Basic Crispy Tofu

Basic Crispy Tofu

A basic tofu recipe that can be added to salads, soups and mains as a veggie-based protein boost.
Health Rating
Prep Cook Ready in Servings
30 min 15 min 45 min 2

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 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 1/2 tsp each 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 1/2 each 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 1 tbsp 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 1 tbsp of 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).

 

 

Nutrition Facts

Per Portion

Calories 439
Calories from fat 242
Calories from saturated fat 26.2
Total Fat 26.9 g
Saturated Fat 2.9 g
Trans Fat 0
Polyunsaturated Fat 12.9 g
Monounsaturated Fat 4.5 g
Cholesterol 0
Sodium 637 mg
Potassium 507 mg
Total Carbohydrate 22.0 g
Dietary Fiber 1.9 g
Sugars 1.9 g
Protein 27.3 g

Dietary servings

Per Portion


Meat Alternative 1.2
Vegetables 1.0

Energy sources


Pygal20%431.63575096896705124.0506397360003355%393.2542077108535281.743233038419525%318.2401192329785132.6639780893640620%55%25%CarbohydratesFatProtein

Notes:

Quick Tips:

For extra flavour, 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.

Recipe from:
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