Panfried Tofu with Green Bean and Herb Salad

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 344.6
  • Total Fat: 26.7 g
  • Cholesterol: 141.3 mg
  • Sodium: 222.0 mg
  • Total Carbs: 9.4 g
  • Dietary Fiber: 3.0 g
  • Protein: 20.0 g

View full nutritional breakdown of Panfried Tofu with Green Bean and Herb Salad calories by ingredient
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Adapted from Gourmet Magazine, July 2009. Recipe called for soft tofu, but there wasn't any lite, so I used Extra Firm. Adapted from Gourmet Magazine, July 2009. Recipe called for soft tofu, but there wasn't any lite, so I used Extra Firm.
Number of Servings: 6


    2 (14oz) packages of lite tofu (not silken)
    4 large eggs, hard boiled
    1/2 cup egg substitute
    2 Tbsp fresh lemon juice
    2 Tbsp water
    1 Tbsp dijon mustard
    1/2 cup plus 1 Tbsp canola oil
    1 medium shallot, minced (2 Tbsp)
    1/3 cup flat leaf parsley, chopped
    1 lb green beans, trimmed
    5 oz wild or baby arugula (6 cups packed)
    1/3 cup tarragon leaves


Cut each tofu block lengthwise into 3 equal pieces. Drain on paper towels.

Peel hard boiled eggs and halve lengthwise. Remove hard boiled yolks and place in a food processor. Thinly slice whites crosswise and reserve.

Add lemon juice, water, mustard, and 1/4 tsp each of salt and pepper to yolks in food processor. With motor running, add 1/2 cup oil in a slow stream, processing until emulsified and smooth and scraping down sides as needed. Transfer to a bowl an dstir in shallot, parsley, and capers. Reserve 1/4 cup dressing for serving.

Cook beans, uncovered, in well-salted boiling water until crisp-tender, 4 to 5 minutes. Transfer to an ice bath to stop cooking then drain well. Transfer to a bowl and toss with remaining dressing (excluding 1/4 reserved dressing for serving). Gently toss with arugula, tarragon, and egg whites. Season with salt and pepper.

Heat remaining Tbsp oil, plus a little cooking spray, in a 12 inch nonstick skillet over medium heat. Meanwhile place egg substitute in a bowl. Pat tofu dry and season both sides with salt. Coat tofu with egg substitute, letting excess drip off, then fry, turning once, until golden and heated through, 8 to 10 minutes. Drain briefly on paper towels, then serve with salad and reserved dressing.

Serves 6

Number of Servings: 6

Recipe submitted by SparkPeople user XTMONT.

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