Sesame-Crusted Tofu over Vegetables

Sesame-Crusted Tofu over Vegetables

Marinated, sesame-crusted tofu tops a delightful medley of stir-fried vegetables that includes bok choy, bell pepper, scallions and snow peas. The recipe packs enough vegetables that all you need to add is a little short-grain brown rice to make it a meal.

From EatingWell: May/June 2011, EatingWell Fast & Flavorful Meatless Meals (2011)
Yield: 4 servings, about 1 1/2 cups each
Active Time: 45 minutes
Total Time: 1 3/4 hours

Ingredients

Tofu & Marinade

  1. 1 14-ounce package extra-firm water-packed tofu, drained
  2. 2 cloves garlic, minced
  3. 1/2 tablespoon grated or minced fresh ginger
  4. 1 teaspoon reduced-sodium soy sauce
  5. 1 teaspoon mirin (see Notes) or dry sherry
  6. 1 teaspoon chile-garlic sauce (see Notes)
  7. 1/2 teaspoon toasted sesame oil

Sauce

  1. 1/2 cup water or vegetable broth
  2. 3 tablespoons reduced-sodium soy sauce
  3. 2 tablespoons mirin or sherry
  4. 2 teaspoons chile-garlic sauce
  5. 2 teaspoons cornstarch
  6. 1 teaspoon toasted sesame oil

Vegetables

  1. 2 tablespoons sesame seeds
  2. 1 tablespoon peanut oil, divided
  3. 3 cloves garlic, minced
  4. 1 tablespoon grated fresh ginger
  5. 1 1/2 pounds bok choy, trimmed and very coarsely chopped
  6. 1 red bell pepper, cut into 1-inch pieces
  7. 1 bunch scallions, trimmed and cut into 1-inch pieces
  8. 1 1/2 cups snow peas, trimmed

Preparation

  1. To prepare tofu & marinade: Fold a clean kitchen towel and place it on a cutting board or large plate. Set tofu on the towel. Put another folded clean towel over the tofu and place a flat, heavy weight (such as a skillet) on top; drain for 30 minutes.
  2. Combine garlic, ginger, soy sauce, mirin (or sherry), chile-garlic sauce and sesame oil in a bowl. Cut the drained tofu into 1-inch cubes. Add to the marinade and toss to coat. Cover and let marinate in the refrigerator for 30 minutes.
  3. To prepare sauce: Whisk water (or broth), soy sauce, mirin (or sherry), chile-garlic sauce, cornstarch and sesame oil in a small bowl. Set aside.
  4. To stir-fry tofu & vegetables: Toss the tofu with sesame seeds in a large bowl. Heat 1 teaspoons peanut oil in a large nonstick skillet over medium heat. Add the tofu and cook, turning often, until golden and crusty, 8 to 10 minutes. Cover and keep warm.
  5. Heat the remaining 1 teaspoons peanut oil in a wok or large nonstick skillet over medium-high heat. Add garlic and ginger; cook, stirring, until fragrant, about 30 seconds. Add bok choy, bell pepper, scallions and snow peas; cook, stirring, until the vegetables are crisp-tender, 5 to 7 minutes.
  6. Make a well in the vegetables; whisk the reserved sauce and add to the center of the pan. Bring the sauce to a boil, stirring, until thickened. Toss the vegetables with the sauce. Transfer to a large shallow serving bowl and top with the tofu.

Tips & Notes

Nutrition

Nutrition Per Serving: 232 calories; 12 g fat (2 g sat, 4 g mono); 0 mg cholesterol; 19 g carbohydrates; 14 g protein; 5 g fiber; 483 mg sodium; 1006 mg potassium.

Nutrition Bonus: Vitamin C (172% daily value), Vitamin A (171% dv), Calcium (44% dv), Folate (33% dv), Iron & Potassium (29% dv), Magnesium (23% dv).

1 Carbohydrate Serving

Exchanges: 2 vegetable, 1 medium-fat meat, 1 1/2 fat