SESAME BEEF AND TOFU WITH EDAMAME SALAD
This is a protein packed dinner! This Sesame Beef and Tofu salad provide the daily recommended amount of protein while remaining under 500 calories per serving. It doesn't skip out of flavor either. The marinade and dressing contain ginger, garlic and fish sauce all which have bold and fragrant flavors. Recipe developed by Food Network Kitchen.
Provided by Food Network Kitchen
Time 35m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Whisk the vegetable oil with the fish sauce, ginger and garlic in a large bowl; transfer 2 tablespoons to a large resealable plastic bag and add the steak. Turn to coat, then set aside to marinate, 10 minutes. Whisk the rice vinegar into the bowl with the remaining marinade; set aside.
- Meanwhile, microwave the edamame as the label directs. Add the edamame, broccoli slaw and cucumbers to the bowl with the vinegar mixture; toss to coat, then set aside.
- Preheat a grill pan over medium heat and brush with vegetable oil. Sprinkle the sesame seeds over the steak and toss to coat, pressing to adhere. Grill the steak and tofu until the steak is just cooked through and the tofu is marked, about 4 minutes per side for each. Top each serving of the vegetable mixture with a piece of tofu, some steak and the herbs.
Nutrition Facts : Calories 490, Fat 28 grams, SaturatedFat 7 grams, Cholesterol 79 milligrams, Sodium 998 milligrams, Carbohydrate 20 grams, Fiber 7 grams, Protein 43 grams, Sugar 7 grams
CRUNCHY VIETNAMESE CABBAGE SALAD WITH PAN-SEARED TOFU
Cabbages are the quintessential storage vegetable. You can cut a cabbage in quarters or thirds and use one piece at a time. The other hunks will keep, wrapped well in the vegetable crisper, for at least two weeks, and potentially a lot longer if you mist them with water every once in a while. That means you can buy one large cabbage and use it several times for different recipes, experiencing the deceptively versatile vegetable many ways. Fried tofu turns this Vietnamese-inspired slaw into more of a meal.
Provided by Melissa Clark
Categories easy, quick, salads and dressings
Time 30m
Yield 4 servings
Number Of Ingredients 12
Steps:
- To make vinaigrette, whisk together 2 tablespoons soy sauce, brown sugar, 1 1/2 teaspoons fish sauce, lime zest and juice, jalapeño and garlic. Whisk in 3 tablespoons peanut oil.
- Pat the tofu dry with paper towels. Heat the remaining 1 tablespoon peanut oil in a large skillet, preferably nonstick. When it shimmers, add the tofu. Cook 3 minutes without moving, until golden brown on the bottom. Flip and cook 2 minutes more. Transfer to a paper towel-lined plate. In a small bowl, whisk together the remaining 1 1/2 tablespoons soy sauce and 1/2 teaspoon fish sauce. Move the tofu to a cutting board, and brush both sides of each slice generously with this mixture. Cut tofu into bite-size pieces.
- In a large bowl, toss together tofu, cabbage, carrot, peanuts, cilantro and vinaigrette. Garnish with more peanuts and cilantro.
Nutrition Facts : @context http, Calories 285, UnsaturatedFat 17 grams, Carbohydrate 16 grams, Fat 22 grams, Fiber 5 grams, Protein 11 grams, SaturatedFat 4 grams, Sodium 1094 milligrams, Sugar 7 grams, TransFat 0 grams
VIETNAMESE TOFU SALAD
Make and share this Vietnamese Tofu Salad recipe from Food.com.
Provided by PinkCherryBlossom
Categories Soy/Tofu
Time 50m
Yield 4-6 serving(s)
Number Of Ingredients 14
Steps:
- Make up the dressing/marinade by mixing all the dressing ingredients together in a bowl.
- Set aside.
- Drain the tofu on kitchen paper and cut the block in half and then slice each block through on it's horizontal line leaving 4 "steaks".
- Place the steaks of tofu in a flat dish and pour over about a ¼ of the marinade leaving for about 20 minutes.
- Heat the oil in a fry pan over a medium setting and gently place the slices of tofu into the pan.
- Fry until brown and the edges are starting to crisp up.
- Remove from the pan and leave to cool.
- Once cooled slice into ¼ inch strips.
- In a large bowl mix together the shredded cucumber, red pepper, mange tout, spring onions, bean sprouts, crushed roasted peanuts, sliced marinated tofu and coriander.
- Pour over the remaining dressing and gently toss to coat all ingredients.
- Serve.
Nutrition Facts : Calories 246.6, Fat 13.2, SaturatedFat 2.1, Sodium 1379, Carbohydrate 23.8, Fiber 4.2, Sugar 13.9, Protein 14.4
TOFU SALAD
This salad has tofu, snow peas, ginger and garlic!
Provided by JeanieMomof3
Categories Salad Vegetable Salad Recipes
Time 1h20m
Yield 4
Number Of Ingredients 10
Steps:
- In a large bowl, mix the chili sauce, ginger, garlic, soy sauce, and sesame oil. Place tofu in the mixture, and marinate 1 hour in the refrigerator.
- Bring a pot of water to a boil. Immerse the snow peas in the boiling water for 1 to 2 minutes, then immerse in a a bowl of cold water. Drain, and set aside.
- Toss the peas, carrots, cabbage, and peanuts with the tofu and marinade to serve.
Nutrition Facts : Calories 144.6 calories, Carbohydrate 10.1 g, Fat 9.1 g, Fiber 2.7 g, Protein 8.2 g, SaturatedFat 1.1 g, Sodium 295.3 mg, Sugar 4.7 g
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