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2
cups fresh sugar snap peas (8 ounces)
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1
12 - 16 ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained (see tip, page 00)
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3
tablespoons reduced-sodium teriyaki sauce or soy sauce
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1/4
cup yellow cornmeal
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1/8
teaspoon ground red pepper
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2
teaspoons toasted sesame oil
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1
medium red sweet pepper, cut into thin strips
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1
medium yellow sweet pepper, cut into thin strips
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8
green onions, cut into 2-inch pieces
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2
teaspoons cooking oil
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1
tablespoon white or black sesame seed, toasted (optional)
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
- Servings Per Recipe 4,
- Calories 151,
- Protein (gm) 9,
- Carbohydrate (gm) 15,
- Fat, total (gm) 6,
- Saturated fat (gm) 1,
- Monosaturated fat (gm) 1,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 3,
- Sugar, total (gm) 2,
- Vitamin A (IU) 3353,
- Vitamin C (mg) 116,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 1,
- Pyridoxine (Vit. B6) (mg) 0,
- Folate (µg) 52,
- Sodium (mg) 473,
- Potassium (mg) 263,
- Calcium (DV %) 61,
- Iron (DV %) 3,
- Vegetables () 1,
- Starch () 1,
- Lean Meat () 1,
- Fat () 1,
- Percent Daily Values are based on a 2,000 calorie diet
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this is delicious, I love the cornmeal crust, so nice and crispy! I do recommend, however, dry-frying or baking the tofu prior to marinating to release excess moisture, this step enables the tofu to soak up more of the marinade and prevents the texture from getting mushy.
1/10/2011 01:29:09 PM Report Abuse