Crispy Tofu and Vegetables
Nutrition Facts Per Serving:
- Servings Per Recipe: 4
- cal.(kcal): 151
- Fat, total(g): 6
- sat. fat(g): 1
- carb.(g): 15
- fiber(g): 3
- pro.(g): 9
- vit. A(IU): 3353
- vit. C(mg): 116
- sodium(mg): 473
- calcium(mg): 61
- iron(mg): 3
- 1 12 - 16 ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained
- 3 tablespoons reduced-sodium teriyaki sauce or soy sauce
- 2 cups fresh snow pea pods (8 ounces)
- 1/4 cup yellow cornmeal
- 1/8 teaspoon ground red pepper
- 2 teaspoons toasted sesame oil
- 1 medium red sweet pepper, cut into thin strips
- 1 medium yellow sweet pepper, cut into thin strips
- 8 green onions, cut into 2-inch pieces
- 2 teaspoons cooking oil
- 1 tablespoon white 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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