Fried Tofu and Watercress Salad

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Fried Tofu and Watercress Salad
Makes: 4 servings
Start to Finish: 30 mins
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Fried Tofu and Watercress Salad
Ingredients
  • 1
    12 ounce package light, extra-firm tofu (fresh bean curd), drained
  • 3
    tablespoons tamari sauce or reduced-sodium soy sauce
  • 1/3
    cup rice vinegar
  • 2
    tablespoons grated fresh ginger
  • 1
    tablespoon sugar
  • 1
    teaspoon Dijon-style mustard or 1/4 teaspoon dry mustard
  • 1/4
    teaspoon salt
  • 1/3
    cup cooking oil
  • 1/3
    cup cornmeal
  • 1
    tablespoon sesame seeds, toasted
  • 2
    teaspoons cooking oil
  • 6
    cups torn spinach
  • 1
    bunch watercress (about 1 1/2 cups)
  • 1
    cup sliced fresh button mushrooms or enoki mushrooms
  • 1
    cup red and/or yellow cherry tomatoes
  • 1
    medium red onion, halved lengthwise and thinly sliced
Directions

1. Cut tofu crosswise into eight 1/2-inch slices. In a 2-quart rectangular baking dish arrange slices in a single layer. Pour tamari sauce over tofu; turn slices to coat. Let stand for 15 minutes.

2. Meanwhile, for vinaigrette, in a blender container or food processor bowl combine vinegar, ginger, sugar, mustard, and salt. Cover and blend or process until combined. With blender or processor running, add the 1/3 cup oil in a thin steady stream. Blend or process for 15 seconds more.

3. Drain tofu, discarding tamari sauce. In a shallow dish combine cornmeal and sesame seeds. Carefully dip tofu slices in cornmeal mixture to lightly coat both sides. In a large nonstick skillet cook tofu in the 2 teaspoons hot oil for 5 to 6 minutes or until crisp and hot, carefully turning once. (You may need to cook tofu in two batches; avoid crowding the skillet.)

4. In an extra-large bowl combine spinach, watercress, mushrooms, tomatoes, and red onion. Pour the vinaigrette over spinach mixture; toss to coat. Divide among 4 dinner plates. Cut the tofu slices in half diagonally. Arrange the tofu over spinach mixture. If desired, sprinkle with additional sesame seeds. Makes 4 servings.

Nutrition Facts (Fried Tofu and Watercress Salad)
  • Servings Per Recipe 4,
  • Calories 330,
  • Protein (gm) 11,
  • Carbohydrate (gm) 21,
  • Fat, total (gm) 23,
  • Saturated fat (gm) 3,
  • Monosaturated fat (gm) 9,
  • Polyunsaturated fat (gm) 9,
  • Dietary Fiber, total (gm) 6,
  • Sugar, total (gm) 7,
  • Vitamin A (IU) 3401,
  • Vitamin C (mg) 30,
  • Thiamin (mg) 0,
  • Riboflavin (mg) 0,
  • Niacin (mg) 3,
  • Pyridoxine (Vit. B6) (mg) 0,
  • Folate (µg) 44,
  • Sodium (mg) 1030,
  • Potassium (mg) 653,
  • Calcium (DV %) 91,
  • Iron (DV %) 5,
  • Vegetables () 2,
  • Starch () 1,
  • Medium-Fat Meat () 1,
  • Fat () 4,
  • Percent Daily Values are based on a 2,000 calorie diet
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