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Peanut-Crusted Tofu Triangles

QUICK FACTS

  PREPARATION TIME
20 min (for 4 serves)

 
  COOKING TIME
10 min (for 4 serves)
 

SUMMARY

 

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.

INGREDIENTS

2 g
  chilis
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)
  water
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
 

METHOD

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.

  NUTRITIONAL PANEL
Per Serve
Energy:
1,909.1 kJ  (456.3 kcal)
Protein:
20.8 g
Total Fat:
16.7 g
-Saturated:
2.3 g
-Mono-Unsaturated:
6.1 g
-Poly-Unsaturated:
7.3 g
Total Carbs:
50.3 g
-Complex Carbs:
48.5 g
-Sugar:
1.7 g
Fibre:
10.6 g
Water:
195.2 mL
Alcohol:
0.0 g
Cholesterol:
0.0 mg
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