Summer Fried Tofu with Roasted Vegetables

 

Some people may run at the mere mention of tofu. It’s gelatinous texture, it’s lack of flavor can easily ruin a dish. I don’t eat tofu often, and when I do, I like to add it to dishes to increase their nutritional content without taking away from their flavor (Feisty Green Beans is a great example of this). This dish is a rarity; it forces tofu into the spotlight. Why would I do something so daring? I had half a package of tofu left over from making Feisty Green Beans and didn’t want it to go to waste. Simple.

The key to making tofu work on its own is not to leave it alone. Tofu has no flavor; you must add flavor. Imagine the possibilities! Another key is to prepare the tofu properly to avoid a potentially off-putting texture. For a dish like this, ideally, you want to use extra-firm tofu and press it for 15-30 minutes.  This does a couple of things. Most importantly, it removes the flavorless moisture so that the flavorful moisture can be absorbed. And secondly, it helps the tofu’s outside become crispy when frying.

 

 Another thing to remember when forcing tofu into the spotlight is that you must love your marinade. This is the only flavor you will taste, so make sure it is perfect. 

 
The roasted vegetables were delicious. I used really fresh red potatoes, and that made a big difference. If you don’t have summer squash, you can use tomatoes, asparagus, or carrots, just to name a few ideas. I doused this dish in cilantro after I pulled it from the oven and that made the lemon juice sing. 
 
Check out my fabulous new chef’s knife my loving husband gave me for my birthday! My other knife was dangerously dull and could no longer hold a sharp edge. Look how nicely this knife chopped the cilantro!
 
 
Fried Tofu
Serves 4
Tofu seasoned with lemon juice, cumin, paprika, and olive oil and gently fried.
Print
Total Time
1 hr 10 min
Total Time
1 hr 10 min
351 calories
7 g
0 g
30 g
18 g
4 g
160 g
315 g
1 g
0 g
25 g
Nutrition Facts
Serving Size
160g
Servings
4
Amount Per Serving
Calories 351
Calories from Fat 262
% Daily Value *
Total Fat 30g
46%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 17g
Cholesterol 0mg
0%
Sodium 315mg
13%
Total Carbohydrates 7g
2%
Dietary Fiber 3g
12%
Sugars 1g
Protein 18g
Vitamin A
5%
Vitamin C
8%
Calcium
78%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 16 oz firm tofu
  2. 6 tablespoons olive oil
  3. 1/4 cup lemon juice
  4. 1/4 cup minced onion
  5. 1/4 teaspoon cumin
  6. 1/4 teaspoon paprika
  7. 1/2 teaspoon salt
  8. 1/4 teaspoon pepper
Instructions
  1. Drain the tofu, wrap it in a towel, and set something heavy (like a bag of beans) on it. Press the tofu for about 15 minutes. Then slice the tofu into 8 slabs.
  2. Mix 4 tablespoons of the olive oil with the rest of the ingredients. Pour the marinade over the tofu and let sit for about 40 minutes.
  3. Heat a cast iron pan to medium-high heat. Add the remaining 2 tablespoons of oil and then add the tofu. Let cook for about 5 minutes then flip to the other side. The tofu should be nicely browned.
Notes
  1. Be sure to wear an apron when frying tofu like this. Tofu likes to spit oil, oftentimes onto your shirt.
beta
calories
351
fat
30g
protein
18g
carbs
7g
more
Craving Sustenance http://www.cravingsustenance.com/
Summer Roasted Vegetables
Serves 4
Red potatoes and summer squash are roasted in sage, garlic, and onion. Lemon juice and cilantro brighten the dish at the end. Perfect side for any summer meal.
Print
Total Time
40 min
Total Time
40 min
217 calories
32 g
23 g
9 g
5 g
6 g
273 g
75 g
4 g
0 g
3 g
Nutrition Facts
Serving Size
273g
Servings
4
Amount Per Serving
Calories 217
Calories from Fat 80
% Daily Value *
Total Fat 9g
14%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 23mg
8%
Sodium 75mg
3%
Total Carbohydrates 32g
11%
Dietary Fiber 4g
17%
Sugars 4g
Protein 5g
Vitamin A
10%
Vitamin C
51%
Calcium
4%
Iron
9%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 small red potatoes, scrubbed, chopped into 1/2 inch chunks
  2. 1/4 medium onion, sliced thinly
  3. 3 garlic cloves, sliced
  4. 1-2 summer squash, chopped into 1/2 inch chunks
  5. 1 teaspoon dried sage
  6. 3 tablespoons unsalted butter, melted
  7. about 2 tablespoons lemon juice
  8. 1/4 cup fresh cilantro, chopped
  9. salt and pepper to taste
Instructions
  1. Preheat the oven to 400 degrees Fahrenheit.
  2. Add the potatoes, onion, garlic, sage, butter, salt and pepper to a casserole dish. Stir well so that the butter and spices are evenly dispersed on the potatoes.
  3. Place dish, uncovered, in the oven and bake for 20 minutes.
  4. Add the summer squash to the potatoes. Stir well, then bake for another 15 minutes.
  5. When the veggies are done, remove from the oven and stir in the fresh cilantro. Enjoy!
beta
calories
217
fat
9g
protein
5g
carbs
32g
more
Craving Sustenance http://www.cravingsustenance.com/

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