Crispy Tofu and Vegetables

Crispy Tofu and Vegetables

4.3 of 5 (4)
member ratings
Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of Crispy Tofu and Vegetables calories by ingredient


A low-cal low-fat dinner where you don't need to feel guilty having seconds! Serves 4 A low-cal low-fat dinner where you don't need to feel guilty having seconds! Serves 4
Number of Servings: 4


    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.

Member Ratings For This Recipe

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    Very Good
    2 of 2 people found this review helpful
    Would have liked more flavor to the Tofu. Maybe a longer marinade? Don't skimp on the onion. They made the dish! - 1/19/11

  • no profile photo

    Very Good
    2 of 2 people found this review helpful
    This was very good! The flavourings were fresh and subtle. Even my picky husband enjoyed it. Thank you for sharing! - 10/18/09

  • no profile photo

    very delicious! - 2/6/10

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    This sounds heavenly!!! I can't wait to try it. - 8/9/09

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    0 of 2 people found this review helpful
    Thanks, I look forward to trying this. - 8/6/09