Tea-Crusted Tofu Over Greens

Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 166
  • Calories from fat: 30%
  • Fat: 5.6g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 3g
  • Polyunsaturated fat: 1.4g
  • Protein: 8.6g
  • Carbohydrate: 23.7g
  • Fiber: 3.7g
  • Cholesterol: 0.0mg
  • Iron: 2.2mg
  • Sodium: 401mg
  • Calcium: 92mg


  • Vinaigrette:
  • 1/2 cup boiling water
  • 2 green tea bags or 2 teaspoons loose green tea
  • 2 tablespoons minced green onions
  • 2 tablespoons fresh lime juice
  • 1 tablespoon honey
  • 2 teaspoons fish sauce
  • 2 garlic cloves, chopped
  • Salad:
  • 1 (12.3-ounce) package reduced-fat extra-firm tofu, drained
  • 1 tablespoon olive oil
  • 2 teaspoons loose green tea or 2 green tea bags, opened
  • 1 1/2 teaspoons sesame seeds
  • 1/8 teaspoon salt
  • 4 cups gourmet salad greens
  • 2 cups cubed Asian pear or ripe pear (about 2 pears)
  • 1 cup halved cherry tomatoes (about 8 ounces)


  1. To prepare vinaigrette, pour boiling water over tea bags in a medium bowl. Steep 3 minutes; strain tea leaves or discard tea bags. Combine the tea, onions, and next 4 ingredients (onions through garlic); set aside.
  2. To prepare salad, cut the tofu into 8 squares. Heat the olive oil in a large nonstick skillet over medium-high heat. Add 2 teaspoons tea leaves, sesame seeds, and salt; stir-fry 30 seconds or until fragrant. Arrange tofu on tea leaves mixture; sauté for 6 minutes or until golden brown, turning after 3 minutes. Place tofu on a paper towel. Combine greens, pear, and tomatoes in a large bowl. Drizzle with vinaigrette; toss well. Arrange 1 1/4 cups salad on each of 4 plates. Top each serving with 2 tofu slices.
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