Crispy Tofu and Vegetables


Nutrition Facts Per Serving:
- Servings: 4 servings
- Calories151
- Total Fat (g)6
- Saturated Fat (g)1
- Sodium (mg)473
- Carbohydrate (g)15
- Fiber (g)3
- Protein (g)9
- Vitamin C (DV%)196
- Calcium (DV%)6
- Iron (DV%)14
Diabetic Exchanges
| 1 | 12- to 16-ounce packagelight, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained |
| 3 | tablespoonsreduced-sodium teriyaki sauce or soy sauce |
| 2 | cupsfresh snow pea pods (8 ounces) |
| 1/4 | cupyellow cornmeal |
| 1/8 | teaspoonground red pepper |
| 2 | teaspoonstoasted sesame oil |
| 1 | mediumred sweet pepper, cut into thin strips |
| 1 | mediumyellow sweet pepper, cut into thin strips |
| 8 | green onions, cut into 2-inch pieces |
| 2 | teaspoonscooking oil |
| 1 | tablespoonwhite or black sesame seed, toasted (optional) |
1. Cut tofu crosswise into eight 1/2-inch-thick slices. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons of the teriyaki sauce over tofu; turn slices to coat. Let stand at room temperature for 15 minutes.
2. Remove strings and tips from pea pods; cut in half. Set pea pods aside. In a shallow dish combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside.
3. Pour 1 teaspoon of the sesame oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry sweet pepper strips for 2 minutes. Add pea pods and green onions; stir-fry for 2 to 3 minutes more or until crisp-tender.
4. Remove skillet from heat; stir in the remaining 1 tablespoon teriyaki sauce. Transfer vegetable mixture to a serving platter; cover and keep warm. Wipe skillet clean.
5. In the same skillet heat the remaining 1 teaspoon sesame oil and the cooking oil over medium heat. Cook the coated tofu slices for 2-1/2 to 3 minutes on each side or until crisp and golden brown, using a spatula to turn carefully. Serve tofu slices over vegetable mixture. If desired, sprinkle with sesame seed. Makes 4 servings.
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