Basic Crispy Tofu

6 45 348
Ingredients Minutes Calories
Prep Cook Servings
30 min 15 min 2
Basic Crispy Tofu
Health Highlights
A basic tofu recipe that can be added to salads, soups and mains as a veggie-based protein boost.

Ingredients


1 block (12oz) Tofu, regular, extra firm (preferably organic, sprouted)
1 tsp Salt and pepper
1 tsp Garlic powder
1 tsp Onion powder
4 tbsp Potato starch
2 tbsp Grape seed oil

Instructions


  1. Press tofu on a plate lined with a paper towel. Add a heavy object such as a large can (as pictured below) and let it sit for 20-30 minutes allowing it to drain excess liquid.
  2. Remove the weight and drain off the excess liquid. Pat the tofu dry. Slice the tofu into 1-inch thick cubes, thick rectangles, or sticks, depending on your preference.
  3. Transfer the tofu to a shallow dish and season all sides well with half the salt, pepper, garlic powder, and onion powder (or any other seasonings you like).
  4. In another shallow dish, add the potato starch and season with half the salt, pepper, garlic powder, and onion powder (or any other seasonings you like).
  5. Toss tofu in potato starch mixture, until well coated on all sides.
  6. Set a large skillet over medium-high heat and add half the oil. Heat until the oil shimmers and flows smoothly to coat the bottom of the pan. It should not smoke. If you see a wisp of smoke, lower the heat slightly and immediately proceed with adding the tofu.
  7. Add all of the tofu in a single layer. The tofu should sizzle upon contact (if not, wait a few minutes to let the pan heat up more before continuing).
  8. At first, the tofu will stick to the pan (unless you're using a nonstick skillet). Wait until the tofu releases from the pan before browning the next side; the underside of the tofu should be golden-brown.
  9. As you flip tofu onto the other sides, add the remaining oil and continue frying until all sides are browned and crispy.
  10. Transfer the browned tofu to a cooling rack (it will remain crispy for a few hours, but will become chewy and lose its crispness if refrigerated).

Notes:

Quick Tips:

For extra flavor, toss the sliced tofu in a mixture of soy sauce, rice wine vinegar, and sesame oil and let stand for a few minutes before coating with cornstarch and frying.


Nutritional Highlights:

Tofu

Tofu has been linked to a lower risk of heart disease and is a great plant-based protein alternative. It also contains minerals such as calcium and magnesium that are essential for bone health.

Consult with your healthcare practitioner if you've had estrogen-sensitive breast cancer or a thyroid disorder as tofu may be counter-indicated.


Nutrition Facts

Per Portion

Calories 348
Calories from fat 193
Calories from saturated fat 18.2
Total Fat 21.4 g
Saturated Fat 2.0 g
Trans Fat 0
Polyunsaturated Fat 13.6 g
Monounsaturated Fat 5.8 g
Cholesterol 0
Sodium 666 mg
Potassium 388 mg
Total Carbohydrate 22.2 g
Dietary Fiber 4.0 g
Sugars 2.9 g
Protein 18.6 g

Dietary servings

Per Portion


Meat Alternative 1.2
Vegetables 1.0

Energy sources


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