Tofu is a precious food. Not to mention preparing the pan-fried tofu you can have a healthy second course in no time. The tofuobtained by curdling the soya milkis considered a sort of vegetable “cheese”.. Of oriental origin and protagonist ofvegan nutritionit is a food rich in proteins and low in calories, contains little fat and is cholesterol-free.
Its flavor rather neutral makes it a versatile ingredient and suitable for numerous recipes. You can almost taste it rawMeaning what blanched just for a few minutes and marinated with oil and herbs to soften it and eliminate the bitter note. Yes it can blend to prepare meatballs, burgers, creams, soups. And it can cook in a pan: let’s see how.
Pan-fried tofu: how to do it right
For optimal cooking of pan-fried tofudrain the dough from the water in which it was immersed when you purchased it, pat it dry with absorbent paper and cut it into slices or cubes.
Before proceeding to cooking the tofu, the ideal is marinate it for about fifteen minutes: it can be done with an emulsion based on soy sauce or with someextra virgin olive oil adding herbs (rosemary, chives) e spices (curry, turmeric, chilli pepper) or, again, with the citrus juice and a pinch of ginger, for example.
Once the marinating time has passed, just cook the tofu in one lightly greased non-stick panone minute on each side over medium heat, until golden brown.
Stir-fried tofu
For a complete dish you can cut the cubed tofu and blow it up with some vegetables such as cherry tomatoes, peppers, broccoli, herbs, courgettes, carrots, turnip greens, always adding a seasoning such as extra virgin olive oil, soy sauce or balsamic vinegar. The extra touch? A crunchy note which can be obtained, for example, with sesame seeds or cashews.
Pan-fried tofu
If you are looking for a more delicious preparation, tofu is also possible to fry. Bread the slices or cubes in one flour and water batter (to which you can also add herbs and spices to give more flavour) and fry in boiling oil. If you are not vegan you can also use eggs and breadcrumbs for the breading.
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