CRISPY TOFU STIR FRY RECIPE BY TASTY
Here's what you need: firm tofu, soy sauce, olive oil, red pepper flakes, nutritrional yeast, garlic powder, cornstarch, salt, broccoli, red onion, garlic, snow peas, salt, pepper, rice, green onion, fresh cilantro, chili garlic sauce
Provided by Emma Marshall-Cerqueira
Yield 4 servings
Number Of Ingredients 18
Steps:
- Preheat the oven to 425ºF.
- Combine tofu, soy sauce, 1 tbsp olive oil, red pepper flakes, nutritional yeast, garlic powder, corn starch, and salt.
- Bake for 15 minutes or until golden brown and crispy.
- Next, cook red onion with 1 tbsp olive oil until translucent. To this, add garlic, snow peas, and broccoli. Season to taste.
- Plate by serving rice and stir fried vegetables, topped with crispy tofu and pickled cabbage, green onions, cilantro, and chili garlic sauce.
- Enjoy!
Nutrition Facts : Calories 205 calories, Carbohydrate 19 grams, Fat 9 grams, Fiber 7 grams, Protein 15 grams, Sugar 5 grams
BROCCOLI TOFU STIR FRY RECIPE BY TASTY
Here's what you need: tofu, broccoli floret, olive oil, cornstarch, ginger paste, garlic, onion, sesame oil, low sodium soy sauce, cornstarch
Provided by Michelle Caligone
Categories Dinner
Time 30m
Yield 6 servings
Number Of Ingredients 10
Steps:
- Toss tofu cubes in cornstarch and mix. Then, heat up a large skillet on medium heat with olive oil, add tofu, and pan fry for 10-15 minutes, or until all sides are seared and crispy.
- Then, add ginger, garlic, and onions to the pan. Then, add broccoli florets and roast slightly on low heat.
- In a separate mason jar, add sesame oil, soy sauce, and cornstarch. Cover and shake well. Once done, add to the skillet on low heat, then increase to medium and stir.
- Serve atop white rice.
Nutrition Facts : Calories 388 calories, Carbohydrate 14 grams, Fat 34 grams, Fiber 3 grams, Protein 9 grams, Sugar 1 gram
STIR-FRY TOFU THAT TASTES LIKE CHICKEN RECIPE BY TASTY
Here's what you need: extra firm tofu, low sodium tamari, maple syrup, rice vinegar, fresh ginger, garlics, toasted sesame oil, grapeseed oil
Provided by Rachel Gaewski
Categories Dinner
Yield 3 servings
Number Of Ingredients 8
Steps:
- Drain the tofu, then wrap in a clean dish towel and place a heavy object, such as a cast iron pan, on top. Press the tofu for 20-30 minutes, until the towel is soaked through.
- Place the pressed tofu back in its container and wrap with reusable wrap. Freeze for at least 6 hours, up to overnight.
- Remove the tofu from the freezer and place in a microwave-safe bowl over a kitchen towel. Defrost in the microwave until completely thawed and the towel is soaked through, 10-15 minutes.
- Wrap the tofu in a clean kitchen towel and press again for another 20-30 minutes, until the dish towel is soaked through and the tofu is half its original thickness.
- While the tofu is pressing, make the marinade: In a medium bowl, whisk together the tamari, maple syrup, rice vinegar, ginger, garlic, sesame oil, and ¼ cup (60 ml) grapeseed oil.
- Tear the tofu into bite-size pieces that resemble chicken tenders or nuggets. Add the tofu to the marinade and stir to coat. Marinate for at least 30 minutes at room temperature, or up to 1 hour, stirring halfway through.
- Heat the remaining tablespoon of oil in a medium skillet over medium-high heat. Once the oil begins to shimmer, add the tofu and cook for 4-5 minutes, until browned on one side, basting with some of the marinade. Flip the tofu and cook for another 4-5 minutes, until browned on the other side.
- Serve the tofu as desired.
- Nutrition Calories: 338 Fat: 27 grams Carbs: 12 grams Protein: 15 grams Fiber: 1 grams Sugar: 9 grams
- Enjoy!
Nutrition Facts : Calories 326 calories, Carbohydrate 11 grams, Fat 26 grams, Fiber 1 gram, Protein 13 grams, Sugar 9 grams
TOFU STIR FRY RECIPE BY TASTY
Here's what you need: garlic, fresh ginger, honey, sriracha, lime juice, reduced sodium soy sauce, extra firm tofu, sesame oil, sliced white onion, sliced carrot, sliced red bell pepper, edamame, soba noodle, sesame seed, green onion
Provided by Kahnita Wilkerson
Categories Lunch
Yield 2 servings
Number Of Ingredients 15
Steps:
- In a medium bowl, mix together 2 cloves of garlic, the ginger, honey, Sriracha, lime juice, and soy sauce. Set aside.
