Crispy Tofu and Arugula Salad
One of my favorite meals when I was younger and just starting to learn to cook was a chicken parmesan salad by Barefoot Contessa. It was basically breaded crispy chicken with a lemony salad and shaved parmesan on top. It is is delicious. So if that sounds good, go google that now. But these days, I try to eat less meat, and I don’t cook meet at home at all. This is for various reasons that deserve their own blog post, but I have found that this is what works for myself and my family. Hence the lack of meaty meals in my recipe blog. There are lots of meat alternatives out there now but gram of protein per the price, Tofu is by far the best value. I use Trader Joes High Protein Tofu which is about $0.50/serving offering 14g of protein. The equal amount of standard chicken breast is about $1.5 per 3 oz serving offering 30g protein. My husband and I split the tofu so we each get 35 grams of protein for about $1.24 per person. Which is still less than the price of 3 oz of chicken. And Tofu is incredibly low in calories as well as cholesterol. There are other higher protein meat subs out there but none as cheap as tofu. I’m not saying it’s the new chicken. I’m just saying it’s worth giving it a try. The best way to enjoy tofu, especially if it’s new to you, is to press it, bread it, and fry it. And don’t feel bad about using some oil to get that crispiness. Like I said, it’s low calorie, low cholesterol and we are having it with some arugula so there is no reason not to make it tasty. Like I said, I prefer the High Protein Tofu from Trader Joes or Hodo Tofu (although this one is much harder for me to find). I do press the tofu for at least 15 minutes before I plan to cook it. So hopefully you are convinced to try this recipe, trust me it is worth it!
Ingredients:
1-2 blocks of extra firm tofu ( 1 block for 2 people, 2 blocks for 4)
1/2 cup AP flour
1/2 tsp salt
1.5 tsp garlic salt
1 tsp fresh ground black pepper or white pepper if you have it
1/2 tsp onion powder
1/2 tsp mustard powder
3 tbsp corn starch
1/2 cup unsweetned plain soy milk
1 tbsp apple cider vinegar
Neutral oil for frying (I like Sunflower oil or Vegetable oil)
Arugula
juice from half a lemon ( save the rest for wedges to serve)
2 tbsp olive oil
salt and pepper to taste
Recipe:
Press the tofu. Either in a tofu press or between some books or a heavy skillet. I use Tofuture Tofu Press which I purchased off amazon. (Affiliate link) It works well even on super thick tofu and is dishwasher safe. I would press it for at least 15 minutues while you prep all the other ingredients.
Prepare the dry and wet dredge. Combine the flour and seasonings as well as 3 tbsp corn starch in 1 bowl and the soy milk and vinegar in another.
Heat the oil in the pan over medium heat. I would put enough oil in the pan to come 1/4 way up the sides of the tofu slices.
Slice the pressed tofu into 1/2 inch thick slices. I like to also cut them into triangles but use whatever shape speaks to you.
Dip the tofu in the seasoned flour, then the wet dredge, then back into the seasoned flour mixture. Then fry the slices in the pan. I will usually do this in 2 batches just to avoid having to use a large frying pan. I feel like this conserves oil, but use what you have.
Once they are golden brown on the first side (2-4 minutes) then flip them over and brown on the second side another 2-4 minutes. Remove them from the frying pan and sprinkle over flaky salt.
Once all the tofu slices are fried, assemble the salad. In a large bowl, place the washed arugula (chop it into bite sized pieces if neccessary), drizzle over the 2 tbsp of olive oil and juice from half the lemon. Salt and pepper to taste and toss to coat.
I like to plate my tofu slices first then put the salad right next to the tofu if not right on top. Then garnish with extra lemon slices and shaved parmesan or crumbled feta as pictured above. Or omit the cheese altogether and it will be a delicious plant based, high protein meal.
I love to eat the tofu with an extra squeeze of lemon and making sure to get some salad in each bite! Enjoy!!
