up this sweet and spicy picture of health:
Plenty of fresh crunchy veggies, crisp roasted sweet potatoes, and chewy tofu glazed with sweet and tangy BBQ and irresistible spicy Sriracha. So satisfying, and so healthy!
Don’t forget that there are still more MyPlate Bake recipes to come, so check back next week for another fresh take! And in the meantime, don’t miss last week’s Maple Dijon Chicken – it’s delicious.
1 small zucchini, chopped into 1/4-inch slices or spiralized
1/2 red bell pepper, thinly sliced
2 tsp. olive oil
salt and pepper to taste
Preheat your oven to 400 F and collect your ingredients. Line a sheet pan with aluminum foil for easy cleanup.
If the tofu is not already pressed, place it between two plates with a heavy object on top to drain excess liquid. Combine the BBQ sauce and Sriracha in a medium bowl. Slice the tofu into 6 equal pieces; set two aside for another use, and coat the rest evenly in the sauce before placing on one quarter of the lined sheet pan.
Wash the sweet potato and chop it into roughly 1-inch chunks. Toss it in the same bowl used for the tofu, along with the olive oil, salt and pepper. Arrange the potatoes in a single layer covering another quarter of the sheet pan, and put it into the oven to begin roasting.
Meanwhile, chop or spiralize the zucchini and thinly slice the bell pepper. Toss them together in the same bowl, along with the additional olive oil, salt and pepper.
After the tofu and sweet potatoes have cooked for 30 minutes, remove them from the oven and distribute the zucchini mixture over the remaining half of the pan. Move your oven rack to about 6 inches below the oven's top. Turn on the broiler and place the pan back into the oven. Watch the sweet potatoes very carefully to be sure that they don't burn, and allow to broil until the zucchini is crisp/tender, and the tofu is lightly caramelized, about 5 minutes.