Crispy Tofu and Vegetables
Recipe from Better Homes and Gardens

Frying enhances the flavor and texture of tofu marinated in teriyaki sauce. Stir-fried sweet peppers, green onions, and pea pods complete this low-fat vegetarian meal.


Crispy Tofu and Vegetables

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Servings: Makes 4 main-dish servings
Prep Time: 15 mins
Total Time: 39 mins
Related Categories: Japanese Tofu Dishes, Low Calorie Dinners, Low Carb, Low Fat Dinners, Low Sodium, Onions, Peppers, Soy Marinades, Tofu, Vegetarian Tofu
 
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Ingredients
  • 2  cups
    fresh sugar snap peas (8 ounces)
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  • 1  12- to 16-ounce package
    light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained (see tip, page 00)
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  • 3  tablespoons
    reduced-sodium teriyaki sauce or soy sauce
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  • 1/4  cup
    yellow cornmeal
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  • 1/8  teaspoon
    ground red pepper
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  • 2  teaspoons
    toasted sesame oil
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  • 1  medium
    red sweet pepper, cut into thin strips
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  • 1  medium
    yellow sweet pepper, cut into thin strips
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  • 8 
    green onions, cut into 2-inch pieces
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  • 2  teaspoons
    cooking oil
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  • 1  tablespoon
    white or black sesame seed, toasted (optional) (see tip page 000)
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Directions
1.
Remove strings and tips from pea pods; cut in half. Set pea pods aside. 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.
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 seeds.
6.
Makes 4 main-dish servings
Nutrition information
Calories 151, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 0 mg, Sodium 473 mg, Carbohydrate 15 g, Total Sugar 2 g, Fiber 3 g, Protein 9 g. Daily Values: Vitamin A 0%, Vitamin C 196%, Calcium 6%, Iron 14%. Exchanges: Vegetable 1, Starch .5, Lean Meat 1, Fat .5. Percent Daily Values are based on a 2,000 calorie diet
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