Over 50% off: it’s time to stock up on tofu

To help our readers deal with the effects of rising food prices, site creator Myriam Gendron is our new contributor. Just eatingoffers a cheap menu every week from the best food deals of the week.

Food discounts starting at 12 By January 18, 2023

Today I want to talk to you about…tofu! It is not only a versatile protein that can replace meat in terms of nutrition, but above all, it is economical. This week, a 454g block of tofu is $1.94, more than 50% off at Subway. That’s about $0.43/100g, compared to 0.60/100g for a full-size tofu block of the same brand at a regular price (usually cheaper). Given that a 454g block usually makes four servings, this is a great time to stock up on the freezer and enjoy the price for longer! Be careful to choose firm or extra-firm tofu.

Tofu is one of the few proteins that “gets better” after being frozen. Why? Because thawed (and well pressed) tofu is like a sponge: it absorbs the flavors of sauces and marinades better and faster! (And a little trick: if you’re not a fan of the look of small cubes of tofu in a recipe, you can always “tear” it into bite-sized pieces.)

Otherwise, on the meat side, Super C’s $0.99/lb chicken thighs are worth the detour. Don’t forget to save the bones to flavor the comforting homemade broth! And a special mention to the bag of three romaine hearts for $2.77 at IGA!

Good poo!

THIS WEEK’S PICK


Monday

FARSE CHICKEN
Recipe taken from Boost


  • Servings: 6
  • Preparation: 25 min
  • Cooking: 6 hours 10 minutes

INGREDIENTS

2 cups desalted chicken broth

1⁄4 cup creamy peanut butter

1⁄4 cup tomato paste

grated zest and juice of 1 lime

3 tbsp. tablespoon of fresh ginger, grated

2 tbsp. tablespoon Worcestershire sauce

1 C. ground fenugreek or coriander seeds

1 C. ground cumin

1 large sweet potato, cut into 2.5 cm cubes

1 Spanish onion, chopped

2 cloves of garlic, finely chopped

4-6 chicken thighs, skinless

2 tbsp. canola oil

1 bell pepper, cut into 2.5 cm cubes

1 package mushrooms (227 g), quartered

1/2 cup roasted peanuts, coarsely chopped

salt and pepper

PREPARATION

  • In a slow cooker, stir in the broth, peanut butter, tomato paste, lime zest and juice, ginger, Worcestershire sauce, and spices. Add the sweet potato, onion and garlic and mix well. To order.
  • Season the chicken with salt and pepper. Heat half of the oil in a large skillet over medium-high heat. Add half the chicken and cook for 2-3 minutes on each side or until browned. Remove from the heat and place the chicken in the slow cooker, on top of the reserved vegetables. Continue in the same way with the remaining butter and chicken. Cover and cook on low for 5 hours and 30 minutes.
  • Add the bell pepper and mushrooms to the slow cooker and continue cooking for 30 minutes.
  • When ready to serve, sprinkle with peanuts.

GOOD TO KNOW!

Since you’ll also need the chicken for the salad recipe later in the week, plan to add about 3-4 extra legs when cooking (this will make a quick meal!).

Tuesday

CHILI WITH BEEF CUBES
Recipe taken from Boost


  • Servings: 4
  • Preparation: 20 min
  • Cooking: 1 hour 15 minutes

INGREDIENTS

2 tbsp. vegetable oil

1 1⁄2 lb. cooked beef cubes

1 large onion, chopped

2 cloves of garlic, finely chopped

2 tbsp. chili powder

1 C. ground cumin

1 C. smoked paprika

1 C. dried oregano

1 can whole tomatoes (796 ml)

1 cup reduced-salt beef broth

2 bell peppers, chopped

1 can beans (540 ml), drained and rinsed

toppings of your choice: jalapeno peppers, grated cheddar, chopped green onions, etc.

