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

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

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

Pan-Crisped Tofu with Greens and Peanut Dressing is easy to make and a low-calorie meal that is high in protein and high in taste.

Published May 14, 2012

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.



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(Photo: Courtesy

Written by Kellee Terrell


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