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Thai-Seared Tofu

Yield 4 servings (serving size: 1 1/2 cups noodles, 2 tofu slices, and 1/2 cup sauce)

Ingredients

  • 1/2 cup chopped fresh basil
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup low-sodium soy sauce
  • 1/2 cup fresh lime juice
  • 1/4 cup chopped fresh mint
  • 2 tablespoons molasses
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon vegetable oil
  • 2 teaspoons curry powder
  • 1/2 teaspoon crushed red pepper
  • 4 garlic cloves, minced
  • 2 (10.5-ounce) packages reduced-fat firm tofu, drained
  • Cooking spray
  • 6 cups hot cooked vermicelli (about 12 ounces uncooked pasta)

Nutrition Information

  • calories 450
  • caloriesfromfat 14 %
  • fat 7.1 g
  • satfat 1.1 g
  • monofat 1.7 g
  • polyfat 3.2 g
  • protein 19.7 g
  • carbohydrate 73.6 g
  • fiber 4.2 g
  • cholesterol 0.0 mg
  • iron 4.3 mg
  • sodium 914 mg
  • calcium 68 mg

How to Make It

  1. Combine first 11 ingredients in a medium bowl; stir with a whisk until blended. Cut each tofu cake crosswise into 4 slices. Place tofu slices in soy sauce mixture; cover and marinate in refrigerator at least 2 hours.

  2. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Remove tofu slices from marinade, reserving marinade. Add tofu slices to skillet; cook 2 minutes on each side or until browned. Remove from skillet. Set aside; keep warm.

  3. Add reserved marinade to skillet; bring to a simmer over medium-high heat. Spoon noodles onto plates; top with tofu slices. Drizzle warm marinade over tofu and noodles.