Meal prep 3

Name: Meal prep 3
Cuisine: Asian, Chinese
Ingredients: 30 oz extra firm tofu; 2 ½ teaspoon garlic powder; 1 ¼ teaspoon onion powder; 2 ½ teaspoon paprika; 1 ¼ teaspoon sea salt; 1 ¼ tablespoon light soy sauce; 1 ¼ teaspoon vegetable oil; ⅝ teaspoon ground black pepper; 16 oz baby carrots; 1.15 lb brussel sprouts; 2 cup quinoa; 1 fresh lemon; 1/3 cup olive oil; 2 cloves garlic; 0.75 lb red bell peppers; 10 oz spinach; 8 oz mushroom

3 steps

Air friend tofu + quinoa + vegetables

Updated at: Thu, 17 Aug 2023 11:31:01 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories345.3 kcal (17%)

Total Fat15.2 g (22%)

Carbs37.4 g (14%)

Sugars5.5 g (6%)

Protein17.6 g (35%)

Sodium333.7 mg (17%)

Fiber8.6 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

10 servings

30 ozextra firm tofu

2 ½ teaspoongarlic powder

1 ¼ teaspoononion powder

2 ½ teaspoonpaprika

1 ¼ teaspoonsea salt

1 ¼ tablespoonlight soy sauce

1 ¼ teaspoonvegetable oil

⅝ teaspoonground black pepper

16 ozbaby carrots

1.15 lbbrussel sprouts

2 cupquinoa

0.75 lbred bell peppers

10 ozspinach

8 ozmushroom

Instructions

Step 1

Tofu -- drain water and cut into cubes. Cover in spice mix and rest. Air fry at 400 F (5 mins + shake + 5 mins)

Step 2

Lemon quinoa -- Cook quinoa as per instructions. Make the dressing (juice of lemon + 1 tsp of zest + olive oil + garlic + salt + pepper). Chop artichoke hearts & bell peppers & spinach. Mix everything together.

Step 3

Roast veggies -- Brussel sprouts 375 for 8 mins. Baby carrots 375 for 10 mins.