Pan-Crisped Tofu with Greens and Peanut Dressing

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
2%
Pan-Crisped Tofu with Greens and Peanut Dressing
45 min.
8
259kcal

Suggestions

Ingredients

  • tablespoons canola oil divided
  • 0.5 cup dry-roasted peanuts divided chopped
  • tablespoon ginger fresh finely grated peeled
  • 0.3 cup mirin sweet ( rice wine)
  • 0.3 cup rice vinegar 
  • cups gourmet salad greens 
  • 28 ounce water-packed tofu firm drained
  • 0.3 cup miso white (soybean paste)

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk

Directions

  1. Combine first 4 ingredients, 1/4 cup peanuts, and 3 tablespoons oil in a small bowl; stir with a whisk.
  2. Cut each tofu block crosswise into 8 (1/2-inch-thick) slices. Arrange tofu on several layers of paper towels. Top with several more layers of paper towels; top with a cast-iron skillet or other heavy pan.
  3. Let stand 30 minutes.
  4. Remove tofu from paper towels.
  5. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  6. Add 8 tofu slices to pan; saut 4 minutes on each side or until crisp and golden.
  7. Remove from pan, and drain tofu on paper towels. Repeat procedure with remaining 1 tablespoon oil and remaining 8 tofu slices.
  8. Place 1 cup greens on each of 8 plates. Top each serving with 2 tofu slices, 3 tablespoons miso mixture, and 1 1/2 teaspoons chopped peanuts.
  9. Garnish each serving with chives, if desired.

Nutrition Facts

Calories259kcal
Protein21.18%
Fat65.04%
Carbs13.78%

Properties

Glycemic Index
17.63
Glycemic Load
1.64
Inflammation Score
-5
Nutrition Score
6.6743478425171%

Nutrients percent of daily need

Calories:258.63kcal
12.93%
Fat:18.31g
28.18%
Saturated Fat:1.95g
12.2%
Carbohydrates:8.73g
2.91%
Net Carbohydrates:6.49g
2.36%
Sugar:1.03g
1.14%
Cholesterol:0mg
0%
Sodium:481.8mg
20.95%
Alcohol:1.61g
100%
Alcohol %:1.07%
100%
Protein:13.42g
26.84%
Manganese:0.38mg
19%
Calcium:146.16mg
14.62%
Vitamin C:9.32mg
11.3%
Iron:1.95mg
10.86%
Vitamin E:1.53mg
10.23%
Vitamin A:464.37IU
9.29%
Vitamin K:9.6µg
9.14%
Fiber:2.24g
8.97%
Vitamin B3:1.69mg
8.47%
Folate:28.57µg
7.14%
Phosphorus:70.46mg
7.05%
Copper:0.13mg
6.6%
Magnesium:26.31mg
6.58%
Potassium:170.02mg
4.86%
Vitamin B6:0.08mg
3.98%
Zinc:0.57mg
3.77%
Vitamin B1:0.05mg
3.49%
Vitamin B2:0.05mg
3.22%
Selenium:1.85µg
2.64%
Vitamin B5:0.22mg
2.15%
Source:My Recipes