I love tofu. But I have always been a little afraid to cook with it at home because it felt fussy to me. For years I’ve been wanting to try pan frying it, ever since my friend Becky told me she made it and it was really delicious.
The other day I was hungry for lunch and I had very little in my refrigerator. I did, however, have some organic extra firm tofu. I looked up a few different recipes and decided to use a mixture of all of them. What I love about pan fried tofu is the crispy “skin”. The texture is really pleasing and if you season it well it will taste delicious.
I always buy organic if I can, and I eat it at most a couple of times a week. Lots of studies show that whole soy can be healthy for us in many ways, but there are also conflicting studies that show the opposite. As with all things, it’s up to the individual to decide what is right for them. If you are interested in reading more about soy and your health, click here, here or here. One thing is for certain: it’s high in protein (it’s actually a complete protein, something you rarely find in vegetarian food), low in calories, and has some healthy fat to keep you full.
PAN FRIED TOFU
1 package firm or extra firm tofu (organic if possible)
1-2 T (or more) of olive oil
2-3T corn starch (buy organic if you wish)
Salt and pepper
2 T honey
1/4 cup soy sauce (I prefer the San-J gluten-free Tamari)
1 t garlic powder
Slice tofu into 1/2 inch “fillets”
Place tofu folded paper towels on a plate. Sprinkle with salt and pepper.
Place a small casserole dish on top of tofu, and then place a heavy can or jar of sauce in the casserole dish to press down on the tofu. Let stand for 15 minutes to squeeze out excess liquid.
Pat tofu dry, then place in a colander. Sprinkle the corn starch all over the tofu. This is what’s going to give it a nice crust.
Heat olive oil in a nonstick pan and when hot, place the tofu in the pan. Let sit for about 5 minutes to form a nice golden brown crust, checking periodically to make sure it’s not burning.
In the meantime, combine honey, soy sauce and garlic powder in a small saucepan, and heat over medium-low, stirring often, until it reduces to a glaze.
Turn tofu over to brown the other side. When done, place on a plate and drizzle the glaze on top.
You might also like:
Quinoa With Roasted Butternut Squash
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