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In this Southern-inspired healthy vegetarian recipe, the crispy, spice-infused tofu is served with an easy succotash of corn, lima beans and bell pepper. For an extra kick, serve with your favorite hot sauce.

Source: EatingWell Magazine, January/February 2015




Ingredient Checklist


Instructions Checklist
  • Heat 1 1/2 tablespoons oil in a medium skillet over medium heat. Add onion and bell pepper and cook, stirring, until softened, 3 to 4 minutes. Add corn and lima beans and cook, stirring frequently, until hot, 4 to 6 minutes. Stir in 1/2 teaspoon each garlic powder and salt. Remove from heat and cover to keep warm.

  • Meanwhile, slice tofu crosswise into 8 slabs. Pat dry with paper towels and sprinkle with the remaining 1/2 teaspoon salt. Combine paprika, thyme, pepper, cayenne and the remaining 1 teaspoon garlic powder in a shallow bowl. Dredge both sides of the tofu in the spice mixture. Stir cornstarch into the remaining spice mixture. Dredge the spiced tofu in the cornstarch mixture.

  • Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the tofu and cook, turning once, until almost blackened, 2 to 3 minutes per side. Transfer to a plate. Repeat with the remaining 1 tablespoon oil and tofu. Serve the tofu with the succotash and lemon wedges, if desired.

Nutrition Facts

2 slices tofu & 1 cup succotash
398 calories; protein 16.9g; carbohydrates 48.2g; dietary fiber 9g; sugars 5g; fat 17.8g; saturated fat 2.8g; vitamin a iu 2751.7IU; vitamin c 64.6mg; folate 89.3mcg; calcium 249.2mg; iron 4.8mg; magnesium 98.3mg; potassium 806mg; sodium 637.9mg; thiamin 0.2mg.

1 1/2 starch, 1 vegetable, 1/2 lean meat, 1 medium-fat meat, 2 1/2 fat