Panko-Style Crusted Tofu and Vegetables
Panko-Style Crusted Tofu and Vegetables is a side dish that serves 8. One portion of this dish contains about 8g of protein, 15g of fat, and a total of 314 calories. For $1.21 per serving, this recipe covers 11% of your daily requirements of vitamins and minerals. 873 people were impressed by this recipe. From preparation to the plate, this recipe takes about 45 minutes. Head to the store and pick up asparagus spears, button mushrooms, seltzer water, and a few other things to make it today. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. It is brought to you by Vegetarian Times. With a spoonacular score of 65%, this dish is good. If you like this recipe, take a look at these similar recipes: {Baked} Panko Crusted Tofu ‘Fries’, Panko Herb Crusted Rack of Lamb with Vegetables, and Thai-Style Peanut and Panko-Crusted Pork Chops.
Servings: 8
Ingredients:
6 asparagus spears, trimmed
6 large button mushrooms, halved
1 16-oz. block extra-firm tofu, cubed
3 cups puffed rice cereal, such as Quaker Essentials or Arrowhead Mills
1 red bell pepper, cored and sliced
2 small red onions, cut into 8 wedges
1½ cups white rice flour
1½ tsp. salt, divided
1½ cups plain seltzer water
1 Tbs. vegetable oil
7 Tbs. vegetable oil, divided
2 zucchini, halved and sliced on bias
Equipment:
ziploc bags
rolling pin
bowl
whisk
baking sheet
paper towels
frying pan
Cooking instruction summary:
1. To make Coating: Place puffed rice in resealable plastic bag. Seal, and roll with rolling pin until broken up. Transfer to bowl, stir in oil and 3/4 tsp. salt. Set aside.2. Stir together rice flour and remaining 3/4 tsp. salt in large bowl. Whisk in seltzer water, adding 1 to 2 Tbs. more seltzer water (if necessary), until consistency is smooth and thick like Elmer’s glue.3. To make Tofu and Vegetables: Line baking sheet with paper towels. Set aside.4. Coat tofu cubes and vegetables in batter, then press into puffed rice mixture to coat. Set on second baking sheet.5. Heat 2 Tbs. oil in skillet over medium heat. Add tofu, and cook 6 to 7 minutes, turning occasionally, or until browned. Transfer to paper-towel-lined baking sheet to drain. Add 1 Tbs. oil to pan, and cook zucchini 6 to 7 minutes, or until browned and crisp. Transfer to baking sheet. Repeat with remaining oil and vegetables. Sprinkle with salt, if desired, and serve hot.
Step by step:
To make Coating
1. Place puffed rice in resealable plastic bag. Seal, and roll with rolling pin until broken up.
2. Transfer to bowl, stir in oil and 3/4 tsp. salt. Set aside.
3. Stir together rice flour and remaining 3/4 tsp. salt in large bowl.
4. Whisk in seltzer water, adding 1 to 2 Tbs. more seltzer water (if necessary), until consistency is smooth and thick like Elmer’s glue.
5. To make Tofu and Vegetables: Line baking sheet with paper towels. Set aside.
6. Coat tofu cubes and vegetables in batter, then press into puffed rice mixture to coat. Set on second baking sheet.
7. Heat 2 Tbs. oil in skillet over medium heat.
8. Add tofu, and cook 6 to 7 minutes, turning occasionally, or until browned.
9. Transfer to paper-towel-lined baking sheet to drain.
10. Add 1 Tbs. oil to pan, and cook zucchini 6 to 7 minutes, or until browned and crisp.
11. Transfer to baking sheet. Repeat with remaining oil and vegetables. Sprinkle with salt, if desired, and serve hot.
Nutrition Information:
covered percent of daily need
