SWEET POTATO STIR FRY RECIPE BY TASTY
Here's what you need: olive oil, sweet potato, salt, green bell pepper, red bell pepper, onion, corn, black beans, garlic, cumin, chili powder, oregano, pepper, greek yogurt, cilantro
Provided by Mercedes Sandoval
Categories Dinner
Yield 2 servings
Number Of Ingredients 15
Steps:
- Heat olive oil in a large skillet on medium-high heat. Once pan is hot and ready, toss in the sweet potato and reduce heat to medium-low heat. Sprinkle in half of salt to season.
- Sauté sweet potato in the skillet for about 3-5 minutes, or until golden brown.
- Toss in green and red bell pepper and sauté for about a minute before adding the onion. Cook until transparent, then add garlic and the spices.
- Once veggies are evenly coated in the spices, add the corn and black beans, continuing to cook until corn and beans are heated through. Remove skillet from heat.
- Serve with brown rice or quinoa, and garnish with a dollop of plain greek yogurt and chopped cilantro.
- Enjoy!
Nutrition Facts : Calories 381 calories, Carbohydrate 53 grams, Fat 14 grams, Fiber 9 grams, Protein 13 grams, Sugar 20 grams
SHEET-PAN CRISP TOFU AND SWEET POTATOES
Tossing marinated tofu squares in cornstarch before roasting makes them wonderfully crunchy and brown. Here, the tofu is cooked alongside spears of sweet potato, which are soft and silky against the crisp squares. A tamari-honey dressing spiked with rice wine vinegar acts both as marinade for the tofu and sauce for the finished dish. Then quick-pickled scallions and hot sesame oil make for a bright and spicy garnish.
Provided by Melissa Clark
Categories dinner, weekday, main course
Time 1h
Yield 4 servings
Number Of Ingredients 14
Steps:
- Heat oven to 400 degrees. Arrange tofu pieces, cut sides down, on a clean kitchen towel or paper towels. Cover with another kitchen towel, and place a flat cutting board on top. If your cutting board is lightweight, stack a few cans or a skillet on top to weigh it down. Let tofu drain for at least 10 minutes (and up to 30 minutes), then transfer to a cutting board. Cut strips into 3/4-inch pieces (1-inch thick), and transfer to a medium bowl.
- In a small bowl, whisk together oil, tamari, honey and 1 teaspoon vinegar. Toss half the mixture with the tofu, then toss in cornstarch. Arrange in a single layer on a rimmed sheet pan.
- On a separate rimmed sheet pan, toss together potato wedges, 1/2 teaspoon salt and pepper. Arrange in a single layer; do not crowd the pan. If they don't all fit, arrange extra wedges on the pan with the tofu.
- Bake tofu and potatoes until browned, 35 to 40 minutes, flipping them halfway through. If the tofu sticks (and this is likely), use a thin metal spatula to carefully loosen each one before flipping. A small offset spatula is perfect here.
- Meanwhile, in a medium bowl, combine scallions, 1 tablespoon vinegar and a large pinch each sugar and salt. Let sit while tofu and potatoes roast.
- To serve, toss tofu with some of the reserved tamari sauce, to taste. Serve with potato wedges, topped with scallions, cilantro and a drizzle of hot sesame chile oil or sprinkling of red-pepper flakes, and more tamari sauce. Sprinkle with peanuts if desired.
Nutrition Facts : @context http, Calories 298, UnsaturatedFat 8 grams, Carbohydrate 40 grams, Fat 11 grams, Fiber 6 grams, Protein 12 grams, SaturatedFat 2 grams, Sodium 843 milligrams, Sugar 10 grams
CRISPY SWEET AND SOUR BAKED TOFU
I once was at a restaurant in Toronto that served Southern Fried Tofu - crispy tofu slices with a tangy sauce on top and I have been on the hunt for a recipe to make it myself. I also wanted to create something that was baked, not fried - reducing fat content for a healthier meal. This recipe is as close as I could get and is really yummy. It's a fave for my family - kids love it too.
