Heart-Healthy Crispy Pan-Fried Tofu
Elevate your weeknight dinners with this Heart-Healthy Crispy Pan-Fried Tofu recipe, a flavorful and nutritious addition to your menu! Packed with plant-based protein, this dish combines extra-firm tofu with a savory marinade of low-sodium soy sauce, rice vinegar, and a hint of maple syrup for a balanced touch of sweetness. Coated in cornstarch for the perfect crunch and pan-fried in heart-healthy olive oil, these golden tofu cubes are bursting with texture and taste. Garnished with fresh green onions and nutty sesame seeds, it’s as visually appealing as it is delicious. Ready in just 35 minutes, this easy vegetarian recipe is perfect for busy nights while promoting a wholesome lifestyle. Try it as a light main or pair it with stir-fried veggies and rice for a complete meal!
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 1 tsp garlic powder
- 0.5 tsp ginger powder
- 2 tbsp cornstarch
- 2 tbsp extra-virgin olive oil
- 2 green onions, chopped
- 1 tbsp sesame seeds
Instructions
Drain and press the tofu: Remove the tofu from the package and drain the water. Wrap it in a clean kitchen towel and place a heavy object on top (like a cast iron pan) to press out excess moisture for about 15 minutes.
Cut the tofu into cubes: After pressing, cut the tofu into 1-inch cubes and set aside.
Make the marinade: In a large bowl, whisk together the low-sodium soy sauce, rice vinegar, maple syrup, garlic powder, and ginger powder.
Marinate the tofu: Add the tofu cubes to the bowl and gently toss to coat. Let the tofu marinate for at least 10 minutes, allowing it to absorb the flavors.
Preheat the pan: Heat 2 tablespoons of extra-virgin olive oil in a large non-stick skillet over medium heat.
Coat the tofu in cornstarch: While the pan is heating, sprinkle the cornstarch over the marinated tofu cubes and gently toss until evenly coated.
Fry the tofu cubes: Once the oil is hot, carefully add the tofu cubes to the pan in a single layer. Cook for 8-10 minutes, turning occasionally, until all sides are crispy and golden brown.
Garnish and serve: Remove the skillet from heat. Garnish the crispy tofu with chopped green onions and sesame seeds. Serve hot and enjoy!
Nutrition Facts
Calories |
1036 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.2 g | 82% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1100 mg | 48% | |
| Total Carbohydrate | 55.1 g | 20% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 11.6 g | ||
| Protein | 71.9 g | 144% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2867 mg | 221% | |
| Iron | 15.5 mg | 86% | |
| Potassium | 1556 mg | 33% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
