vitamin e without soy

PAN-FRIED TOFU

This pan-fried tofu recipe is a game-changer! It’s quick, simple, and irresistibly crispy. Each golden-brown piece is perfectly fried and soaked in a savory soy marinade. Enjoy a protein-packed meal ready in 15 minutes or less!

EQUIPMENT

  • Tofu press
  • Large non-stick skillet
  • Mixing bowls

INGREDIENTS

Tofu

  • 14 ounces extra-firm tofu
  • 3 tablespoons cornstarch
  • 2 tablespoons sesame oil

Sauce

  • ¼ cup soy sauce
  • 1 ½ tablespoons rice vinegar
  • 1 ½ tablespoons maple syrup or agave
  • 2 tablespoons Sriracha
  • 1 teaspoon garlic powder

For Serving (Optional)

  • Toasted sesame seeds
  • Sliced green onions
  • Rice or noodles

INSTRUCTIONS

Press the Tofu: Drain the tofu and wrap it in a paper towel or clean tea towel. Use a tofu press or place a cutting board with a heavy object, such as a cast-iron skillet, on top to press out the excess moisture. Let it press for 20-30 minutes.

Make the Sauce: While the tofu is pressing, whisk together the soy sauce, rice vinegar, maple syrup (or agave), Sriracha, and garlic powder in a small bowl. Set aside.

Prepare and Cook the Tofu

  • Cut the pressed tofu into bite-sized triangles or 1-inch cubes.
  • Place the tofu in a large mixing bowl and sprinkle with cornstarch. Gently toss until evenly coated.
  • Heat sesame oil in a large skillet over medium heat until it shimmers. Add the tofu and cook for 3-4 minutes per side, flipping to ensure all sides are golden brown.

Add the Sauce: Once the tofu is browned, pour the prepared sauce into the skillet. Toss to coat the tofu evenly and cook for another 1-2 minutes, allowing the sauce to thicken.

Serve: Serve immediately while warm. Garnish with toasted sesame seeds or sliced green onions. For a heartier meal, pair with rice or noodles. Enjoy!

NOTES

  • Heat the Oil: Ensure the sesame oil is hot enough to shimmer but not smoke before adding the tofu for perfect frying.
  • Don’t Overcrowd: Arrange tofu in a single layer in the pan to avoid steaming and ensure crispiness.
  • Flipping Tip: Use a thin spatula to flip tofu without breaking the crispy crust.
  • Keep it Crisp: If cooking in batches, place cooked tofu on a wire rack to maintain crispiness.
  • Be Gentle: Toss tofu carefully with cornstarch to keep its shape and create a uniform crispy coating.
  • Skillet Choice: A non-stick skillet is best for frustration-free cooking, ensuring tofu doesn’t stick.

NUTRITION

  • Serving Size: 1 serving
  • Calories: 345 kcal
  • Carbohydrates: 28 g
  • Protein: 18.1 g
  • Fat: 17.9 g
    • Saturated Fat: 2.6 g
    • Polyunsaturated Fat: 8 g
    • Monounsaturated Fat: 6.3 g
  • Cholesterol: 0 mg
  • Sodium: 2092.1 mg
  • Potassium: 438.1 mg
  • Fiber: 0.7 g
  • Sugar: 11.7 g
  • Vitamin A: 21.1 IU
  • Vitamin C: 9.7 mg
  • Calcium: 86.9 mg
  • Iron: 3.3 mg

Nutritional values are estimates and should not be used as a substitute for professional health advice.

4o

HEALTHY CHICKEN AND BROCCOLI STIR-FRY

Looking for a quick, healthy, and delicious dinner option? This Chicken and Broccoli Stir-Fry is the perfect solution! Packed with protein, fiber, and essential vitamins, this dish is a great way to fuel your body without sacrificing flavor. With minimal ingredients and easy-to-follow steps, you can whip up this meal in no time.

INGREDIENTS

  • 1 tablespoon + 1 teaspoon vegetable oil, divided
  • 1 cup thinly sliced, peeled carrots
  • 2 cups broccoli florets
  • 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
  • 4 cloves garlic, minced
  • 1/4 cup low-sodium chicken broth or water
  • 1/4 cup soy sauce
  • 3 tablespoons honey
  • 2 teaspoons cornstarch
  • Salt and pepper, to taste

INSTRUCTIONS

  • Heat 1 teaspoon of oil in a large pan over medium heat.
  • Add the broccoli and carrots, cooking for about 4 minutes until the vegetables are tender. Remove the veggies, place them on a plate, and cover to keep warm.
  • Wipe the pan clean with a paper towel, then turn the heat up to high and add the remaining tablespoon of oil.
  • Season the chicken pieces with salt and pepper, then add them to the pan in a single layer. Cook for 3-4 minutes per side until golden brown and cooked through, working in batches if needed.
  • Add the minced garlic to the pan and cook for 30 seconds until fragrant.
  • Return the vegetables to the pan, cooking for an additional 2 minutes until heated through.
  • In a bowl, whisk together the chicken broth, soy sauce, and honey.
  • In a small bowl, mix the cornstarch with 1 tablespoon of cold water.
  • Pour the soy sauce mixture over the chicken and vegetables, cooking for 30 seconds.
  • Add the cornstarch mixture and bring to a boil. Cook for another minute until the sauce begins to thicken.
  • Serve immediately, with rice if desired.