SHIFT Grub
Tofu toastie
Tofu toastie. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 140g firm tofu
- 80g wholemeal bread
- 60g tomato
- 60g spinach
- 30g reduced-fat cheddar
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- sandwich toaster or lidded frying pan
- bowl
- plate
- clean plate
Method
- Wash and finely slice the vegetables. Use ready-to-eat cooked fillings and fully cooked canned beans as listed; do not put raw meat into a sandwich toaster.
- 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.
- Mix any cold dressing with the filling; keep excess salad or wet tomato aside to serve alongside. Fill the bread with a manageable amount of the measured filling.
- Toast in a sandwich toaster, or a covered non-stick pan turning carefully, for about5–8 minutes until the bread is crisp and the filling is hot throughout. Cooked-meat fillings must be steaming hot in the centre. Serve all remaining salad/filling alongside and eat immediately.
Estimated nutrition
| Energy | 429.4 kcal |
|---|---|
| Protein | 29.1 g |
| Carbohydrate | 36.7 g |
| Fat | 19.5 g |
| Fibre | Not available |
| Saturates | 5.9 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
- gluten
- milk
- soya
- wheat/gluten
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.