Heart-Healthy Crispy Air Fried Tofu
Discover the perfect balance of flavor and nutrition with this Heart-Healthy Crispy Air Fried Tofu recipe! Featuring protein-packed extra-firm tofu and a tangy marinade of low-sodium soy sauce, sesame oil, garlic powder, and onion powder, this dish is as delicious as it is nutritious. A light dusting of cornstarch ensures irresistibly crispy results, all achieved in just 15 minutes using an air fryer—no deep frying required! Ideal for plant-based eaters or anyone seeking a wholesome vegan option, this quick and easy recipe is low in sodium, packed with heart-friendly ingredients, and perfect for busy weeknights. Serve atop brown rice or alongside steamed vegetables for a satisfying, guilt-free meal you'll love.
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Ingredients
- 14 oz Extra-firm tofu
- 2 tbsp Low-sodium soy sauce
- 1 tsp Sesame oil
- 0.5 tsp Garlic powder
- 0.5 tsp Onion powder
- 0.25 tsp Ground black pepper
- 2 tbsp Cornstarch
- 0 Cooking spray
Directions
Step 1
Begin by draining the tofu and patting it dry with paper towels. To remove excess moisture, wrap the tofu in a clean kitchen towel, place a weight on top, and let it sit for about 15 minutes.
Step 2
While the tofu is being pressed, prepare the marinade. In a medium-sized bowl, combine the low-sodium soy sauce, sesame oil, garlic powder, onion powder, and ground black pepper. Stir the mixture until well combined.
Step 3
Once the tofu is pressed and dried, cut it into bite-sized cubes, approximately 1-inch in size.
Step 4
Add the tofu cubes to the marinade, making sure each piece is well-coated. Let it marinate for at least 10 minutes to absorb the flavors.
Step 5
Preheat your air fryer to 375°F (190°C).
Step 6
After marination, sprinkle the cornstarch over the tofu and gently toss to coat evenly. This will contribute to a crispy texture.
Step 7
Lightly spray the air fryer basket with cooking spray to prevent sticking, then place the tofu cubes in a single layer inside the basket. Avoid overcrowding; work in batches if necessary.
Step 8
Air fry the tofu for about 15 minutes or until golden and crispy, shaking the basket halfway through for even cooking.
Step 9
Once done, remove the tofu from the air fryer and let it cool slightly before serving.
Step 10
Serve the crispy air-fried tofu with a side of steamed vegetables or over brown rice for a complete heart-healthy meal. Enjoy!
Nutrition Facts
| Serving size | (460.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 788.8 |
| Total Fat 46.0g | 0% |
| Saturated Fat 6.8g | 0% |
| Polyunsaturated Fat 5.8g | |
| Cholesterol 0mg | 0% |
| Sodium 1063.0mg | 0% |
| Total Carbohydrate 34.5g | 0% |
| Dietary Fiber 9.7g | 0% |
| Total Sugars 2.4g | |
| Protein 66.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2720.6mg | 0% |
| Iron 12.0mg | 0% |
| Potassium 972.6mg | 0% |
Source of Calories