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Peanut-Crusted Tofu Triangles


20 min (for 4 serves)

10 min (for 4 serves)



This recipe is packed with protein and nutrients. Peanuts and tofu are generally rich in calcium, protecting against bone weakness, loss, osteoporosis and rheumatoid arthritis. These foods can be a great part of a weight loss regimen or a way to maintain a healthy weight. Tofu delivers the protein benefits of meat while being low in saturated fat and sodium. A single serving of tofu has 10% of the daily value for calcium, yet has less calories than many dairy products.


2 g
0.25 teaspoon (0 g)
  ginger, ground
0.50 teaspoon (3 g)
  salt, divided
0.25 tablespoon (5 g)
  oil, peanut, divided
2.50 mL (3 g)
0.13 tablespoon (2 g)
  garlic powder
13 g
  cilantro, fresh
0.13 cup (11 g)
  red capsicum
0.17 cup (23 g)
  peanut, dry-roasted unsalted
0.50 egg (15 g)
  eggwhite, large
0.75 cup (188 g)
  water, for cooking rice
125 g
  rice, brown
200 g
  tofu, firm, drained


1.  Cut tofu crosswise into 8 equal sizes. Cut each piece into 2 triangles. Arrange tofu in a single layers on several layers heavy duty paper towels. Cover tofu with another paper towel. Place a cutting board on top of the tofu. Place a heavy pan on top of the cutting board and let it stand for 20 minutes. Pat tofu dry with paper towels.

2.  Cook rice; Combine rice and 1 & 1/2 cups of water in a saucepan, bring to a boil, cover. Reduce heat and simmer for 5 minutes. Stir in onions, capsicums and half teaspoon of salt. Cover and keep warm.

3.  Combine 1 teaspoon water and eggwhite in a shallow dish. Place peanuts in a food processor; process until finely ground. Combine ground peanuts, garlic powder, ginger, red capsicum, and remaining half teaspoon of salt in a shallow dish. Dip one side of each tofu triangle in a egg mixture. Dredge the same side in peanut mixture.

4.  Heat 1 teaspoon oil in a large non-stick skillet coated with cooking spray over medium heat. Add half of tofu; cook 2 minutes each side or until browned (watch closely to prevent burning). Repeat procedure with remaining 1 teaspoon oil and tofu. Serve tofu with rice.

Per Serve
1,909.1 kJ  (456.3 kcal)
20.8 g
Total Fat:
16.7 g
2.3 g
6.1 g
7.3 g
Total Carbs:
50.3 g
-Complex Carbs:
48.5 g
1.7 g
10.6 g
195.2 mL
0.0 g
0.0 mg
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