Crispy Tofu and Vegetables

I'm not a huge Tofu fan but I wanted to pass this one along for those of you who are. Its from http://www.diabeticlivingonline.com/  The site which is full of great healthy recipes and ideas.


Crispy Tofu and Vegetables

Tofu gets its crunch from a cornmeal coating in this easy vegetarian main dish recipe.
MAKES: 4 servings
CARB GRAMS PER SERVING: 15

    1 12 - 16 ounce package light, reduced-fat, or regular extra-firm tub-style tofu (fresh bean curd), drained
    3 tablespoons reduced-sodium teriyaki sauce or soy sauce
    2 cups fresh snow pea pods (8 ounces)
    1/4 cup yellow cornmeal
    1/8 teaspoon ground red pepper
    2 teaspoons toasted sesame oil
    1 medium red sweet pepper, cut into thin strips
    1 medium yellow sweet pepper, cut into thin strips
    8 green onions, cut into 2-inch pieces
    2 teaspoons cooking oil
    1 tablespoon white or black sesame seed, toasted (optional)

1. Cut tofu crosswise into eight 1/2-inch-thick slices. Arrange slices in a single layer in a 2-quart rectangular baking dish. Pour 2 tablespoons of the teriyaki sauce over tofu; turn slices to coat. Let stand at room temperature for 15 minutes.

2. Remove strings and tips from pea pods; cut in half. Set pea pods aside. In a shallow dish combine cornmeal and ground red pepper. Drain tofu, discarding marinade. Carefully dip tofu slices in cornmeal mixture; press gently to coat both sides. Set tofu slices aside.

3. Pour 1 teaspoon of the sesame oil into a large nonstick skillet. Preheat over medium-high heat. Stir-fry sweet pepper strips for 2 minutes. Add pea pods and green onions; stir-fry for 2 to 3 minutes more or until crisp-tender.

4. Remove skillet from heat; stir in the remaining 1 tablespoon teriyaki sauce. Transfer vegetable mixture to a serving platter; cover and keep warm. Wipe skillet clean.

5. In the same skillet heat the remaining 1 teaspoon sesame oil and the cooking oil over medium heat. Cook the coated tofu slices for 2-1/2 to 3 minutes on each side or until crisp and golden brown, using a spatula to turn carefully. Serve tofu slices over vegetable mixture. If desired, sprinkle with sesame seed. Makes 4 servings.

Nutrition Facts Per Serving:

    Servings Per Recipe: 4
    Calories: 151
    Protein(gm): 9
    Carbohydrate(gm): 15
    Fat, total(gm): 6
    Saturated fat(gm): 1
    Dietary Fiber, total(gm): 3
    Vitamin A(IU): 3353
    Vitamin C(mg): 116
    Sodium(mg): 473
    Calcium(DV %): 61
    Iron(DV %): 3

http://www.diabeticlivingonline.com/recipe/vegetables/crispy-tofu-and-vegetables/