Friday, September 18, 2009

Ten Minute Tofu Dish

I was never a big fan of tofu as a kid, but now having experienced different methods of preparation, I can see its versatility and tastiness.

My new habit is purchasing Nasoya brand Super Firm Cubed Tofu. I enjoy my tofu as firm as can be, and I have had the best luck with this product. The added bonus is that it’s already been cubed, so there is no preparation necessary but to drain it.

10-Minute Tofu Side Dish
1-2 Servings

3 Tablespoons Canola Oil
8-ounce container Nasoya Cubed Super Firm Tofu
¼ cup marinade, such as Very Very Teriyaki by Soy Vay

Drain tofu well. Heat oil in a pan over medium high heat. When hot, add tofu. Fry tofu on all sides, stirring almost constantly as the tofu begins to crisp. The tofu will stick mercilessly if left unattended. Fry for about 8-10 minutes, until golden. It should look like this:

Lower heat to medium and add marinade. Stir and let simmer for about a minute.

Serve alone or with rice if desired.

I like the Soy Vay marinades, but they are incredibly salty so avoid that if you prefer have a low sodium diet. You may use any marinade you like that suits tofu well.

Nutritional Facts (figures reflect entire recipe)
Calories: 840
Total Fat: 65 g
Saturated Fat: 5.8 g
Polyunsaturated Fat: 23 g
Monounsaturated Fat: 29 g
Cholesterol: 0 g
Sodium: 1991 mg
Potassium: 538 mg
Total Carbohydrate: 33 g
Dietary Fiber: 5.2 g
Sugars: 20 g
Protein 35.8 g
Vitamin A: 7%
Vitamin B-6: 10%
Vitamin E: 43%
Calcium: 155%
Copper: 43%
Folate: 16%
Iron: 33%
Magnesium: 33%
Manganese: 134%
Niacin: 4%
Pantothenic Acid: 3%
Phosphorus: 41%
Riboflavin: 13%
Selenium: 56%
Thiamin: 24%
Zinc: 23%

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