“New” Crispy Tofu Sandwich

Ingredients:

  • 1 16 ounce package of firm or extra firm tofu*
  • 1 cup cornstarch
  • salt and pepper, to taste
  • 5-7 tablespoons vegetable oil, divided in recipe
  • your favorite bun, bread, or wrap, toasted
  • Sauce*
  • ½ teaspoon fresh ginger, finely chopped, or 1 teaspoon powdered ginger
  • 2 garlic cloves, finely chopped or 1 teaspoon garlic powder
  • 3 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon vegetable oil
  • ½ teaspoon sugar
  • ½ teaspoon red pepper flakes (optional)
  • Toppings (optional)
  • mayonnaise
  • green onions, chopped
  • ½ cup fresh cilantro, chopped
  • ½ cup carrot, shredded
  • lettuce or your favorite green

Directions:

  1. Wash hands with soap and warm water. Rinse fresh vegetables before preparing.
  2. Drain tofu and press for 1 hour in the refrigerator.* Drain any excess liquid. Tear the tofu into bite sized pieces and pat them dry. 
  3. In a large bowl, add cornstarch and salt and pepper to taste. Add tofu, coating evenly.
  4. Heat a large skillet on medium heat. Add up to 4 tablespoons of vegetable oil, so that the pan is evenly coated with a small amount of oil. When the oil is hot, place 1/3 to 1/2 of tofu in the pan, first shaking any extra cornstarch off the tofu pieces. Make sure to allow space between the pieces of tofu. Cook for 2-4 minutes, until the tofu is golden brown on the bottom. Flip the tofu and cook until all sides are golden brown.
  5. Place tofu on a paper towel to remove any excess oil. Repeat steps 4 and 5 with the remaining pieces of tofu, adding additional vegetable oil, if needed.
  6. In a small bowl, mix fresh or powdered ginger, fresh or powdered garlic, soy sauce, rice vinegar, vegetable oil, sugar, and red pepper flakes, if using, until well incorporated to make the sauce.
  7. Add the tofu to your favorite bun, bread, or wrap and spoon marinade over the tofu. Top with your favorite toppings.
  8. Serve immediately.

Nutrition Facts (Per Serving):

Calories, 590; Carbohydrate, 64 g; Protein, 20 g; Total Fat, 29 g; Saturated Fat, 3.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 1 g; Total Sugars, 4 g; Sodium, 1480 mg; Calcium, 308 mg; Folate, 1.6 mcg; Iron, 3 mg.

Makes 5 servings, approximately 5 ounces each.

*This sandwich can be made to enjoy with your favorite sauce (BBQ, dressing, hot sauce, etc.) instead of making the sauce above.

Tofu should be firm or extra firm, using silken tofu will not result in the same texture.

Pressing tofu can be done by opening the package of tofu and pouring out any excess liquid. Place tofu on a clean dish or plate with a lip, so that the liquid does not spill into the refrigerator. Place a heavy plate or pan on top of the tofu. This will press additional liquid out of the tofu.

The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-352-8401. This institution is an equal opportunity provider and employer. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.

https://www.azhealthzone.org/recipes

“New” Crispy Tofu Sandwich

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Dessert
Lunch
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Ingredients

  • 1 16 ounce package of firm or extra firm tofu*
  • 1 cup cornstarch
  • salt and pepper, to taste
  • 5-7 tablespoons vegetable oil, divided in recipe
  • your favorite bun, bread, or wrap, toasted
  • Sauce*
  • ½ teaspoon fresh ginger, finely chopped, or 1 teaspoon powdered ginger
  • 2 garlic cloves, finely chopped or 1 teaspoon garlic powder
  • 3 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon vegetable oil
  • ½ teaspoon sugar
  • ½ teaspoon red pepper flakes (optional)
  • Toppings (optional)
  • mayonnaise
  • green onions, chopped
  • ½ cup fresh cilantro, chopped
  • ½ cup carrot, shredded
  • lettuce or your favorite green

Directions

  1. Wash hands with soap and warm water. Rinse fresh vegetables before preparing.
  2. Drain tofu and press for 1 hour in the refrigerator.* Drain any excess liquid. Tear the tofu into bite sized pieces and pat them dry. 
  3. In a large bowl, add cornstarch and salt and pepper to taste. Add tofu, coating evenly.
  4. Heat a large skillet on medium heat. Add up to 4 tablespoons of vegetable oil, so that the pan is evenly coated with a small amount of oil. When the oil is hot, place 1/3 to 1/2 of tofu in the pan, first shaking any extra cornstarch off the tofu pieces. Make sure to allow space between the pieces of tofu. Cook for 2-4 minutes, until the tofu is golden brown on the bottom. Flip the tofu and cook until all sides are golden brown.
  5. Place tofu on a paper towel to remove any excess oil. Repeat steps 4 and 5 with the remaining pieces of tofu, adding additional vegetable oil, if needed.
  6. In a small bowl, mix fresh or powdered ginger, fresh or powdered garlic, soy sauce, rice vinegar, vegetable oil, sugar, and red pepper flakes, if using, until well incorporated to make the sauce.
  7. Add the tofu to your favorite bun, bread, or wrap and spoon marinade over the tofu. Top with your favorite toppings.
  8. Serve immediately.

Nutrition Facts (Per Serving)

Calories, 590; Carbohydrate, 64 g; Protein, 20 g; Total Fat, 29 g; Saturated Fat, 3.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 1 g; Total Sugars, 4 g; Sodium, 1480 mg; Calcium, 308 mg; Folate, 1.6 mcg; Iron, 3 mg.

Makes 5 servings, approximately 5 ounces each.

*This sandwich can be made to enjoy with your favorite sauce (BBQ, dressing, hot sauce, etc.) instead of making the sauce above.

Tofu should be firm or extra firm, using silken tofu will not result in the same texture.

Pressing tofu can be done by opening the package of tofu and pouring out any excess liquid. Place tofu on a clean dish or plate with a lip, so that the liquid does not spill into the refrigerator. Place a heavy plate or pan on top of the tofu. This will press additional liquid out of the tofu.

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