Curry-Spiced Tofu with Asian Vegetables
12 ounces extra-firm tofu (not silken), drained and patted dry, cut into 4 slices
1 tablespoon curry powder and 1 1/2 teaspoons curry powder, divided use
12 ounces packaged fresh stir-fry vegetables, cut into bite-size pieces if large (about 4 cups)
1 tablespoon water
2 teaspoons canola or corn oil
1 teaspoon toasted sesame oil
1 large onion, cut into 3/4-inch wedges
4 large garlic cloves, minced
1/4 cup lite coconut milk
1/4 to 1/2 teaspoon chili garlic sauce or paste
Total Fat 6.5 g
Saturated Fat 1.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.0 g
Cholesterol 0 mg
Sodium 86 mg
Carbohydrates 14 g
Fiber 4 g
Sugars 4 g
Protein 10 g
3 vegetable, 1 lean meat, 1/2 fat
- Put the tofu on a large plate. Sprinkle the tofu on both sides with 1 tablespoon curry powder. Using your fingertips, gently press the curry powder so it adheres to the tofu.
- In a large microwaveable bowl, microwave the vegetables and water on 100 percent power (high) for 2 to 3 minutes, or until they are almost tender-crisp but still have some crunch. Pour off any remaining water.
- In a large nonstick skillet, heat the canola oil over medium-high heat, swirling to coat the bottom. Cook the tofu slices in a single layer for 3 to 4 minutes on each side, or until browned. Transfer to a separate large plate. Cover loosely to keep warm.
- In the same skillet, heat the sesame oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently.
- Stir in the vegetables and garlic. Cook for 1 to 2 minutes, or until the vegetables are tender-crisp, stirring constantly.
- Stir in the coconut milk, chili garlic sauce, and remaining 1 1/2 teaspoons curry powder. Bring to a boil, still over medium-high heat. Spoon the vegetable mixture over the tofu.
© American Heart Association