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Honey Soy Tofu PLEASE don’t tune me out just yet!!! Tofu...

Posted Sep 05 2013 9:35pm

Honey Soy Tofu

PLEASE don’t tune me out just yet!!! Tofu is strange, I know. This was actually my first time eating eat. But I’m trying to broaden my menu, and tofu is a really healthy option! And I will honestly say that I was pleasantly surprised at the result!

I wanted to try something that had some pretty strong flavors, so it was all *WHAM* tofu in-your-face. And this was the perfect dish to try it out on! I had this with some rice, and it was the perfect dinner!

So, before I get to how you make it, let me get to the WHY you should make it! As you may or may not know, tofu is often the vegetarian/vegan substitute for meat…rightly so, as it is very high in protein! Tofu is also high in selenium (which is crucial for antioxidant systems to work), calcium (very neccesary for bone health) and iron (energy production and red blood cell health). It is also very much a good idea for those with heart disease, or wanting to prevent it. Tofu is considered a cholesterol fighter because it is believed to lower LDL cholesterol, and it’s also about 15% of the daily requirements for Omega-3 fatty acids, which are the “good fats”.  

Nutrition wise, you can’t really go wrong with tofu! It’s a bland substance, so you can do ANYTHING with it - super versatile!!! And in terms of calories it is hardly anything. About 95 calories for 1/2 cup serving!

Here’s the recipe….get cookin’!

Honey Soy Tofu Stir Fry

Serves 6 

2 packages of 14 oz to 16 oz firm tofu
3 tablespoons vegetable oil

¼ onion, finely chopped
4 scallions, cut into 2 inch lengths

3 tablespoon soy sauce
2 tablespoon honey
1 tablespoon sake (I omitted)
1 tablespoon finely chopped garlic
1 tablespoon grated ginger

1 teaspoon sesame oil
1 teaspoon sesame seeds
A large pinch of black pepper


Cut tofu into 1 inch cubes. Place tofu on paper towels and allow water to drain from tofu, for about 10 minutes.

In a small bowl mix together soy sauce, honey, sake, garlic, and ginger. Set aside.

Heat heavy skillet or wok over medium high heat. Add oil. When oil begins to shimmer, add tofu carefully, watching for splatters. Be careful! You can be hit with oil. Begin browning tofu on all sides, until most sides are golden brown. Total cooking time is about 8 to 10 minutes, until tofu is golden. Remove tofu from oil using a slotted spoon, and drain on paper towels.

Reduce heat to medium and in the same pan, same oil, add onions and scallions, and cook until fragrant, about 1 minute. Add soy sauce mixture and cook, until sauce is reduced down and slightly thickened, about 2 minutes. Add tofu and mix together, until tofu is all coated. Drizzle sesame oil, sprinkle sesame seeds and black pepper and do one more final toss.


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