Provided by country girl kim
Categories Soy/Tofu
Time 50m
Yield 2-4 serving(s)
Number Of Ingredients 13
Steps:
- Remove tofu from package. Place between paper towels or tea towels and put a moderately heavy book on top for 30 minutes to press out the water.
- Slice into 9 slices, cutting each in half (18 pieces).
- Beat egg with water and set aside.
- Combine wheat germ, flour and breadcrumbs and set aside.
- Dip each piece of tofu into egg mixture and then gently press into crumb mixture, covering well. Place on greased baking sheet and bake at 350' for 30 minutes, turning once.
- While tofu is cooking, mix sauce ingredients except for the cornstarch/water into a small saucepan and whisk over medium heat until sugar and salt are dissolved.
- Add cornstarch mixture and whisk until the sauce thickens. When thick, turn off heat and set aside.
- When tofu is cooked, pour sauce on top and gently toss or use spoon to coat. Sauce should be thick and sticky....
- Top with sesame seeds and serve.
Nutrition Facts : Calories 395.2, Fat 15.3, SaturatedFat 3.4, Cholesterol 105.8, Sodium 1179.5, Carbohydrate 40.1, Fiber 4.7, Sugar 19.8, Protein 30.2
SWEET AND SOUR TOFU VEGGIES
Sweet and sour vegetables made with all kind of surprising ingredients. Give it a try, it's delicious!
Provided by Candice
Categories World Cuisine Recipes Asian
Yield 4
Number Of Ingredients 19
Steps:
- In a medium saucepan bring 2 cups of the water to a boil over high heat. Add the rice, reduce the heat, and simmer until the rice is tender and water is absorbed, 30 to 40 minutes. Transfer to a serving platter and keep warm.
- Remove excess water from the tofu, and then cut it into 1/2-inch cubes.
- In a small bowl, whisk the pineapple juice, lemon juice, ketchup, maple syrup, tamari, sesame oil, arrowroot, and ginger together.
- In a wok or large skillet, heat the vegetable oil over medium-high heat. Add the onion, carrot, green beans, bell pepper, mushrooms, and zucchini and stir-fry until tender, 3 to 5 minutes.
- Add the pineapple juice mixture, tofu and pineapple. Cook, stirring often, until the sauce is thickened, about 2 minutes. Spoon the veggies and sauce over the brown rice and serve.
Nutrition Facts : Calories 665.6 calories, Carbohydrate 94 g, Fat 22.8 g, Fiber 9.5 g, Protein 28.6 g, SaturatedFat 3.3 g, Sodium 631.8 mg, Sugar 25.3 g
SWEET AND SOUR TOFU
An easy and zingy sweet and sour stir-fry. If you're not sure if you like tofu, try this!
Provided by polaris
Categories World Cuisine Recipes Asian
Time 1h30m
Yield 4
Number Of Ingredients 12
Steps:
- Place tofu between 2 plates. Place a weight on the top plate to press water out of tofu. Let sit, draining off water occasionally, 1 to 2 hours.
- Slice tofu into chunky, bite-sized pieces.
- Heat oil in a large skillet over medium-high heat. Saute tofu until golden, about 5 minutes. Remove tofu and set aside.
- Whisk pineapple juice, brown sugar, vinegar, cornstarch, tamari, and salt together in the same pan. Stir constantly over medium heat until thickened, 3 to 5 minutes. Add pineapple chunks, bell peppers, and onion; reduce heat to low. Cook until onion and peppers are slightly soft, about 5 minutes. Add tofu and heat through, 2 to 3 minutes more. Serve over cooked rice.
