SHIFT Grub
Tofu jacket potato
Tofu jacket potato. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 140g firm tofu
- 300g baking potato
- 60g mixed salad
- 60g spring onion
- 40g 0% Greek yoghurt
- 4.6g olive oil
Equipment
- microwave
- microwave-safe plate
- fork
- knife
- chopping board
- bowl
- spoon
- oven gloves
- kitchen scales
- hob
- non-stick frying pan
- spatula
- clean plate
Method
- Scrub and prick the potato all over. Use a microwave-safe plate; at800 W allow about8–12 minutes for one250–300 g potato, turning halfway, then1-minute bursts until completely soft. Stand2 minutes. Appliance and potato size govern.
- Drain and pat the firm tofu dry. Cut into 2 cm cubes or 1.5 cm slices and cook in the measured oil for 8–10 minutes, turning, until hot through and lightly golden.
- Wash the salad vegetables; finely slice spring onion. Mix any measured yoghurt, mayonnaise, mustard, herbs and oil into the cold filling or dressing. Heat baked beans or a cooking sauce separately according to its packet; do not heat lettuce or cucumber.
- Split and fluff the potato. Add the filling and dressing; serve every listed vegetable alongside. Eat immediately. An oven-only jacket needs60–90 minutes plus preheating and is not the25-minute option.
Estimated nutrition
| Energy | 440 kcal |
|---|---|
| Protein | 20.3 g |
| Carbohydrate | 69.1 g |
| Fat | 11.1 g |
| Fibre | Not available |
| Saturates | 1.5 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- milk
- soya
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Eat immediately. This recipe does not cover storing or reheating the assembled meal; follow any stricter product instructions.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.