Pan Fried Tofu & Veggie Stir Fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 block extra firm tofu, cut into 1/2 inch cubes1/4 cup reduced sodium soy saucepinch powdered stevia extract1/4 cup white flour3 tbsp nutritional yeast1 tbsp cayenne pepper1 tbsp black pepper2 tbsp olive oil5 cloves garlic, minced1 tablespoon fresh ginger, minced1/2 a medium onion, roughly chopped1 red pepper cut into thin strips1 1/2 cups snap peas, destringed4 cups chow mein noodles
1. Mix soy sauce and stevia in shallow bowl, add tofu, and toss until well coated.
2. Combine flour, nutritional yeast, cayenne pepper, and black pepper in mixing bowl. Set aside.
3. Wok or large frying pan heat 1 tbsp of the olive oil and. Add onions. Cook over medium-high heat stirring constantly until slightly transparent, about 4 minutes. Add garlic and ginger. Stir constantly so garlic does not burn. Cook approx 3 minutes.
4. Add snap peas, red peppers, and oyster sauce. Continue cooking over medium-high heat until snap peas and peppers reach desired texture, about 7 minutes. Stir frequently.
5. While vegetable stir-fry is cooking, heat remaining 1 tbsp of oil in separate frying pan.
6. Toss tofu cubes in nutritional yeast and flour breading until thoroughly coated. Fry in hot oil over medium-high heat until all sides of all tofu cubes are golden browned, about 6 to 7 seconds a side.
7. Remove oil, and place on paper toweled plate to let excess oil drain off.
8. Serve stir-fried vegetables over 1 cup of cooked chow mein noodles. Top will tofu cubes. Enjoy.
Serving Size: makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JOHNNI7.
2. Combine flour, nutritional yeast, cayenne pepper, and black pepper in mixing bowl. Set aside.
3. Wok or large frying pan heat 1 tbsp of the olive oil and. Add onions. Cook over medium-high heat stirring constantly until slightly transparent, about 4 minutes. Add garlic and ginger. Stir constantly so garlic does not burn. Cook approx 3 minutes.
4. Add snap peas, red peppers, and oyster sauce. Continue cooking over medium-high heat until snap peas and peppers reach desired texture, about 7 minutes. Stir frequently.
5. While vegetable stir-fry is cooking, heat remaining 1 tbsp of oil in separate frying pan.
6. Toss tofu cubes in nutritional yeast and flour breading until thoroughly coated. Fry in hot oil over medium-high heat until all sides of all tofu cubes are golden browned, about 6 to 7 seconds a side.
7. Remove oil, and place on paper toweled plate to let excess oil drain off.
8. Serve stir-fried vegetables over 1 cup of cooked chow mein noodles. Top will tofu cubes. Enjoy.
Serving Size: makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user JOHNNI7.
Nutritional Info Amount Per Serving
- Calories: 513.6
- Total Fat: 28.7 g
- Cholesterol: 0.0 mg
- Sodium: 1,195.2 mg
- Total Carbs: 48.0 g
- Dietary Fiber: 6.9 g
- Protein: 22.5 g
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