Heart-Healthy Crispy Pan-Fried Tofu
Elevate your plant-based meals with this Heart-Healthy Crispy Pan-Fried Tofu recipe, a perfect balance of crunch and flavor crafted for guilt-free indulgence. Made with protein-packed extra-firm tofu that’s marinated in a savory blend of low-sodium soy sauce, rice vinegar, and a touch of maple syrup, this dish is both nutritious and delicious. A light coating of cornstarch ensures a golden, crispy exterior when pan-fried in just a splash of heart-healthy extra-virgin olive oil. Garnished with fragrant green onions and toasty sesame seeds, this quick and easy tofu recipe is ready in under 35 minutes and makes the ideal centerpiece for a wholesome lunch or dinner. Whether paired with stir-fried veggies or served over a bed of brown rice, this tofu delight is a must-try for anyone seeking healthy, satisfying meals.
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Ingredients
- 14 oz extra-firm tofu
- 2 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tsp maple syrup
- 1 tsp garlic powder
- 0.5 tsp ginger powder
- 2 tbsp cornstarch
- 2 tbsp extra-virgin olive oil
- 2 green onions, chopped
- 1 tbsp sesame seeds
Directions
Step 1
Drain and press the tofu: Remove the tofu from the package and drain the water. Wrap it in a clean kitchen towel and place a heavy object on top (like a cast iron pan) to press out excess moisture for about 15 minutes.
Step 2
Cut the tofu into cubes: After pressing, cut the tofu into 1-inch cubes and set aside.
Step 3
Make the marinade: In a large bowl, whisk together the low-sodium soy sauce, rice vinegar, maple syrup, garlic powder, and ginger powder.
Step 4
Marinate the tofu: Add the tofu cubes to the bowl and gently toss to coat. Let the tofu marinate for at least 10 minutes, allowing it to absorb the flavors.
Step 5
Preheat the pan: Heat 2 tablespoons of extra-virgin olive oil in a large non-stick skillet over medium heat.
Step 6
Coat the tofu in cornstarch: While the pan is heating, sprinkle the cornstarch over the marinated tofu cubes and gently toss until evenly coated.
Step 7
Fry the tofu cubes: Once the oil is hot, carefully add the tofu cubes to the pan in a single layer. Cook for 8-10 minutes, turning occasionally, until all sides are crispy and golden brown.
Step 8
Garnish and serve: Remove the skillet from heat. Garnish the crispy tofu with chopped green onions and sesame seeds. Serve hot and enjoy!
Nutrition Facts
| Serving size | (701.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1035.5 |
| Total Fat 64.2g | 0% |
| Saturated Fat 9.3g | 0% |
| Polyunsaturated Fat 2.1g | |
| Cholesterol 0mg | 0% |
| Sodium 1100.1mg | 0% |
| Total Carbohydrate 55.1g | 0% |
| Dietary Fiber 15.9g | 0% |
| Total Sugars 11.6g | |
| Protein 71.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 2866.6mg | 0% |
| Iron 15.5mg | 0% |
| Potassium 1555.6mg | 0% |
Source of Calories