Pan-Fried Tofu with Mango & Snow Peas Recipe

Looking for an easy Pan-fried Tofu with Mango & Snow Peas recipe? Learn how to make Pan-fried Tofu with Mango & Snow Peas using healthy ingredients.


Submitted by jessierose27

Makes 6 servings



Butter soft avocados, crisp snow peas and sweet mangos combine beautifully in the very unusual entree, which also doubles as a light lunch

Recipe Ingredients for Pan-fried Tofu with Mango & Snow Peas

1 mango
1 large avocado
1 tablespoon lime juice
100 g snow peas
1 tablespoon olive oil
1 teaspoon asafetida powder
300 g tofu
40 g bean sprouts
1 tablespoon soy sauce
3 tablespoon olive oil
1/2 teaspoon sambal oelek
1/4 cup lime juice
12 g palm sugar

Recipe Directions for Pan-fried Tofu with Mango & Snow Peas

  1. WHISK together all the dressing ingredients (1 tbsp soy sauce, 3 tbsp olive oil, 3 tsp balsamic vinegar, 1/2 tsp ssmbal oelek, 1/4 cup lime juice & 1 tbsp palm sugar)

  2. COMBINE mango & avocado with 1 tbsp lime juice

  3. BLANCH the snow peas

  4. HEAT 1 tbsp olive oil in frying pan & sprinkle in yellow asafetida powder, saute momentarily. Briefly fry the tofu in frgrant oil.

  5. FOLD IN half the friend tofu with the mango & avocado, along with snow peas and half the dressing

  6. SERVE: Divide remaing tofu onto 6 plates, cover with mango & avocado mix, top with snow pea sprouts. Drizzle with remaining dressing & serve immediately

Categories

Appetizers, Vegetarian

Nutrition Facts
Serving Size 168.5g
Amount Per Serving
Calories
214
Calories from Fat
146
% Daily Value*
Total Fat
16.2g
25%
Saturated Fat
2.4g
12%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
262mg
11%
Potassium
451mg
13%
Total Carbohydrates
14.7g
5%
Dietary Fiber
3.9g
16%
Sugars
8.6g
Protein
6.1g
Vitamin A 10% Vitamin C 46%
Calcium 12% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • No cholesterol
  • Very high in vitamin C
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