Crispy Tofu and Vegetables

Crispy Tofu and Vegetables

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From: Diabetic Living Magazine

The contrast of the crispy, crunchy coating and silken interior of these tofu cutlets may convert the most avowed meat lover.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 10.5 to 12.3-ounce package light extra-firm tofu (fresh bean curd), drained
  • 3 tablespoons reduced-sodium soy sauce
  • 8 green onions
  • 8 ounces snow pea pods (2 cups), strings and tips removed
  • 1 tablespoon toasted sesame oil
  • 1 teaspoon grated fresh ginger or ½ teaspoon ground ginger
  • 1 clove garlic, minced
  • 1 red sweet pepper, seeded and cut into long, thin strips
  • 1 yellow sweet pepper, seeded and cut into long, thin strips
  • 3 tablespoons cornmeal
  • 1 tablespoon white or black sesame seeds, toasted (optional)


  • Prep

  • Ready In

  1. Cut tofu crosswise into eight slices. Arrange slices in one layer on a large plate or jelly-roll pan. Pour soy sauce over tofu; turn slices to coat and let stand for 1 hour.
  2. Meanwhile, cut root ends off green onions. Cut off dark green portion of onions, leaving 3 inches of white and light green. Cut green onions in half lengthwise, forming 16 long strips. Set aside. Cut pea pods in half lengthwise. Set aside.
  3. Pour oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry fresh ginger (if using) and garlic for 30 seconds. Add sweet pepper strips and stir-fry for 1 minute. Add green onions and pea pods; stir-fry for 2 to 3 minutes more or until crisp-tender.
  4. Drain tofu, reserving soy sauce. Stir reserved soy sauce and ground ginger (if using) into cooked vegetables; transfer vegetable mixture to a serving platter. Cover with foil and keep warm. Carefully dip tofu slices in cornmeal to lightly coat both sides. Cook in same skillet for 3 minutes on each side or until crisp and hot, using a spatula to turn carefully. (You may need to cook tofu slices in two batches; do not crowd skillet.) Serve tofu slices with vegetables. If desired, sprinkle with sesame seeds.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 150 calories; 5 g fat(1 g sat); 4 g fiber; 18 g carbohydrates; 9 g protein; 70 mcg folate; 0 mg cholesterol; 7 g sugars; 163 mg vitamin C; 60 mg calcium; 3 mg iron; 486 mg sodium; 379 mg potassium
  • Nutrition Bonus: Vitamin C (272% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, ½ starch, 1 lean meat, ½ fat

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