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Marinated Fried Tofu and Vegetable Salad with Mesclun Recipe

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Marinated Fried Tofu and Vegetable Salad with Mesclun
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Ingredients
14
Count
Nutrition
213
Calories
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Ingredients:

  • 1 lb extrafirm tofu, sliced 1/4 inche thick, patted very dry, then each slice cut into 4 triangles
  • 1 tbsp canola oil
  • 3 tbsp lemon juice
  • 2 garlic cloves, put through a press or minced
  • 1/2 tsp salt
  • generous seasoning freshly ground black pepper
  • 1/4 cup olive oil
  • 4 to 5 cups tiny broccoli florets
  • 1 red bell pepper , cut into 3/4-inch slice

Directions:

  1. Combine the soy sauce and sesame oil in a mediumsize bowl. Add the tofu and, with a rubber spatula, gently toss it with the marinade. Let sit 30 minutes.
  2. In a large nonstick skillet, heat the tablespoon of oil over high heat until it is very hot but not smoking. Add the marinated tofu and spread it out so that it is in one layer. Fry it, shaking the pan often to prevent sticking, until it is a rich golden color all over. With a spatula, flip it over occasionally so it gets evenly browned. Place the tofu in a large bowl. Set the skillet aside.
  3. Combine all the ingredients for the dressing in a jar with a tightfitting lid and shake vigorously. Pour half the dressing on the hot tofu and toss well. Chill the tofu until it is very cold, about 2 hours.
  4. Meanwhile place the broccoli in the skillet, add a little water, and cover the pan. Cook until it is crisp yet tender, about 4 minutes. Immerse it in a bowl of cold water to stop any further cooking. Drain the broccoli thoroughly, then place it on a cotton or linen kitchen towel and pat it very dry. In a large bowl mix the broccoli, scallions, red pepper with half of the remaining dressing and toss well. Let sit at least 30 minutes to marinate. Just before serving mix in the tofu. Toss the mesclun with the remaining dressing, then place a portion of the greens on each large serving plate. Spoon a moundful of the vegetables and tofu in the center. Serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 213.5 Kcal (894 kJ)
Calories from fat 188.13 Kcal
% Daily Value*
Total Fat 20.9g 32%
Sodium 643.52mg 27%
Potassium 97.64mg 2%
Total Carbs 6.38g 2%
Sugars 1.84g 7%
Dietary Fiber 0.84g 3%
Protein 1g 2%
Vitamin C 46.4mg 77%
Vitamin A 3.1mg 104%
Iron 93.3mg 518%
Calcium 55.5mg 6%
Amount Per 100 g
Calories 65.35 Kcal (274 kJ)
Calories from fat 57.59 Kcal
% Daily Value*
Total Fat 6.4g 32%
Sodium 196.99mg 27%
Potassium 29.89mg 2%
Total Carbs 1.95g 2%
Sugars 0.56g 7%
Dietary Fiber 0.26g 3%
Protein 0.31g 2%
Vitamin C 14.2mg 77%
Vitamin A 1mg 104%
Iron 28.6mg 518%
Calcium 17mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.8
    Points
  • 6
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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