Tofu and Toasted Orzo Millefeuille

  • Preparation 25 MIN
    Cooking 50 MIN
  • Servings 4



Parsley and Lemon Emulsion



  1. With the rack in the middle position, preheat the oven to 180 °C (350 °F). Spread the orzo on a baking sheet. Bake for 30 to 40 minutes or until the grains are golden brown.
  2. In a pot of salted boiling water, cook the orzo until al dente. Drain and let cool.
  3. In a large bowl, blend the lemon juice and zest, oil, mustard and garlic. Add the orzo, vegetables and cilantro. Season with salt and pepper. Set aside.

Parsley and Lemon Emulsion

  1. In a blender, purée the parsley, lemon juice, water and mustard until smooth. Season with salt and pepper. Add the oil in a thin stream. Set aside.
  2. Baste the tofu with the lemon juice. Dredge in the flour and shake off any excess. In a non-stick skillet, brown the tofu slices in the butter for 2 minutes on each side. Season with salt and pepper.
  3. On a plate, stack three layers of tofu slices alternating with orzo salad. Drizzle with the Parsley and Lemon Emulsion.


Orzo is a pasta that resembles a large grain of rice. It is also delicious served as an accompaniment to meats and fish.

Healthy Pick

Recipes with the \"Healthy Pick\" stamp have been evaluated by a registered dietitian member of the Ordre professionnel des diététistes du Québec.

Nutrition Facts

For 1 serving

Content % Daily Value
Calories 400  
Total Fat 25 g  
Saturated Fat 6 g  
Sodium (salt) 228 mg  
Carbohydrates 32 g  
Fibre 2 g  
Protein 14 g