Panfried Tofu with Oriental Garlic Sauce

Vegetarian
Vegan
Dairy Free
Health score
4%
Panfried Tofu with Oriental Garlic Sauce
45 min.
2
366kcal

Suggestions


Are you ready to elevate your lunch or dinner with a delightful dish that’s both satisfying and packed with flavor? Look no further than our Panfried Tofu with Oriental Garlic Sauce! This vegetarian and vegan-friendly recipe is not only dairy-free but also a fantastic way to enjoy a healthy meal without sacrificing taste.

Imagine crispy, golden-brown tofu slices, perfectly pan-fried to achieve that irresistible crunch, all while being enveloped in a rich and aromatic garlic sauce. The combination of fresh garlic, zesty ginger, and a hint of Scotch creates a symphony of flavors that will tantalize your taste buds. With just 45 minutes of preparation, you can whip up this delicious main course that serves two, making it perfect for a cozy dinner or a satisfying lunch break.

Not only is this dish a feast for the senses, but it also boasts a balanced caloric profile, with 366 kcal per serving. The dish is a great source of protein, healthy fats, and essential nutrients, ensuring you feel energized and satisfied. Pair it with a side of rice to soak up the delectable sauce, and you have a meal that’s sure to impress!

Whether you’re a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. Dive into the world of plant-based cooking with our Panfried Tofu with Oriental Garlic Sauce, and discover how delicious healthy eating can be!

Ingredients

  • large garlic clove minced
  • teaspoons sugar 
  • 0.1 teaspoon salt 
  • pound extra tofu firm rinsed
  • tablespoons soya sauce 
  • teaspoon sesame oil 
  • cup water 
  • teaspoons cornstarch 
  • tablespoon scotch whiskey 
  • inch ginger fresh minced peeled
  • 2.5 tablespoons vegetable oil 
  • tablespoon apple cider vinegar 
  •  spring onion minced

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • tongs

Directions

  1. Cut the tofu crosswise into 4 slices and let the slices drain between a double thickness of paper towels for 20 minutes.
  2. While the tofu is draining, in a small bowl dissolve the cornstarch in 1/4 cup of the water and stir in the remaining 3/4 cup water, the soy sauce to taste, the vinegar, the Scotch, the sugar, and the salt. In a heavy saucepan heat 1 1/2 tablespoons of the vegetable oil over moderately high heat until it is hot but not smoking and in it stir-fry the garlic until it is pale golden, being careful not to let it burn.
  3. Add the gingerroot and stir-fry the mixture for 30 seconds. Stir the soy sauce mixture, add it to the garlic mixture, stirring, and bring the sauce to a boil, stirring. Simmer the sauce for 2 minutes, stir in the sesame oil, and keep the sauce warm.
  4. In a non-stick skillet heat the remaining 1 tablespoon vegetable oil over high heat until it is hot but not smoking and in it brown the tofu on all sides, turning it with tongs and transferring it as it is browned to paper towels to drain. Divide the tofu between 2 plates and spoon the sauce over it.
  5. Sprinkle the scallion over each serving and serve the tofu with the rice.

Nutrition Facts

Calories366kcal
Protein21.85%
Fat60.11%
Carbs18.04%

Properties

Glycemic Index
108.55
Glycemic Load
3.54
Inflammation Score
-4
Nutrition Score
9.9486956078073%

Flavonoids

Kaempferol
0.09mg
Myricetin
0.07mg
Quercetin
0.72mg

Nutrients percent of daily need

Calories:365.89kcal
18.29%
Fat:23.4g
36%
Saturated Fat:3.57g
22.33%
Carbohydrates:15.8g
5.27%
Net Carbohydrates:15.08g
5.48%
Sugar:6.83g
7.58%
Cholesterol:0mg
0%
Sodium:1302.57mg
56.63%
Alcohol:2.7g
100%
Alcohol %:0.82%
100%
Protein:19.14g
38.29%
Vitamin K:44.03µg
41.94%
Copper:0.53mg
26.36%
Phosphorus:261.84mg
26.18%
Iron:3.36mg
18.64%
Magnesium:73.95mg
18.49%
Vitamin B1:0.2mg
13.57%
Potassium:442.34mg
12.64%
Zinc:1.55mg
10.3%
Manganese:0.2mg
10.23%
Vitamin E:1.46mg
9.76%
Calcium:91.22mg
9.12%
Vitamin B2:0.12mg
6.84%
Vitamin B3:1.34mg
6.69%
Vitamin B6:0.13mg
6.3%
Vitamin C:2.71mg
3.28%
Fiber:0.73g
2.91%
Folate:7.6µg
1.9%
Selenium:0.99µg
1.41%
Vitamin A:60.22IU
1.2%
Vitamin B5:0.11mg
1.06%
Source:Epicurious