salt and pepper

PREPARATION

  • In a large, heavy-bottomed pot, heat 1 Tbsp. tablespoon oil over medium-high heat. Add the beef and cook, stirring, for 5 minutes or until the meat is browned. Keep the meat on a plate.
  • Add the remaining oil and onion to the pan and cook, stirring regularly, for 5 minutes or until the onion softens. Add the garlic and spices and continue to cook, stirring, for 1 minute. Salt and pepper. Return the reserved meat to the pan. Add the tomatoes, smashing with a spoon and scraping the bottom of the pan to loosen the particles. Pour into the broth and bring to a boil. Reduce heat, cover and simmer for 30 minutes.
  • Add the peppers and beans and continue to cook for 30 minutes or until the beef is tender. Serve chili with toppings of choice.

WEDNESDAY

CURRY TROUT FILLET
Recipe from Zeste


  • Servings: 4
  • Preparation: 5 min
  • Cooking: 10 minutes

INGREDIENTS

2 trout fillets, about 1⁄2 lb each

3 tbsp. Honey

3 tbsp. Dijon mustard

1⁄2 tsp. curry powder

salt and pepper to taste

PREPARATION

  • Preheat the oven to 400°F. Place the trout fillet in a shallow baking dish.
  • Combine honey, mustard and curry in a bowl. Salt and pepper. Pour the sauce evenly over the fish fillets.
  • Bake for 12-15 minutes or until fish is cooked through. Serve with rice and green vegetables.

THURSDAY evening

CHICKEN SALAD WITH GRAPES AND CASHEW
Recipe taken from Boost


  • Servings: 4
  • Preparation: 15 min
  • Cooking: 10 minutes

INGREDIENTS

1 C. vegetable oil

1 lb boneless, skinless chicken breasts, cut into strips

2 tbsp. smoked paprika

4 cups leaf lettuce leaves, torn

2 cups red grapes, halved

2 Lebanese cucumbers, thinly sliced

1⁄2 cup unsalted cashews, toasted

curry vinaigrette (see recipe)

salt and pepper

Curry dressing

1⁄3 cup sunflower oil

3 tbsp. vinegar vinegar

2 tbsp. curry powder

1 C. old-fashioned mustard

1 clove of garlic, finely chopped

salt and pepper

PREPARATION

  • Heat the oil in a large skillet over medium heat. Add chicken and paprika. Salt and pepper. Cook, stirring occasionally, for 6 to 8 minutes or until chicken is no longer pink inside. Remove the pan from the heat and let it cool.
  • Meanwhile, in a small bowl, combine the sunflower oil, vinegar, curry powder, mustard, and garlic for the vinaigrette. Salt and pepper.
  • In a large bowl, combine the lettuce, grapes, cucumber, cashews and chicken. Drizzle with the vinaigrette and toss to coat the ingredients.

GOOD TO KNOW!

If you cooked more chicken earlier in the week, use it to top your salad! No Lebanese cucumbers? The quantity corresponds to about a third of an English cucumber.

FRIDAY

EXPRESS MUSHROOM PIZZA
Delicious recipe


  • Servings: 4
  • Preparation: 23 min
  • Cooking: 7 minutes

INGREDIENTS

Marinade

1⁄4 cup extra virgin olive oil

1 clove garlic, crushed

2 tbsp. vinegar vinegar

1 C. Dijon mustard

a pinch of dried oregano

salt and pepper

Pizza

1⁄2 lb firm tofu, cut into 1.5 cm cubes

1 C. butter

1 clove garlic, crushed

2 mushroom punnets (2 x 227g), sliced

4 oyster mushrooms and chanterelles, sliced ​​(optional)

