Seasoned Tofu Steaks and Vegetable Stir-fry with Ginger Sauce

This is the kind of main dish that will wow guests or family on many different levels--lots of color, lots of texture, and lots of spice. You mihgt want to double the recipe for the steaks for another meal. They're great stacked on a sandwich with lettu

Yield: 4 servings (serving size: 4 tofu wedges, 1/2 cup pasta, 1/2 cup vegetable stir-fry, and 1/4 cup ginger sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 337
  • Calories from fat: 17%
  • Fat: 6.4g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 2.5g
  • Protein: 15g
  • Carbohydrate: 54.3g
  • Fiber: 4.6g
  • Cholesterol: 55mg
  • Iron: 4.1mg
  • Sodium: 533mg
  • Calcium: 94mg

Ingredients

  • Tofu steaks:
  • 1 (12.3-ounce) package reduced-fat firm silken tofu, drained
  • 1/4 cup all-purpose flour
  • 2 tablespoons dry breadcrumbs
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon dried dill
  • 1/4 teaspoon salt
  • 1/4 teaspoon paprika
  • 1/4 teaspoon freshly ground black pepper
  • 1 large egg, lightly beaten
  • 2 teaspoons vegetable oil
  • Ginger sauce:
  • 1/3 cup rice vinegar
  • 1/3 cup sugar
  • 1/2 cup water
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1/4 cup water
  • 1 tablespoon minced peeled fresh ginger
  • Vegetable stir-fry:
  • 1 teaspoon vegetable oil
  • 1 cup yellow bell pepper strips
  • 1 cup snow peas
  • 1/2 cup chopped plum tomato
  • 2 cups cooked angel hair pasta or somen (wheat noodles; about 4 ounces uncooked pasta)

Preparation

  1. To prepare the tofu steaks, cut tofu lengthwise into 4 (1/2-inch-thick) slices. Place the tofu steaks on several layers of heavy-duty paper towels. Cover the steaks with additional paper towels, and let stand 5 minutes.
  2. Combine flour and next 6 ingredients (flour through black pepper). Dredge each tofu steak in flour mixture. Dip into egg; dredge again in flour mixture. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu steaks; cook 6 minutes, turning after 3 minutes. Remove from skillet; cut each tofu steak into 4 wedges. Keep warm.
  3. To prepare the ginger sauce, combine vinegar, sugar, 1/2 cup water, and soy sauce in a small saucepan; bring to a boil over medium-high heat. Reduce heat, and simmer 3 minutes or until sugar is dissolved. Combine cornstarch and 1/4 cup water; stir into sugar mixture. Bring to a boil, and cook 1 minute or until thick. Remove from heat; stir in ginger. Keep warm.
  4. To prepare vegetable stir-fry, heat 1 teaspoon oil in skillet over medium-high heat. Add bell pepper and snow peas, and stir-fry 2 minutes. Add tomato, and stir-fry 1 minute. Serve over pasta, and top with ginger sauce and tofu wedges.
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