Tofu with Peanut-Ginger Sauce

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Tofu and vegetables get a dramatic lift from a spicy peanut sauce. Serve with a cucumber salad for a low-calorie, nutrient-packed vegetarian supper.

Tofu with Peanut-Ginger Sauce
Nutritionist Tested & Approved

Time: 25 minutes (15 minutes prep)

Ingredients Sauce
  • 5 tablespoons water

  • 4 tablespoons smooth natural peanut butter

  • 1 tablespoon rice vinegar, (see Ingredient note) or white vinegar

  • 2 teaspoons reduced-sodium soy sauce

  • 2 teaspoons honey

  • 2 teaspoons minced ginger

  • 2 cloves garlic, minced

Tofu & vegetables
  • 14 ounces extra-firm tofu, preferably water-packed

  • 2 teaspoons extra-virgin olive oil

  • 4 cups baby spinach, (6 ounces)

  • 1 1/2 cups sliced mushrooms, (4 ounces)

  • 4 scallions, sliced (1 cup)

Directions
  1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey, ginger and garlic in a small bowl.

  2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.

  3. Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.

  4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.

Ingredient Note: Rice vinegar (or rice-wine vinegar) is mild, slightly sweet vinegar made from fermented rice. Find it in the Asian section of supermarkets and specialty stores.


Nutritional Facts

Servings
4
Calories
221
Added Sugars
3g
Carbohydrates
15g
Cholesterol
0mg
Dietary Fiber
4g
Fat
14g
Monounsaturated Fat
3g
Potassium
262mg
Protein
12g
Saturated Fat
2g
Sodium
231mg
Bonus
Calcium (16% daily value)
Iron (16% dv)
Carbohydrate Servings
1
Exchanges
2 vegetable
2 medium-fat meat

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main dish EatingWell Meal Plan side dish tofu

1 reply

evaziem
evaziem 2014-05-27 16:55:38 -0500 Report

Tofu (soy) is not good for us. It contains estrogen-like compounds.
Also, most soy is GMO.
Only fermented soy products like natto are excellent for us. Weird…
Google it.