Thursday, March 18, 2010

Crispy Tofu and Vegetables

So my tofu recipe for tonight......A-freakin'-mazing. Seriously....It was sooo good. I couldn't stop eating it!I cut the tofu into smaller strips so it was more like chicken finger size and I used Stir-Fry sauce instead of teriyaki. If you want to try tofu..this is the recipe for you. Some tips: After you drain the tofu wrap it in several layers of paper towels and press between two heavy plates ....put in fridge for a few hours before cooking. have to be really careful when turning the fried tofu. Oh....and look at the awesome calorie count!

Crispy Tofu and Vegetables


  • 2 cups fresh sugar snap peas (8 ounces)
  • 1 12- to 16-ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained (see tip, page 00)
  • 3 tablespoons reduced-sodium teriyaki sauce or soy sauce
  • 1/4 cup yellow cornmeal
  • 1/8 teaspoon ground red pepper
  • 2 teaspoons toasted sesame oil
  • 1 medium red sweet pepper, cut into thin strips
  • 1 medium yellow sweet pepper, cut into thin strips
  • 8 green onions, cut into 2-inch pieces
  • 2 teaspoons cooking oil
  • 1 tablespoon white or black sesame seed, toasted (optional) (see tip page 000)


1. Remove strings and tips from pea pods; cut in half. Set pea pods aside. Cut tofu crosswise into eight 1/2-inch-thick slices. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons of the teriyaki sauce over tofu; turn slices to coat. Let stand at room temperature for 15 minutes.

2. In a shallow dish combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside.

3. Pour 1 teaspoon of the sesame oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry sweet pepper strips for 2 minutes. Add pea pods and green onions; stir-fry for 2 to 3 minutes more or until crisp-tender.

4. Remove skillet from heat; stir in the remaining 1 tablespoon teriyaki sauce. Transfer vegetable mixture to a serving platter; cover and keep warm. Wipe skillet clean.

5. In the same skillet heat the remaining 1 teaspoon sesame oil and the cooking oil over medium heat. Cook the coated tofu slices for 2-1/2 to 3 minutes on each side or until crisp and golden brown, using a spatula to turn carefully. Serve tofu slices over vegetable mixture. If desired, sprinkle with sesame seeds.

6. Makes 4 main-dish servings

Nutrition Facts

  • Calories 151,
  • Total Fat (g) 6,
  • Saturated Fat (g) 1,
  • Monounsaturated Fat (g) 1,
  • Polyunsaturated Fat (g) 1,
  • Cholesterol (mg) 0,
  • Sodium (mg) 473,
  • Carbohydrate (g) 15,
  • Total Sugar (g) 2,
  • Fiber (g) 3,
  • Protein (g) 9,
  • Vitamin A (DV%) 0,
  • Vitamin C (DV%) 196,
  • Calcium (DV%) 6,
  • Iron (DV%) 14,
  • Starch (d.e.) .5,
  • Vegetables (d.e.) 1,
  • Lean Meat (d.e.) 1,
  • Fat (d.e.) .5,
  • Percent Daily Values are based on a 2,000 calorie diet

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