ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Seared Tofu with Gingered Vegetables

Randy Mayor
Yield 4 servings (serving size: about 1/4 cup rice, 1 cup tofu mixture, 1/4 cup sprouts, and 1 tablespoon onions)
Drain the tofu while you cook the rice and prep the vegetables. This step ensures the tofu will brown nicely when it cooks. Radish sprouts add a fresh, peppery crunch. You can substitute broccoli sprouts or omit them altogether.

Ingredients

  • 1 pound reduced-fat extrafirm tofu
  • 1 (3 1/2-ounce) bag boil-in-bag long-grain rice
  • 3/4 teaspoon salt, divided
  • 1 tablespoon dark sesame oil, divided
  • 1 tablespoon bottled minced garlic
  • 1 tablespoon bottled ground fresh ginger (such as Spice World)
  • 1 large red bell pepper, thinly sliced
  • 1 cup sliced green onions, divided
  • 2 tablespoons rice vinegar
  • 1 tablespoon low-sodium soy sauce
  • Cooking spray
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon sesame seeds, toasted
  • 1 cup radish sprouts

Nutrition Information

  • calories 325
  • caloriesfromfat 28 %
  • fat 10.2 g
  • satfat 2.6 g
  • monofat 2.7 g
  • polyfat 4.6 g
  • protein 28.2 g
  • carbohydrate 41.6 g
  • fiber 6.2 g
  • cholesterol 0.0 mg
  • iron 7.6 mg
  • sodium 603 mg
  • calcium 96 mg

How to Make It

  1. Place tofu on several layers of paper towels; let stand 10 minutes. Cut tofu into 1-inch cubes.

  2. Prepare rice according to package directions, omitting salt and fat. Add 1/4 teaspoon salt to rice; fluff with a fork.

  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and bell pepper to pan; sauté for 3 minutes. Stir in 3/4 cup onions, vinegar, and soy sauce; cook for 30 seconds. Remove from pan. Wipe skillet with paper towels; recoat pan with cooking spray.

  4. Place pan over medium-high heat. Sprinkle tofu with remaining 1/2 teaspoon salt and black pepper. Add tofu to pan; cook 8 minutes or until golden, turning to brown on all sides. Return bell pepper mixture to pan, and cook 1 minute or until thoroughly heated. Drizzle tofu mixture with remaining 1 teaspoon oil; top with sesame seeds. Serve tofu mixture with rice; top with sprouts and remaining 1/4 cup onions.