Pan-Fried Tofu

Vegetarian - Tips

Firm tofu breaded with nutritional yeast then pan-fried until golden brown. Creates a crispy breading. Great with hash browns and toast for a weekend breakfast, lunch, whatever! My daughter likes to dip this in ketchup. Excellent in a sandwich. For a low-fat version you can also bake at 350 degrees F (175 degrees C) on a nonstick baking sheet for 15 to 20 minutes.

Brief

Prep 10 mins

Cook: 10 mins

Total: 20 mins

Servings: 4

Yield: 4 servings

Pan-Fried Tofu

Ingredients

1 (16 ounce) package water-packed firm tofu

drained and rinsed

6 tablespoons nutritional yeast

½ teaspoon garlic powder

or to taste

salt and ground black pepper to taste

1 ½ tablespoons olive oil

Tips

Directions

Step 1

Slice tofu into 1/4-inch slabs.

Step 2

Place nutritional yeast on a plate. Mix in garlic powder salt and pepper.

Step 3

Roll tofu slices in the nutritional yeast mixture until evenly coated.

Step 4

Heat oil in a nonstick skillet over low to medium heat. Add tofu slices; cook until golden brown and crispy 3 to 5 minutes per side.

Nutritional Information

Pan-Fried Tofu

Servings Per Recipe:4

Calories: 248

% Daily Value *

Protein: 24g 48%

Carbohydrates: 8.8g 3%

Dietary Fiber: 5.6g 23%

Sugars: 0.1g

Fat: 15.4g 24%

Saturated Fat: 2.1g 11%

Vitamin A Iu: 188.4IU 4%

Niacin Equivalents: 47.1mg 362%

Vitamin B6: 7.3mg 457%

Vitamin C: 0.3mg 1%

Folate: 212.9mcg 53%

Calcium: 775.6mg 78%

Iron: 3.6mg 20%

Magnesium: 66mg 24%

Potassium: 512.9mg 14%

Sodium: 58.6mg 2%

Thiamin: 0.2mg 18%

Calories From Fat: 139

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.