Meatless Monday: Pan-Crisped Tofu With Greens and Peanut Dressing

This easy to make and low-calorie meal is high in protein and high in taste.

Posted: 05/14/2012 07:16 AM EDT
Meatless Monday: Pan-Crisped Tofu With Greens and Peanut Dressing

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of preventable chronic conditions like cancer, cardiovascular disease, diabetes and obesity.

 

Enter Meatless Monday. This week's recipe is Pan-Crisped Tofu with Greens and Peanut Dressing. "Sautéing tofu cubes for this recipe gives them a nice firm texture and caramelized flavor," says the Cooking Light website.

 

Pan-Crisped Tofu with Greens and Peanut Dressing

 

Serves 8

 

—1/3 cup white miso (soybean paste) OR creamy peanut butter

—1/3 cup mirin (sweet rice wine)

—1/3 cup rice vinegar

—1 tablespoon finely grated peeled fresh ginger

—1/2 cup chopped dry-roasted peanuts, divided 

—5 tablespoons canola oil, divided 

—2 (14-ounce) packages water-packed firm tofu, drained

—8 cups gourmet salad greens

—Minced fresh chives (optional)

 

Combine first four ingredients, 1/4 cup peanuts, and three tablespoons oil in a small bowl; stir with a whisk.

 

Cut each tofu block crosswise into eight (1/2-inch-thick) slices. Arrange tofu on several layers of paper towels. Top with several more layers of paper towels; top with a cast-iron skillet or other heavy pan. Let stand 30 minutes. Remove tofu from paper towels.

 

Heat one tablespoon oil in a large nonstick skillet over medium-high heat. Add eight tofu slices to pan; sauté four minutes on each side or until crisp and golden.

 

Remove from pan, and drain tofu on paper towels. Repeat procedure with remaining one tablespoon oil and remaining 8 tofu slices.

 

Place one cup greens on each of eight plates.

 

Top each serving with two tofu slices, three tablespoons miso mixture, and 1 1/2 teaspoons chopped peanuts.

 

Garnish each serving with chives, if desired.

 

This recipe comes from Cooking Light.

 

Nutrition info: 266 calories, 18 g total fat, 2 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 375 mg sodium, 13 g total carbs, 4 g dietary fiber and 14 g protein.

 

 

BET Health News - We go beyond the music and entertainment world to bring you important medical information and health-related tips of special relevance to Blacks in the U.S. and around the world. Click here to subscribe to our newsletter.

Videos You May Like

(Photo: Courtesy cookinglight.com)

From Our Partners