Coconut-Crusted Tofu with Peach-Lemongrass Salsa - 19g Carbs, 3g Fiber
From: Eating Well - June/July 2006
The crunchy-crisp tofu and our spicy-sweet salsa are inspired by that restaurant-chain classic, deep-fried coconut shrimp.
Make it a meal: Stir fresh cilantro into basmati rice and serve
alongside. Try sliced bananas drizzled with "lite" coconut milk
for dessert.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight
| High calcium
Active Time: 35 minutes
Total Time: 35 minutes
Servings: 4
Serving Size: 2 tofu steaks & 2/3 cup salsa each
3 medium peaches, peeled, pitted and diced
1-2 jalapenos, preferably red, seeded and minced
1 2-inch piece fresh lemongrass, minced OR 1 tsp dried (see Note)
1 Tbsp chopped fresh basil
1 Tbsp brown sugar
1 Tbsp rice-wine vinegar
3/4 teaspoon salt, divided
1/3 cup unsweetened flaked coconut
2 Tbsp flour
2 Tbsp cornstarch
1 14-oz pkg extra-firm water-packed tofu, drained
2 Tbsp canola oil, divided
1. Preheat oven to 400 degrees F. Set a wire rack on a large baking sheet.
2. Combine peaches, jalapenos, lemongrass, basil, brown sugar, vinegar
and 1/4 teaspoon salt in a medium bowl; toss to combine.
3. Mix coconut, flour and cornstarch in a shallow dish. Cut the block of
tofu lengthwise into 8 thin steaks. Pat the tofu slices dry with a paper
towel, sprinkle with the remaining 1/2 teaspoon salt, then press both
sides of each tofu steak into the coconut mixture.
4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
Add 4 tofu steaks and cook until golden brown, about 2 minutes per side, adjusting heat as necessary to prevent scorching. Transfer the tofu steaks
to the rack-lined baking sheet and place in the oven to keep warm. Heat
the remaining 1 tablespoon oil in the skillet over medium-high heat; cook
the remaining tofu steaks until golden brown, about 2 minutes per side.
Serve the tofu with the peach salsa.
Tips & Notes - -
* Note: Lemongrass, essential to Thai and Vietnamese cooking, is an
edible grass with bright lemon fragrance and taste. Find it fresh in
the produce section of large supermarkets, at Asian food stores and
chopped and dried in specialty spice sections. Purchase from Penzeys
Spices, (800) 741-7787, www.penzeys.
Servings: 4
Serving Size: 2 tofu steaks & 2/3 cup salsa each
Nutrition per Serving:
251 Calories 16g Fat, 4g Sat, 9g Mono, 0mg Cholesterol, 11g Protein,
19g Carbs, 3g Fiber, 491mg Sodium, 313mg Potassium
Nutrition Bonus: Calcium (20% daily value), Magnesium (16% dv),
Iron (15% dv)
1 Carbohydrate Serving
Exchanges: 1 other carbohydrate, 1 medium-fat meat, 2 fat
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