Teriyaki Tofu Triangles

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

Suggestions


Are you searching for a delectable and healthy side dish that caters to various dietary needs? Look no further than these Teriyaki Tofu Triangles! This mouthwatering recipe is not only gluten-free and dairy-free, but it's also low FODMAP, making it an ideal choice for anyone looking to enjoy a flavorful meal without discomfort.

With just 45 minutes of your time, you can create a dish that bursts with the rich, savory flavors of teriyaki, perfectly infused into extra-firm tofu. The key to this recipe lies in the simple yet vibrant marinade, featuring dark sesame oil, fresh ginger, and a hint of sweetness from honey or maple syrup. Each triangle of tofu is marinated to perfection before being pan-fried to achieve that golden-brown crispiness we all crave.

Not only does this dish deliver on flavor, but it’s also packed with nutritional goodness! Each serving boasts an impressive calorie count of just 159 kcal, making it a guilt-free addition to any meal. The protein-rich tofu combined with healthy fats and wholesome ingredients ensures that you’re treating your body right while indulging your taste buds.

Perfect for family dinners, picnics, or as a delightful side at your next gathering, Teriyaki Tofu Triangles are as versatile as they are delicious. So gather your ingredients, roll up your sleeves, and get ready to impress your family and friends with this stunning and satisfying dish!

Ingredients

  • teaspoon sesame oil dark
  • 16 ounce extra-firm tofu 
  • 0.5 teaspoon a pinch of ground ginger fresh good grated
  • teaspoons hoisin sauce 
  • tablespoon olive oil light
  • tablespoons soya 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