Wednesday, February 12, 2014

Veggie-Tofu Fry

If you don't like tofu because of its mushy texture and subtle flavor, you are not alone- But let me share the magic recipe and few nutritional facts which would convert any tofu-hater to tofu-lover.

Facts : Tofu is rich in protein & calcium and has a low calorie count also less fat.

My tofu love affair began recently when my friend and an awesome cook (Martha Stewart level) shared a picture of  scrumptious fried tofu. Here is my copycat version .

INGREDIENTS

  1. Extra firm tofu - 14oz cut in triangles (8)
  2. Broccoli (cut in florets)- 1 cup
  3. Carrots (cut in same size as the brocolli)- 1 cup
  4. Mushrooms (chopped) - 1 cup
  5. Soy sauce - 2 tsp
  6. Ginger garlic paste - 1 tbsp
  7. Brown sugar - 1/4 cup
  8. Olive oil - 1tbsp
  9. Sesame oil - 2tbsp
  10. Lemon juice/ vinegar- 1 tsp
  11. Sesame seeds - 1tbsp
  12. Salt - a pinch
  13. Chilli flakes - as per your choice

METHOD

Step 1 : Drain the tofu and squeeze out the excess water with the help of paper towels. Slice the slab into cubes or triangles.
Step 2 : Whisk together the olive oil, sesame oil, soy sauce, brown sugar, ginger garlic paste, salt , chilli flakes and marinate the tofu in it. Coat all sides evenly and let it sit for about 10-15 mins.
Step 3 : Heat a pan/skillet (no oil required) over medium high. Place the tofu, sprinkle some sesame seeds and swirl until it's golden brown on all sides. Keep it aside.
Step 4 : Add some oil, saute brocolli, carrots and mushroom until they are cooked. Add the left over marinade into the veggies in the last minute and let it cook for a minute.
Step 5 : Serve hot veggie-tofu fry over rice of your choice. Tastes best with cilantro-lime rice.*slurp*


I will be posting the recipe for cilantro-lime rice shortly, meanwhile check out our another protein rich dish here.

Linking this post to :

Moonlight & Mason Jars
Wow Us Wednesday   Healthy Diet event Healthy Diet

16 comments:

  1. Nice blog post! ;) Love the way you have written it!

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  2. Looks great ! I am not a big fan of tofu... cook for me the next time I come home so I can give it a try ;) :)

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  3. Haven't tried a lot of tofu recipes. This recipe sounds good. Thanks for sharing at the party. & following on twitter looking forward to getting to know you better. Theresa @DearCreatives

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  4. I loooooooove tofu and fry it quite often
    This is a wonderful dish/salad that you made

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  5. Tried this! and both me n hubby loved it!
    ** pssst..! becoming a fan of ur cooking! ;)

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    Replies
    1. :D :D
      Would be even more awesome if u post the lime cilantro rice recipe too!
      Coz if its written that "goes best with..."
      I naturally search for that.. and as I din find it here... had to search elsewhere.

      Delete
    2. Oh kick me for that ! :D That would be my next post,I promise :)

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  6. I love tofu and this looks yum!
    Thank you for linking it to healthy diet event, can you add the link back too.

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    Replies
    1. Hi! Thank u:) I have linked to your event page and Priya's page too!

      Delete

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