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Tofu triangles with peanut sauce

August 29, 2019

Recipe

This tofu dish is an easy meatless option for lunch or dinner.

Serves 4

Serve with steamed vegetables for a nutritious meal.

Slice the tofu crosswise into 4 one-inch slabs. Then cut each slab into two triangles (total of 8 pieces). Blot with paper towels.

Spray a large skillet with cooking spray. Heat pan on medium-high heat and add oil. When oil is hot, add tofu and fry over medium-high heat until golden. Turn and cook on the second side.

While the tofu is cooking, add soy sauce, peanut butter, vinegar, brown sugar, pepper flakes, water and half the onions to a food processor or blender. Process until smooth.

When tofu is lightly browned, add sauce to pan and cook until bubbling. Turn off the heat, scatter toasted sesame seeds and remaining green onions over the top and serve.

14 ounces firm tofu, drained
1 teaspoon peanut or sesame oil
1 tablespoon low-sodium soy sauce
2 tablespoons natural peanut butter
1 tablespoon rice wine vinegar
2 tablespoons brown sugar
1/4 teaspoon red pepper flakes
1/3 cup water
4 green onions, finely chopped (divided)
2 teaspoons toasted sesame seeds

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish 1 Nuts, seeds and dry beans 1/2 Sweets Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits 1 Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 171 Calories 17 g Total carbohydrate 0 mg Cholesterol 5 g Dietary fiber 3 g Monounsaturated fat Potassium 10 g Protein 1 g Saturated fat 2 slices Serving size 205 mg Sodium 9 g Total fat