Sesame-Crusted Tofu over Vegetables

2 Reviews
From the EatingWell Kitchen

Marinated, sesame-crusted tofu tops a delightful medley of stir-fried vegetables that includes bok choy, bell pepper, scallions and snow peas. The recipe packs enough vegetables that all you need to add is a little short-grain brown rice to make it a meal.

Ingredients 4 servings

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  • Tofu & Marinade
  • 1 14-ounce package extra-firm water-packed tofu, drained
  • 2 cloves garlic, minced
  • 1/2 tablespoon grated or minced fresh ginger
  • 1 teaspoon reduced-sodium soy sauce
  • 1 teaspoon mirin (see Notes) or dry sherry
  • 1 teaspoon chile-garlic sauce (see Notes)
  • 1/2 teaspoon toasted sesame oil
  • Sauce
  • 1/2 cup water or vegetable broth
  • 3 tablespoons reduced-sodium soy sauce
  • 2 tablespoons mirin or sherry
  • 2 teaspoons chile-garlic sauce
  • 2 teaspoons cornstarch
  • 1 teaspoon toasted sesame oil
  • Vegetables
  • 2 tablespoons sesame seeds
  • 1 tablespoon peanut oil, divided
  • 3 cloves garlic, minced
  • 1 tablespoon grated fresh ginger
  • 1 1/2 pounds bok choy, trimmed and very coarsely chopped
  • 1 red bell pepper, cut into 1-inch pieces
  • 1 bunch scallions, trimmed and cut into 1-inch pieces
  • 1 1/2 cups snow peas, trimmed

Preparation

  • Active

  • Ready In

  1. To prepare tofu & marinade: Fold a clean kitchen towel and place it on a cutting board or large plate. Set tofu on the towel. Put another folded clean towel over the tofu and place a flat, heavy weight (such as a skillet) on top; drain for 30 minutes.
  2. Combine garlic, ginger, soy sauce, mirin (or sherry), chile-garlic sauce and sesame oil in a bowl. Cut the drained tofu into 1-inch cubes. Add to the marinade and toss to coat. Cover and let marinate in the refrigerator for 30 minutes.
  3. To prepare sauce: Whisk water (or broth), soy sauce, mirin (or sherry), chile-garlic sauce, cornstarch and sesame oil in a small bowl. Set aside.
  4. To stir-fry tofu & vegetables: Toss the tofu with sesame seeds in a large bowl. Heat 1 teaspoons peanut oil in a large nonstick skillet over medium heat. Add the tofu and cook, turning often, until golden and crusty, 8 to 10 minutes. Cover and keep warm.
  5. Heat the remaining 1 teaspoons peanut oil in a wok or large nonstick skillet over medium-high heat. Add garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add bok choy, bell pepper, scallions and snow peas; cook, stirring, until the vegetables are crisp-tender, 5 to 7 minutes.
  6. Make a well in the vegetables; whisk the reserved sauce and add to the center of the pan. Bring the sauce to a boil, stirring, until thickened. Toss the vegetables with the sauce. Transfer to a large shallow serving bowl and top with the tofu.
  • Notes: Mirin is a sweet, low-alcohol rice wine essential in Japanese cooking. Look for it in your supermarket with other Asian ingredients.
  • A blend of ground chiles, garlic and vinegar, chile-garlic sauce is commonly used to add heat and flavor to Asian soups, sauces and stir-fries. It can be found in the Asian section of large supermarkets (sometimes labeled as chili- garlic sauce or paste) and keeps up to 1 year in the refrigerator.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: about 1 1/2 cups
  • Per serving: 232 calories; 12 g fat(2 g sat); 5 g fiber; 19 g carbohydrates; 14 g protein; 131 mcg folate; 0 mg cholesterol; 8 g sugars; 0 g added sugars; 8529 IU vitamin A; 103 mg vitamin C; 438 mg calcium; 5 mg iron; 483 mg sodium; 1006 mg potassium
  • Nutrition Bonus: Vitamin C (172% daily value), Vitamin A (171% dv), Calcium (44% dv), Folate (33% dv), Iron & Potassium (29% dv), Magnesium (23% dv).
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 1 medium-fat meat, 1 1/2 fat

Reviews 2

March 27, 2012
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By: EatingWell User
Nutritious and Tasty This is a great low fat, nutritious meal if your looking to eat healthy and lose weight. The sesame crusted tofu tastes great, but I recommend using duck sauce to flavor the tofu even more. Press it with a tofu press like one from TofuXpress and it will be a dish you'll be making much more.
May 09, 2011
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By: EatingWell User
I love this dish! This dish comes together easily, and it's delicious. It's now our "meatless Monday" staple. I love the bok choy, but we've used broccoli when we didn't have it and add onion with the garlic and ginger. Pros: easy, delicious, filling, flexible Cons: think ahead to drain the tofu, too many pots/bowls

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