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Crispy Tofu with Green Veggie Stir-fry

Crispy Tofu with Green Veggie Stir-fry

This sweet and savory Asian dish is a terrific way to introduce kids to protein-rich tofu and a healthful alternative to the typical high-fat, high-sodium Chinese restaurant favorites. The tofu cubes pack a punch of crunch into a wholesome family meal fun without deep-frying.

Ingredients

FOR THE TOFU:

  • 1 (14-ounce) package extra-firm tofu
  • 2 tablespoons soy sauce
  • 1 teaspoon fresh lime juice
  • 1 teaspoon sugar
  • 3/4 cup cornstarch
  • 2 eggs, lightly beaten
  • 1 1/2 cups panko (Japanese bread crumbs found in the ethnic food aisle of supermarkets)
  • 1/3 cup canola oil

FOR THE SAUCE:

  • 1/2 cup chicken broth
  • 1 1/4 teaspoons cornstarch
  • 2 tablespoons oyster sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sugar
  • 1/3 teaspoon toasted sesame oil

Instructions

  1. FOR THE TOFU: Drain the tofu, then press it with paper towels toremove excess water. Cut the tofu into O-inch cubes.
  2. Combine the soy sauce, lime juice, and sugar in an 8-inch-square baking dish. Add the tofu cubes and turn them to coat all sides. Set the cubes aside to marinate for 30 minutes, turning them once halfway through.
  3. For dredging, make an assembly line of three small dishes: the first containing the cornstarch; the second, the egg; and the third, the panko. Toss each tofu cube lightly in each dish, in the order listed. Set the cubes aside on a plate until all are coated.
  4. Line a baking sheet with paper towels and heat the oven to 200ยบ. Heat a 10- to 12-inch nonstick skillet over medium heat. Add the oil, then the tofu cubes to the pan. Fry them on one side until golden and crisp, then continue cooking them until all sides are golden, using tongs to turn them, about 6 minutes total. Transfer the cubes to the paper towel-lined baking sheet and place it in the oven to keep the tofu warm.
  5. FOR THE STIR-FRY: Whisk together the sauce ingredients in a small bowl. Set it aside.
  6. Heat a large skillet over high heat. Add the oil, then the scallion whites and ginger. Stir-fry until they're just fragrant, about 30 seconds. Add the vegetables and stir-fry until they're crisp-tender, about 3 to 4 minutes. Add the garlic, then the scallion greens and the sauce, stir-frying the mixture until it's bubbling, about 1 to 2 minutes.
  7. When the stir-fry is prepared, top each serving with a sprinkling of sesame seeds, about 12 tofu cubes, and add a helping of rice, if desired. Serves 6.

Nutritional Information:

Per serving (1 cup of vegetables and 12 tofu cubes):

Calories 385

Total Fat 20 g (31% DV)

Saturated Fat 2 g (10% DV)

Cholesterol 71 mg (24% DV)

Sodium 750 mg (31% DV)

Total Carbohydrate 36 g (12% DV)

Fiber 6 g (25% DV)

Sugars 8 g

Protein 15 g (30% DV)

Iron (21% DV)

Percent daily values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.