Tofu is a soft, white food made of curdled soybean milk. It is delicious when sautéed and served with a flavorful sauce.
1. Cut the tofu into 21/2-inch squares that are 1 inch thick.
2. Lightly coat a nonstick skillet with cooking spray and set over medium-high heat. Sauté the tofu for 4 minutes per side or until lightly browned. Place on a serving dish and keep warm.
3. To make the glaze, combine the soy sauce, maple syrup and cornstarch in a small saucepan. Whisk together until the cornstarch dissolves. Bring to a boil, then reduce the heat to low and whisk constantly for 2 minutes or until slightly thickened. Pour over the tofu and garnish with sesame seeds and cilantro.
one 12 oz package firm tofu
3 Tbsp low-sodium soy sauce
3 Tbsp maple syrup
2 tsp cornstarch
1 tsp sesame seeds
3 Tbsp chopped cilantro or parsley
Nutritional Analysis per Serving
Protein 7 g
Fat 3.6 g
Saturated Fat 0.5 g
Carbohydrates 15 g
Cholesterol 0 mg
Sodium 434 mg
Fiber 0.3 g
Prep Time: 10 minutes
Cook Time: 10 minutes
Make Ahead: The glaze can be made up to a day in advance.
Nutrition Watch: Tofu is a very good source of protein, specifically soy protein.