SWEET & SOUR TOFU
Enjoy our sweet and sour tofu for one. With pineapple, red pepper, onion and Chinese flavourings, it's vegan and healthy, delivering three of your 5-a-day
Provided by Esther Clark
Categories Dinner, Supper
Time 25m
Number Of Ingredients 11
Steps:
- Heat half the oil in a non-stick frying pan over a medium heat. Add the tofu and fry for 5 mins, turning regularly, until golden brown on all sides. Remove to a plate with a slotted spoon and set aside.
- Heat the remaining oil in the pan over a high heat. Fry the onion, pepper and garlic for 5-6 mins, or until the veg begins to soften. Add the pineapple, ketchup, vinegar, soy sauce and 50ml water, and simmer for 1 min, or until slightly reduced. Stir the tofu back into the pan.
- Cook the basmati rice following pack instructions. Serve the tofu in bowls with the rice and a sprinkling of sesame seeds.
Nutrition Facts : Calories 530 calories, Fat 17 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 75 grams carbohydrates, Sugar 18 grams sugar, Fiber 8 grams fiber, Protein 15 grams protein, Sodium 1.2 milligram of sodium
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 & SAVORY SAUTEED OR BAKED TOFU
Categories Bake Sauté Vegetarian Quick & Easy Dinner Tofu Fall Winter Healthy
Yield 4 People
Number Of Ingredients 4
Steps:
- 1. Cut tofu into 1/2-inch-thick slices. Blot well between clean tea towels or several layers of paper towel, and cut into 1/2 inch dice. 2. To sautee, slowly heat the oil, honey, and soy sauce together in a wide skillet, stirring together as they heat. Add tofu and stir quickly to coat with the liquid. Saute over medium-high heat until golden-brown and crisp on most sides, about 10 minutes, and serve. 3 To bake, preheat oven to 400 degrees. Combine oil, honey, and soy sauce in a mixing bowl and stir together. Stir in the tofu to coat with the sauce. Bake in a shallow, foil-lined baking pan, stirring occasionally, until tofu is golden brown and the liquid has been absorbed, 30 to 40 minutes, and serve.
SWEET AND SAVORY SAUTéED OR BAKED TOFU
This is a family favorite that I make regularly. It can be sautéed or baked and is a great accompaniment to Asian-style noodle or rice dishes.
Yield 4 servings
Number Of Ingredients 4
Steps:
- Cut the tofu into 1/2-inch-thick slices. Blot well between clean tea towels or several layers of paper towel, and cut into 1/2-inch dice.
- To sauté, slowly heat the oil, honey, and soy sauce together in a wide skillet, stirring together as they heat. Add the tofu and stir quickly to coat with the liquid. Sauté over medium-high heat until golden-brown and crisp on most sides, about 10 minutes, and serve.
- To bake, preheat the oven to 400°F. Combine the oil, honey, and soy sauce in a mixing bowl and stir together. Stir in the tofu to coat with the sauce. Bake in a shallow, foil-lined baking pan, stirring occasionally, until the tofu is golden brown and the liquid has been absorbed, 30 to 40 minutes, and serve.
- Sweet and Savory Sautéed or Baked Tofu (this page)
- Chinese-Style Vegetable Fried Rice (page 94)
- or
- Asian Sesame-Soy Noodles (page 85)
- Crisp raw bell pepper strips and carrot and celery sticks
- Calories: 138
- Total Fat: 8g
- Protein: 9g
- Carbohydrate: 7g
- Cholesterol: 0mg
- Sodium: 511mg
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