Home ยป Meatless Monday: Lemon-Dijon Tofu and Potatoes

Meatless Monday: Lemon-Dijon Tofu and Potatoes


Sometimes we do things for the ones we love…just because we love them. Marriage is about compromise and not always having to know the reasons behind what brings people happiness and joy.

When we go out to the movies, I never like the movie Mr. Prevention picks. On dreary days like yesterday, he’ll ask me to narrow down what movies I’m okay with seeing…and yet, he chooses the 3 hour movie that wasn’t on my narrowed down list. Mind you, he did this the last time we went out to the movies, too….and the movie was really bad. Even he agreed.


This weekend, Mr. Prevention also INSISTED that I learn how to use his latest purchase: a pepper spray gun. It looks like a hand gun. It cost $300 (!). Was it politics that spurred this purchase? I haven’t a clue, but he says it’s for protection in our home that has far too many first floor entrances and huge trees on all sides. I do know that it showed up in the mail, boxed in packing peanuts, and my Saturday afternoon was spent getting lessons on how to use the darn thing.

I can load, unload, turn on and off the laser, and shoot the thing. We even practiced with a dye cartridge and a cardboard target taped to a tree in our side yard. The shot makes some serious noise — I hope the neighbors aren’t talking…


It meant a lot to Mr. Prevention that I learn how to use the gun, just like it means a lot when Mr. Prevention deals with my “really healthy” (his words, not mine) meal selections. He was not excited in the least about this meal, but he gave it a go. I somewhat actively engage in target practice with a pepper spray gun and he grits and bears tofu at times. Compromises.

Just as he loved target practice and I was pretty indifferent, the same goes with this meal. I was pretty smitten with the results and he was pretty underwhelmed. Oh well, you win some…you lose some!



Lemon-Dijon Tofu and Potatoes adapted from Vegan Dad as seen on Katherine Martinelli

1 package extra firm tofu, pressed to remove moisture and cut into large cubes
olive oil cooking spray
1/2 tsp salt
black pepper, to taste
2 Tbsp olive oil
1/4 cup Dijon mustard
2 Tbsp lemon juice
1 tsp dried thyme
2 Tbsp paprika
1 1/2 lbs potatoes, cut into large chunks


Preheat oven to 425 F. Line a baking sheet with foil or parchment and mist with olive oil cooking spray.

Cut tofu into 1-inch cubes and arrange in a single layer on the baking sheet. Mist with olive oil cooking spray, salt and pepper. Bake for 15 minutes and flip cubes over to brown opposite side; bake an additional 10-15 minutes.

Meanwhile, mix together the olive oil, mustard, lemon juice, thyme, and paprika in a bowl. Add potatoes and baked tofu; toss to coat. Bake uncovered for ~45 minutes or until potatoes are fork tender. Serve hot.

Yield: 4 servings (about 1 1/2 cups each)

Nutrition Information (per serving): 301 calories; 12.3 g. fat; 0 mg. cholesterol; 631 mg. sodium; 35.3 g. carbohydrate; 6.0 g. fiber; 15.0 g. protein

Result: I changed this recipe a bit to be sure the tofu had a slightly crisp exterior and soft interior. I only like tofu it is this consistency — mushy tofu is the worst! The flavor of the lemon-dijon sauce is great…if you like dijon…which I happen to love 🙂 Mr. Prevention liked this meal but didn’t LOVE it. It’s on the lighter side, but not short on flavor. I was really excited to make this recipe and it was thoroughly enjoyed by me!


This week is going to be b-a-n-a-n-a-s with work and hockey.

Be well,

Share With Your Friends!


  1. Anne Marie@New Weigh of Life
    January 14, 2013 / 10:58 am

    Looks yummy!! I can never cook tofu well enough to get a good texture. I have to try harder next time!

  2. Biz
    January 14, 2013 / 11:31 am

    I love all things dijon and I happen to love tofu – same deal as you though – I need it to be the right consistency, and I’ve been known to press my tofu overnight just to get all the moisture out of it.

    Yep, that’s why I cook what I love for my breakfasts and lunches – my husband isn’t that convincing when it comes to dinners!

  3. Dara @How_To_Eat
    January 14, 2013 / 1:17 pm

    I’m actually pretty lucky and my husband is a tofu lover so I will definitely be trying this recipe! He also happens to love potatoes…but then again, who doesn’t?!

  4. Jessie
    January 14, 2013 / 2:12 pm

    Your story reminds me of when I worked in NYC for a summer nearly 10 (!) years ago, and Peter’s dad bought me this huge pepper spray that he insisted I carry everywhere. He used to live in NYC, so I was totally convinced I was going to get attacked every time I stepped out my door.

    Love this kicked-up tofu and potatoes!

  5. Saguna
    January 15, 2013 / 6:51 am

    I loved this, it sounds like he has your best interest at heart… although I’d totally be scared of triggering one of those things randomly, given my history of klutzy behaviour…. And, mmm, these sound tangy and delicious!

  6. Sara
    January 22, 2013 / 9:32 am

    I tried this last night and it was very delicious! My husband HATES mustard so I have to be careful and either not tell him it’s in a recipe or reduce it for him. I did cut the dijon mustard in half and I thought the flavor was still really good! Have you tried marinating the tofu in the sauce before baking? I think I’m going to try that next time because the tofu still seemed a bit bland to me. Great textures and flavors though! This will go in our meatless rotation for sure!

    • Nicole, RD
      January 22, 2013 / 4:21 pm

      Hi Sara! Glad you enjoyed this recipe! I think marinating tofu is a personal preference when it comes to texture. Definitely worth a shot!

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