Healthy Recipes

Sesame-fried Tofu Stir-fry
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Large egg 1
Salt ¼ teaspoon
Freshly ground pepper to taste
Extra-firm tofu (about 2/5 of a block), drained and cut into 1-inch long pieces 6 ounces
Plain breadcrumbs ½ cup
All-purpose flour 2 tablespoons
Sesame seeds 1 tablespoon
Sesame oil 2 + 2 teaspoons
Small yellow onion, chopped ½
Garlic clove, minced 1
Baby portabella mushrooms, halved 3 ounces
Scallions, chopped into 1-inch pieces 4
Red bell pepper, cut into strips 1
Reduced-sodium soy sauce 1 tablespoon
Water 1 tablespoon


Directions
  1. In a small bowl, whisk together the egg, salt, and pepper. Place tofu in the bowl and swirl around to coat with egg mixture.
  2. In a resealable plastic bag, combine the breadcrumbs, flour, and sesame seeds. Transfer tofu into plastic bag and gently toss to coat.
  3. Heat 2 teaspoons of the oil in a wok or large nonstick skillet over medium-high heat. Add tofu and cook until golden, 1-2 minutes per side. Transfer to a plate and cover with foil to keep warm.
  4. Add the remaining oil to the wok and then add the onion and garlic. Stir-fry for 1-2 minutes. Add the mushrooms, scallions, and bell pepper, and cook for another 2-3 minutes. (Reduce heat if the onions start to brown.) Stir in the soy sauce and water.

Exchanges
2.5 medium-fat meats; 2 vegetables 1.5 starches

Side Suggestions: Brown Rice


Nutrition Facts
Serving Size ½ of recipe
Calories 367
Total Fat 19.5 g
Saturated Fat 3 g
Sodium 819 mg
Total Carbohydrate 34 g
Dietary Fiber 4.5 g
Protein 18 g
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