Low Fat Tahu Goreng

Indulge in the guilt-free flavors of Low Fat Tahu Goreng, a light and healthy twist on the traditional Indonesian snack. This protein-packed dish features firm tofu cubes marinated in a vibrant blend of low-sodium soy sauce, zesty lime juice, aromatic garlic, ground coriander, and a hint of turmeric. Air-fried or pan-fried to golden perfection with minimal oil, these crispy bites are perfect for those seeking a low-fat, high-protein option that doesn’t skimp on flavor. Elevate the presentation with a garnish of fresh spring onions and spicy red chilies for a delightful crunch and a pop of color. Whether you enjoy it as a snack or pair it with your favorite dishes, this easy-to-make recipe brings bold, traditional flavors with a healthy twist. Perfect for quick weeknight meals and meal prep alike!

Nutriscore Rating: 83/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams firm tofu (tahu)
• 2 tablespoons soy sauce (low sodium)
• 1 teaspoon lime juice
• 2 cloves garlic
• 0.5 teaspoon ground coriander
• 0.25 teaspoon turmeric powder
• 0.25 teaspoon chili flakes (optional)
• 0.5 teaspoon sesame oil (for marinade)
• 1 spray cooking spray (optional, for air fryer or pan-frying)
• 2 stalks spring onions (for garnish)
• 1 piece red chilies (for garnish, optional)

Directions

Step 1

Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a weight on top. Let it sit for 10-15 minutes.

Step 2

Cut the tofu into bite-sized cubes once pressed and set aside.

Step 3

In a small bowl, prepare the marinade by combining the soy sauce, lime juice, minced garlic, ground coriander, turmeric powder, chili flakes (if using), and sesame oil.

Step 4

Place the tofu cubes in a shallow dish or resealable plastic bag. Pour the marinade over the tofu and toss gently to coat. Let it marinate for at least 10 minutes to absorb the flavors.

Step 5

Preheat an air fryer to 180°C (350°F) or heat a nonstick skillet over medium heat. Lightly spray the cooking surface with cooking spray, if using.

Step 6

If using an air fryer, arrange the marinated tofu cubes in a single layer in the basket and air fry for 12-15 minutes, shaking the basket halfway through, until golden and slightly crispy.

Step 7

If pan-frying, cook the tofu cubes in the skillet for 2-3 minutes on each side until golden brown, turning gently with tongs to avoid breaking the cubes.

Step 8

Transfer the cooked tofu to a serving plate and garnish with thinly sliced spring onions and red chilies (if using).

Step 9

Serve warm as a snack or as a protein-rich addition to a main meal.

Nutrition Facts

Serving size	(481.2g)

Amount per serving	% Daily Value*
Calories	649.1

Total Fat 35.1g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1067.3mg	0%
Total Carbohydrate 17.8g	0%
Dietary Fiber 3.7g	0%
Total Sugars 3.9g
Protein 66.2g	0%

Vitamin D 0IU	0%
Calcium 2768.1mg	0%
Iron 12.5mg	0%
Potassium 1308.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.5%

Protein: 40.6%

Carbs: 10.9%