Low Sodium Crispy Pan-Fried Tofu
Indulge in the savory simplicity of **Low Sodium Crispy Pan-Fried Tofu**, a healthy and delicious recipe that's perfect for plant-based eaters and tofu enthusiasts alike. This dish transforms extra-firm tofu into golden, crunchy perfection with a light coating of cornstarch and savory spices like garlic powder, onion powder, and paprika. With no added salt, it's a fantastic low-sodium option that doesn't skimp on flavor. Ready in just 30 minutes, this recipe uses a pan-frying technique to achieve a satisfying crunch without the need for deep frying. Perfect as a protein-packed snack, salad topping, or as part of your main course, this versatile dish will quickly become a go-to favorite in your kitchen.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 2 tbsp cornstarch
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 0.5 tsp black pepper
- 3 tbsp olive oil
Instructions
Start by draining the tofu. Remove it from the package and wrap it in several layers of paper towels or a clean kitchen towel. Place a heavy object on top, such as a cast-iron skillet, to press out excess moisture for about 20 minutes.
After pressing, cut the tofu into 1-inch cubes or your preferred size.
In a small bowl, combine the cornstarch, garlic powder, onion powder, paprika, and black pepper. Mix well.
Toss the tofu cubes in the cornstarch mixture until evenly coated. Ensure all sides are covered for the perfect crispy texture.
Heat a large non-stick skillet over medium-high heat and add olive oil.
Once the oil is hot, carefully add the tofu cubes in a single layer, making sure not to overcrowd the pan. You might need to cook in batches depending on the size of your pan.
Pan-fry the tofu for about 3-4 minutes on each side, or until each side is golden brown and crispy.
Once cooked, transfer the tofu onto a plate lined with paper towels to absorb any excess oil.
Serve immediately as a snack, salad topping, or as part of your favorite dish.
Nutrition Facts
Calories |
1038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.2 g | 95% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 68 mg | 3% | |
| Total Carbohydrate | 36.2 g | 13% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 2.7 g | ||
| Protein | 63.2 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2736 mg | 210% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 1057 mg | 22% | |
*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.
