Crispy Tofu and Vegetables
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 12- to 16-ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained 3 tablespoons reduced-sodium teriyaki sauce or soy sauce 2 cups fresh snow pea pods (8 ounces) 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)
1. 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. Remove strings and tips from pea pods; cut in half. Set pea pods aside. 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 seed. Makes 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user IAMKEEBLER.
2. Remove strings and tips from pea pods; cut in half. Set pea pods aside. 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 seed. Makes 4 servings.
Number of Servings: 4
Recipe submitted by SparkPeople user IAMKEEBLER.
Nutritional Info Amount Per Serving
- Calories: 173.0
- Total Fat: 7.8 g
- Cholesterol: 0.0 mg
- Sodium: 512.9 mg
- Total Carbs: 17.8 g
- Dietary Fiber: 2.6 g
- Protein: 9.8 g
Member Reviews