Nutrition Facts : Calories 360.6 calories, Carbohydrate 57 g, Fat 11.3 g, Fiber 2.4 g, Protein 10 g, SaturatedFat 1.6 g, Sodium 557.8 mg, Sugar 30.3 g
CRISPY TOFU WITH SWEET-AND-SOUR SAUCE
Inspired by McDonald's Chicken McNuggets dipped in sweet-and-sour sauce - a classic combination that debuted nationwide in 1983 - this tofu appetizer gets its inexorable crunch from potato starch. Pan-fried until shatteringly crisp, pressed tofu, cut into cute little rectangles, eats a lot like Chicken McNuggets and cooks up gorgeously every time. But the true joy of a nugget lies in the dipping, and this recipe stars a totally chill, no-cook sweet-and-sour sauce. Apricot preserves provide fruity sweetness as well as body, and rice vinegar, soy sauce and onion powder add savoriness.
Provided by Eric Kim
Categories snack, finger foods, vegetables, appetizer
Time 45m
Yield 4 appetizer servings
Number Of Ingredients 10
Steps:
- Press the tofu: Wrap the block of tofu in a clean tea towel, and place on a cutting board. Weigh down the tofu with a sheet pan topped with something heavy, such as a large skillet, cans or books, until the tea towel is soaked, about 30 minutes.
- While the tofu is pressed, prep the zucchini: Halve the zucchini crosswise, then cut each piece lengthwise into 1/4-inch-thick planks. Finally, cut each plank lengthwise into 1/4-inch-thick "fries." Place the zucchini fries in a large colander set over a medium bowl. Add 1 teaspoon salt, and toss until evenly coated. Set aside to drain.
- Meanwhile, make the sauce: In a measuring cup, stir together the apricot preserves, rice vinegar, soy sauce, red-pepper flakes, 1 teaspoon onion powder and 2 teaspoons water until smooth. Transfer to a small dish for dipping, and set aside.
- Slice the pressed tofu in half horizontally, and cut each of those halves into 8 rectangular pieces, creating 16 nuggets total. Directly on the cutting board, season the tofu with 1 teaspoon salt and the remaining 1/2 teaspoon onion powder, smearing each piece around to catch all the seasonings.
- In a large bowl, toss to combine the potato starch and the remaining 1 teaspoon salt. Place the tofu in the starch, and gently toss with your hands until each piece is evenly coated.
- Fry the tofu: Heat a large skillet over medium-high, and add a thin layer of oil, enough to coat the bottom of the pan. Add the tofu in a single layer, and cook, flipping a couple of times, until lightly golden on both sides, about 10 minutes total. Transfer the cooked tofu to a towel-lined plate to drain, and season it with salt to taste.
- To serve, transfer the tofu and zucchini to a large platter, and serve alongside the dipping sauce.
SOUTHERN FRIED TOFU
Finger lickin' good! This recipe is simple to prepare and deliciuos to eat! Adapted from Veg For Life!
Provided by Sharon123
Categories Soy/Tofu
Time 40m
Yield 12 pieces
Number Of Ingredients 19
Steps:
- Cut the tofu horizontally into three equal slabs. Wrap each slab in a clean tea towel or paper towel and press the toful for 45 minutes. If time does not permit, wrap tofu and press gently to extract as much moisture as possible.
- For seasoning mix; place the nutritional yeast, salt, herbs, and spices in a wide, shallow mixing bowl. Stir well to combine.
- Stir the milk and lemon juice together in a small mixing bowl. Place the flour in mixing bowl.
- Cut each slab of tofu into 4 triangles, making a total of 12 in all. Working with one piece at a time, dredge the tofu in the flour. Shake off any excess. Now submerge the tofu in the "soured" milk. Coat the tofu in the seasoning mix.
- Coat a large skillet with vegetable oil and heat over medium high heat. When oil is hot, add the tofu pieces in a single layer. Cook until bottoms are well browned, then turn pieces over and cook until browned. Add more oil between batches and adjust the heat as necessary.
- As soon as tofu is removed from the skillet, place it on a plate lined with paper towels and blot off excess oil. Serve and enjoy!
Nutrition Facts : Calories 157.3, Fat 5.8, SaturatedFat 1.1, Cholesterol 1.9, Sodium 221.5, Carbohydrate 17.5, Fiber 8, Sugar 0.3, Protein 14.7
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