- Wrap the tofu in a dish towel, then place a plate on top. Let drain for 10-15 minutes, then remove the plate, unwrap the tofu, and slice into cubes.
- In a wok or large frying pan, heat the sesame oil over medium heat. Add the tofu and pan fry for 5-7 minutes, stirring occasionally.
- Add the remaining 2 cloves of minced garlic and the onion and stir until softened, about 1 minute.
- Add the carrot, bell pepper, and edamame and cook, stirring occasionally, until tender, 2-3 minutes.
- Add the soba noodles, reserved sauce, and sesame seeds. Cook for 1-2 minutes, stirring occasionally, until warmed through. Remove the pan from the heat.
- Garnish with green onions, if desired.
- Enjoy!
Nutrition Facts : Calories 1288 calories, Carbohydrate 214 grams, Fat 26 grams, Fiber 17 grams, Protein 47 grams, Sugar 48 grams
CURRIED TOFU STIR-FRY
Discover tofu with this Asian-inspired stir-fry from Trisha Kruse of Eagle, Idaho. Says Trisha, "This recipe is a tasty way to introduce your family to tofu. The blend of flavors really makes this meatless main dish appeal to folks who have never tried tofu."
Provided by Taste of Home
Categories Dinner
Time 40m
Yield 6 servings.
Number Of Ingredients 18
Steps:
- In a small bowl, combine the first 10 ingredients; set aside. In a large nonstick skillet or wok coated with cooking spray, stir-fry tofu in oil for 2-3 minutes or until heated through. Remove and keep warm. , In the same pan, stir-fry yellow pepper for 1 minute. Add mushrooms and onions; stir-fry 2 minutes longer. Add cabbage and tomatoes; stir-fry for 2 minutes., Stir coconut milk mixture and add to skillet; bring to a boil. Return tofu to skillet. Cook and stir for 1-2 minutes or until thickened and vegetables are crisp-tender. Serve with rice.
Nutrition Facts : Fat 11 g fat (4 g saturated fat), Cholesterol trace cholesterol, Sodium 658 mg sodium, Carbohydrate 38 g carbohydrate, Fiber 5 g fiber, Protein 12 g protein.
ASPARAGUS TOFU STIR-FRY
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn't bother my husband's food allergies. Check out our guide if you're new to tofu. -Phyllis Smith, Chimacum, Washington
Provided by Taste of Home
Categories Dinner
Time 35m
Yield 4 servings.
Number Of Ingredients 14
Steps:
- In a small bowl, combine the cornstarch, sugar, broth and soy sauce until smooth; set aside. , In a large nonstick skillet or wok, stir-fry 1 teaspoon ginger in 1 teaspoon oil for 1 minute. Add asparagus; stir-fry for 2 minutes. Add squash; stir-fry 2 minutes longer. Add onions; stir-fry 1 minute longer or until vegetables are crisp-tender. Remove and keep warm. , In the same pan, stir-fry tofu, salt, pepper and remaining ginger in remaining oil for 7-9 minutes or until lightly browned. Remove and keep warm., Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add asparagus mixture and tofu; heat through. Serve with rice; sprinkle with almonds.
Nutrition Facts : Calories 278 calories, Fat 11g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 682mg sodium, Carbohydrate 34g carbohydrate (4g sugars, Fiber 4g fiber), Protein 14g protein. Diabetic Exchanges
TOFU STIR-FRY
Get children to help you chop the vegetables and make the sauce for this colourful, simple tofu stir-fry. It's perfect when you need a quick and easy family meal
Provided by Monaz Dumasia
Categories Dinner
Time 30m
Number Of Ingredients 14
Steps:
- Stir together the soy sauce, honey and vinegar in a bowl, then set aside.
- Pat the tofu chunks dry, then season well. Heat half the oil in a wok or large frying pan over a high heat. Fry the tofu for 5 mins until golden, stirring occasionally. Add the garlic and ginger and fry for 1 min more. Tip the tofu mixture into a bowl, pour over half the soy dressing and set aside.
- Add the remaining oil to the wok. Add the vegetables and cook for 5 mins until beginning to turn golden, then add a good splash of water and cook for 3-5 mins more until tender.
- Stir the cornflour and 1 tbsp water into the remaining soy dressing, then tip into the wok, allow to bubble for 30 seconds, stirring to coat everything in the sauce. Sprinkle over the spring onion, sesame seeds and coriander. Serve with rice.
Nutrition Facts : Calories 240 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 12 grams sugar, Fiber 7 grams fiber, Protein 15 grams protein, Sodium 1.09 milligram of sodium
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