Diabetic Kitchen Diary

This evening, December 14, 2024, I prepared a delightful pan-seared tofu dish that left my wife, a connoisseur of Chinese cuisine, thoroughly impressed. This recipe, reminiscent of my earlier Crispy Pan Fried Tofo, offers a more intricate flavor profile, making it a versatile addition to weekend meal prep. Pair it with your choice of vegetables for a satisfying, low-carb meal.

Each serving contains approximately 5 grams of carbohydrates when using Swerve as a sweetener, and no cornstarch.

Crispy Pan-Seared Tofu with Sesame-Soy Glaze

This recipe transforms firm tofu into golden, crispy bites coated in a flavorful sesame-soy glaze. Perfect as a main dish, side, or protein addition to bowls and salads.

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Prep Time 15 minutes mins

Cook Time 18 minutes mins

Total Time 33 minutes mins

Course Main Course

Cuisine Asian

Servings 2

Calories 325 kcal

Ingredients

  

Tofu:

• 1 14 oz block firm or extra-firm tofu
• 2 tbsp cornstarch optional, for extra crispiness
• 2 tbsp neutral oil e.g., avocado or grapeseed oil

Sesame-Soy Glaze:

• 2 tbsp soy sauce or tamari for gluten-free
• 1 tbsp sesame oil
• 1 tbsp rice vinegar
• 1 tsp sugar substitute, like Swerve optional, for sweetness
• 1 tsp chili oil or a pinch of red pepper flakes optional, for heat
• 1 tsp minced garlic
• 1 tsp minced fresh ginger
• 1 tsp cornstarch mixed with 2 tsp water optional, for thickening

Garnish (Optional):

• Toasted sesame seeds
• Sliced green onions
• Chopped fresh cilantro

Instructions

 

Prepare the Tofu:

• Remove the tofu from its package and press it to remove excess water. Wrap the tofu in a clean kitchen towel and place a heavy object (like a skillet or cutting board with cans on top) on it for 10-15 minutes.
• Cut the tofu into cubes or triangles.
• Optional: Toss the tofu pieces in cornstarch to create an extra crispy coating.

Sear the Tofu:

• Heat 2 tbsp of neutral oil in a non-stick or cast-iron skillet over medium-high heat.
• Add the tofu in a single layer, ensuring the pieces do not touch. Sear for 3-4 minutes on one side, or until golden brown and crispy. Flip the tofu and repeat on the other sides. Remove the tofu from the pan and set aside.

Make the Sesame-Soy Glaze:

• In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, Swerve (if using), chili oil, garlic,and ginger.
• If you prefer a thicker glaze, mix in the cornstarch slurry.
• Pour the sauce into the same skillet and cook over medium heat, stirring, for 1 minutes until slightly thickened.

Combine and Coat:

• Return the crispy tofu to the skillet and toss to coat each piece evenly in the glaze.
• Cook for an additional 1-2 minutes to allow the tofu to absorb some of the sauce.

Garnish and Serve:

• Transfer the glazed tofu to a serving dish.
• Sprinkle with toasted sesame seeds, green onions, or cilantro if desired.

Notes

Serving Suggestions
• Pair with steamed or stir-fried vegetables for a complete meal.
• Add to a grain-free bowl with cauliflower rice or roasted vegetables.
• Serve as an appetizer or snack on its own.

Keyword tofu, Vegan