Teriyaki Tofu Triangles

Gluten Free
Dairy Free
Low Fod Map
Health score
3%
Teriyaki Tofu Triangles
45 min.
4
159kcal

Suggestions


Are you looking for a delicious and healthy side dish that caters to various dietary needs? Look no further than these Teriyaki Tofu Triangles! This gluten-free, dairy-free, and low FODMAP recipe is perfect for anyone seeking a flavorful addition to their meals without compromising on health. With just 45 minutes of preparation, you can whip up a dish that serves four and packs a punch of flavor with only 159 calories per serving.

Tofu, often hailed as a plant-based protein powerhouse, takes center stage in this recipe. The extra-firm tofu is marinated in a delightful blend of dark sesame oil, ginger, soy sauce, and a touch of sweetness from honey or maple syrup. This marinade not only infuses the tofu with rich flavors but also creates a beautiful caramelization when cooked, resulting in crispy, golden triangles that are simply irresistible.

Whether you're serving these Teriyaki Tofu Triangles as a side dish or as a main attraction in a vegan meal, they are sure to impress. The addition of scallions adds a fresh touch, making this dish not only tasty but visually appealing as well. Perfect for family dinners or gatherings with friends, this recipe is a fantastic way to introduce more plant-based options into your diet while enjoying a delightful culinary experience.

Ingredients

  • teaspoon sesame oil dark
  • 16 ounce tofu 
  • 0.5 teaspoon ground ginger fresh good grated
  • teaspoons hoisin sauce 
  • tablespoon olive oil light
  • tablespoons soy sauce reduced-sodium
  • tablespoon maple syrup 
  • teaspoons citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • paper towels
  • kitchen towels

Directions

  1. Combine all the ingredients for the marinade in a small bowl and stir together.
  2. Cut the tofu into 1/2-inch-thick slices. Blot well between clean tea towels or several layers of paper towels, then cut each slice through the thickness again to make 1/4-inch-thick slices. Blot briefly again.
  3. Cut each slice into 2 squares, then each square on the diagonal into 2 triangles.
  4. Place in a shallow pan and drizzle with the marinade. Gently turn the tofu pieces over so that both sides are coated with marinade.
  5. Let stand for 10 minutes or so.
  6. Heat a wide nonstick skillet.
  7. Transfer the tofu and marinade into the skillet. Cook over medium-high heat, stirring gently and frequently, until the tofu is nicely browned on most sides.
  8. Scatter scallions over the tofu if desired, and serve at once.
  9. Taste
  10. Book, using the USDA Nutrition Database
  11. From The Vegetarian Family Cookbook by Nava Atlas. Copyright (c) 2004 by Nava Atlas. Published by Broadway Books.Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).

Nutrition Facts

Calories159kcal
Protein27.28%
Fat53.98%
Carbs18.74%

Properties

Glycemic Index
12.88
Glycemic Load
1.48
Inflammation Score
-1
Nutrition Score
2.6256521537738%

Nutrients percent of daily need

Calories:158.81kcal
7.94%
Fat:9.59g
14.76%
Saturated Fat:1.21g
7.58%
Carbohydrates:7.49g
2.5%
Net Carbohydrates:6.44g
2.34%
Sugar:3.93g
4.37%
Cholesterol:0.06mg
0.02%
Sodium:325.72mg
14.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.91g
21.81%
Calcium:150.71mg
15.07%
Manganese:0.24mg
11.92%
Iron:1.57mg
8.75%
Vitamin B2:0.09mg
5.14%
Fiber:1.05g
4.22%
Vitamin E:0.56mg
3.71%
Vitamin K:2.26µg
2.15%
Magnesium:7.68mg
1.92%
Phosphorus:14.66mg
1.47%
Potassium:46.1mg
1.32%
Source:Epicurious