Crispy tofu and vegetables
The contrast of the crispy, crunchy coating and silken interior of these tofu cutlets may convert the most avowed meat lover.
Servings 4 serves
Calories 150kcal
Ingredients
- 350 g light extra-firm tofu (fresh bean curd), drained
- 3 tbsp reduced-sodium soy sauce
- 8 green onions
- 2 cups snow pea pods strings and tips removed
- 1 tbsp toasted sesame oil
- 1 tsp grated fresh ginger
- 1 garlic clove minced
- 1 red sweet pepper seeded and cut into long, thin strips
- 1 yellow sweet pepper seeded and cut into long, thin strips
- 3 tbsp cornmeal
- 1 tbsp white or black sesame seeds toasted (optional)
Instructions
- Cut tofu crosswise into eight slices. Arrange slices in one layer on a large plate or jelly-roll pan. Pour soy sauce over tofu; turn slices to coat and let stand for 1 hour.
- Meanwhile, cut root ends off green onions. Cut off dark green portion of onions, leaving 3 inches of white and light green. Cut green onions in half lengthwise, forming 16 long strips. Set aside. Cut pea pods in half lengthwise. Set aside.
- Pour oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry fresh ginger (if using) and garlic for 30 seconds. Add sweet pepper strips and stir-fry for 1 minute. Add green onions and pea pods; stir-fry for 2 to 3 minutes more or until crisp-tender.
- Drain tofu, reserving soy sauce. Stir reserved soy sauce and ground ginger (if using) into cooked vegetables; transfer vegetable mixture to a serving platter. Cover with foil and keep warm. Carefully dip tofu slices in cornmeal to lightly coat both sides. Cook in same skillet for 3 minutes on each side or until crisp and hot, using a spatula to turn carefully. (You may need to cook tofu slices in two batches; do not crowd skillet.) Serve tofu slices with vegetables. If desired, sprinkle with sesame seeds.
Notes
Recipe from Diabetic Living Magazine
Nutrition
Calories: 150kcal | Carbohydrates: 18g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Sodium: 486mg | Potassium: 379mg | Fiber: 4g | Sugar: 7g