This delicious, tofu based recipe takes less than 30 minutes to make and is perfect for a quick weeknight dinner for something healthy yet so easy! Although the original recipe is for grilled tofu, we’ve changed it to a pan fry recipe which may be more convenient. Pan seared tofu flavored with tandoori spices is a great meat-free, vegetarian and vegan protein option! Serve with steamed broccoli and basmati rice.
Total: 30 mins
2 teaspoons paprika
1 teaspoon salt, divided
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon ground turmeric
3 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
1 tablespoon lime juice
1 14-ounce packages extra-firm or firm water-packed tofu, drained
⅔ cup nonfat plain yogurt
6 tablespoons sliced scallions or chopped fresh cilantro for garnish (optional)
- Combine paprika, 1/2 teaspoon salt, cumin, coriander and turmeric in a small bowl. Heat oil in a small skillet over medium heat. Add garlic, lime juice and the spice mixture; cook, stirring, until sizzling and fragrant, about 1 minute. Remove from the heat.
- Slice each tofu block crosswise into 1/4 inch slices; pat dry. Use about 3 tablespoons of the spiced oil to brush both sides of the tofu slices; sprinkle with the remaining 1/2 teaspoon salt. (Reserve the remaining spiced oil.)
- Coat a sauté pan or skillet with oil and fry the tofu for about 7 minutes on each side, or until crispy, golden brown and slightly caramelized.
- Combine yogurt with the reserved spiced oil in a small bowl. Serve the grilled tofu with the yogurt sauce, garnished with scallions (or cilantro), if desired.
Per Serving: 177 calories; 12.7 g total fat; 2.2 g saturated fat; 1 mg cholesterol; 426 mg sodium. 294 mg potassium; 5.6 g carbohydrates; 1.6 g fiber; 3 g sugar; 12.7 g protein; 382 IU vitamin a iu; 2 mg vitamin c; 29 mcg folate; 327 mg calcium; 2 mg iron; 56 mg magnesium.