4 tortillas, about 8 inches in diameter

3⁄4 cup spicy tomato sauce

1 1⁄4 cups medium cheddar cheese, grated

A large handful of arugula

PREPARATION

  • Preheat oven to 425°F.
  • Mix the marinade ingredients and simmer for 15 minutes, turning the tofu cubes halfway through.
  • Melt the butter in a large pan and toss in the garlic and half of the mushrooms. When they are cooked and golden, remove them from the pan and repeat the process for the remaining mushrooms. To order.
  • Drain the tofu cubes and saute in the same pan until lightly browned. Brush the tortillas with olive oil and place them, fat side down, on a cookie sheet.
  • Spread tomato sauce on the other side, then sprinkle the mushrooms, tofu and cheese over the pizzas.
  • Bake on the middle rack for 6-7 minutes or until the edges of the pizza are golden brown. The dough should be a little crispy on the bottom. Garnish with arugula fresh from the oven. To serve!

Lunch

COUSCOUS SALAD WITH PEAS AND FELT
Recipe taken from Boost


  • Servings: 4
  • Preparation: 15 min
  • Cooking: 5 minutes

INGREDIENTS

1 1⁄4 cups whole wheat couscous

1 1⁄4 cups boiling water

1 carrot, grated

1 English cucumber, diced

1 can chickpeas (540 ml), drained and rinsed

1⁄2 cup crumbled feta cheese

1⁄3 cup golden grapes

1⁄4 cup fresh Italian parsley, chopped

1⁄3 cup sliced ​​almonds, toasted

salt and pepper

Cumin vinaigrette

1⁄4 cup olive oil

2 tbsp. lemon juice

1 C. ground cumin

1 C. maple syrup

1⁄2 tsp. turmeric

1⁄2 tsp. Dijon mustard

salt and pepper

PREPARATION

  • Place the couscous in a large heatproof bowl and pour boiling water over it. Cover the bowl and let it stand for 5 minutes. Using a fork, loosen the couscous grains. Leave to cool.
  • Meanwhile, in a small bowl, using a whisk, combine the olive oil, lemon juice, cumin, maple syrup, turmeric, and Dijon mustard for the vinaigrette. Salt and pepper.
  • In a salad bowl, mix the cooled couscous with the carrot, cucumber, peas, feta, raisins and parsley. Salt and pepper. Pour in the vinaigrette and toss gently to coat the ingredients. Sprinkle with almonds.

SNACKS

date, carrot and coconut cakes
The prescription is taken three times a day & from you, Zest


  • Servings: 18
  • Preparation: 20 min
  • Cooking: 15 minutes

INGREDIENTS

3⁄4 cup pitted dates

1⁄2 cup of water

1 cup rolled oats

1 cup whole wheat flour

1⁄2 cup brown sugar

1⁄4 cup ground flaxseed

1⁄2 cup shredded coconut

1⁄2 cup toasted pecans, chopped

1⁄2 tsp. ground ginger

1⁄2 tsp. ground cinnamon

1⁄4 teaspoon baking soda

1⁄2 cup plain Greek yogurt

1 egg

1 C. vanilla extract

1⁄2 cup carrots, grated

1⁄4 cup raisins

1⁄4 cup dried cranberries

PREPARATION

  • Preheat the oven to 350°F and place a rack in the middle. Line 2 baking sheets with parchment paper, then set aside.
  • Combine dates and water in a pot, then bring to a boil. Mix well, then cook on low heat for 5 minutes. Then mix vigorously until pureed, then set aside.
  • In a bowl, combine the rolled oats, flour, brown sugar, flaxseed, coconut, pecans, ginger, cinnamon and baking soda, then set aside.
  • In another bowl, mix the date puree with Greek yogurt, eggs and vanilla extract until the preparation is homogeneous.
  • Mix the flour mixture with an electric mixer on low speed or with a wooden spoon. Add the carrots, then mix well.
  • Using 2 tbsp ice cream scoop. spoons, make balls from the dough, then flatten them a little and put them on baking sheets. Garnish the tops of the dumplings with raisins and dried cranberries.
  • Bake for 12-15 minutes or until the patties are lightly browned but still soft and chewy in the center, then cool.

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