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Crispy Tofu and Vegetables

Frying enhances the flavor and texture of tofu marinated in teriyaki sauce. Stir-fried sweet peppers, green onions, and pea pods complete this low-fat vegetarian meal.

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3.0 by 5 people

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  • Makes: 4 servings
  • Prep: 15 mins
  • Marinate: 15 mins
  • Cook: 9 mins

Crispy Tofu and Vegetables

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3.0 by 5 people

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Directions

  1. Remove strings and tips from pea pods; cut in half. Set pea pods aside. 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. 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 seeds.
  6. Makes 4 main-dish servings
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Nutrition Facts (Crispy Tofu and Vegetables)

  • Per serving:
  • 151 kcal cal.,
  • 6 g fat
  • (1 g sat. fat,
  • 1 g polyunsaturated fat,
  • 1 g monounsatured fat),
  • 473 mg sodium,
  • 15 g carb.,
  • 3 g fiber,
  • 2 g sugar,
  • 9 g pro.
  • Percent Daily Values are based on a 2,000 calorie diet
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