Tofu and Vegetables
1. Remove strings and tips from pea pods; cut in half. Set pea pods aside. Cut tofu crosswise into eight 1/2-inch-thick slices. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons of the teriyaki sauce over tofu; turn slices to coat. Let stand at room temperature for 15 minutes.
2. In a shallow dish combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside.
3. Pour 1 teaspoon of the sesame oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry sweet pepper strips for 2 minutes. Add pea pods and green onions; stir-fry for 2 to 3 minutes more or until crisp-tender.
4. Remove skillet from heat; stir in the remaining 1 tablespoon teriyaki sauce. Transfer vegetable mixture to a serving platter; cover and keep warm. Wipe skillet clean.
5. In the same skillet heat the remaining 1 teaspoon sesame oil and the cooking oil over medium heat. Cook the coated tofu slices for 2-1/2 to 3 minutes on each side or until crisp and golden brown, using a spatula to turn carefully. Serve tofu slices over vegetable mixture. If desired, sprinkle with sesame seeds.
Nutrition information
Per serving: Calories 151, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 0 mg, Sodium 473 mg, Carbohydrate 15 g, Total Sugar 2 g, Fiber 3 g, Protein 9 g. Daily Values: Vitamin A 0%, Vitamin C 196%, Calcium 6%, Iron 14%. Exchanges: Vegetable 1, Starch .5, Lean Meat 1, Fat .5. Percent Daily Values are based on a 2,000 calorie diet
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Serving Size: 1 Serving (90g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 135 | ||
Calories from Fat: 66 (49%) | ||
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Amt Per Serving | % DV | |
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Total Fat 7.4g | 10 % | |
Saturated Fat 1g | 5 % | |
Monounsaturated Fat 3.6g | ||
Polyunsanturated Fat 2.4g | ||
Cholesterol 0mg | 0 % | |
Sodium 355.4mg | 12 % | |
Potassium 182.8mg | 5 % | |
Total Carbohydrate 15.1g | 4 % | |
Dietary Fiber 2.3g | 9 % | |
Sugars, other 12.8g | ||
Protein 1.9g | 3 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 135
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