Pan-Fried Tofu with Coconut Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
66%
Pan-Fried Tofu with Coconut Rice
17 min.
6
99kcal

Suggestions

Ingredients

  • cups baby spinach fresh
  • 0.5 teaspoon pepper black
  • tablespoon cashew pieces chopped
  • teaspoon chili oil 
  • 0.5 teaspoon curry powder 
  • 14 ounce extra-firm tofu drained
  •  garlic cloves minced
  • 0.5 teaspoon ground allspice 
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon ground ginger 
  • teaspoons olive oil divided
  • servings coconut rice 
  • 0.5 teaspoon salt 

Equipment

  • frying pan
  • paper towels
  • ziploc bags

Directions

  1. Wrap tofu blocks in several layers of heavy-duty paper towels. Press with a heavy object for about 30 minutes to remove excess water.
  2. Remove paper towels, pat tofu dry, and cut into 1-inch cubes; set aside.
  3. Combine cumin and next 5 ingredients in a large zip-top plastic bag; add tofu. Seal bag; shake to coat.
  4. Heat 1 teaspoon olive oil and chili oil in a nonstick skillet over medium-high heat.
  5. Add tofu; saut 8 minutes or until golden.
  6. Remove tofu from pan; cover and keep warm.
  7. Heat 1 teaspoon olive oil in pan; add spinach and garlic. Cook, stirring constantly, 4 minutes or just until spinach wilts.
  8. Add tofu; cook, stirring until thoroughly heated.
  9. Sprinkle with cashews; serve with Coconut Rice.

Nutrition Facts

Calories99kcal
Protein29.14%
Fat51.12%
Carbs19.74%

Properties

Glycemic Index
36.73
Glycemic Load
1.06
Inflammation Score
-10
Nutrition Score
13.859565055889%

Flavonoids

Luteolin
0.3mg
Kaempferol
2.55mg
Myricetin
0.16mg
Quercetin
1.61mg

Nutrients percent of daily need

Calories:99.38kcal
4.97%
Fat:5.9g
9.07%
Saturated Fat:0.78g
4.88%
Carbohydrates:5.12g
1.71%
Net Carbohydrates:3.45g
1.25%
Sugar:0.49g
0.55%
Cholesterol:0mg
0%
Sodium:229.07mg
9.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.56g
15.13%
Vitamin K:195.44µg
186.13%
Vitamin A:3756.51IU
75.13%
Manganese:0.51mg
25.44%
Folate:78.51µg
19.63%
Vitamin C:11.66mg
14.13%
Calcium:129.51mg
12.95%
Iron:2.25mg
12.49%
Magnesium:38.87mg
9.72%
Vitamin E:1.16mg
7.74%
Potassium:251.13mg
7.18%
Fiber:1.67g
6.69%
Vitamin B6:0.1mg
5.18%
Copper:0.1mg
5.03%
Vitamin B2:0.08mg
4.7%
Phosphorus:34.31mg
3.43%
Vitamin B1:0.04mg
2.86%
Zinc:0.36mg
2.37%
Vitamin B3:0.37mg
1.83%
Selenium:1.17µg
1.67%
Source:My Recipes