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Best Easy Braised Tofu in Soy Sauce Recipe

Name: Best Easy Braised Tofu in Soy Sauce Recipe
Total time: 25 min
Yield: 200 g
Ingredients: firm tofu 16 oz; yellow onion 0.5 cup; green onion 2 pieces; garlic 3 cloves; soy sauce 3 tbsp; water 0.5 cup; sesame oil 1 tbsp; sugar 1 tsp; black pepper 0.25 tsp

Firm tofu is pan-fried golden and braised in a savory soy sauce with aromatics until deeply flavored. This vegetarian, high protein dish is budget-friendly and fits perfectly into a healthy calorie deficit meal plan.

Cook 25 min Difficulty EASY 210 kcal

#vegetarian #high protein #bariatric friendly #diabetic friendly

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Ingredients

Main ingredients

firm tofu 16 oz
yellow onion 0.5 cup
green onion 2 pieces
garlic 3 cloves

Seasonings/Sauce

soy sauce 3 tbsp
water 0.5 cup
sesame oil 1 tbsp
sugar 1 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 14 g 27%

Protein 18 g 34%

Fat 9 g 39%

Serving size 200g

Cooking steps

1

Cut firm tofu into 3/4-inch thick rectangles and gently pat dry with a paper towel to remove excess moisture.
2

Heat a nonstick skillet over medium-high heat with 1/2 tbsp sesame oil. When hot, add tofu pieces and pan-fry for 3–4 minutes on each side until golden and crisp. Remove and set aside.
3

Reduce heat to medium. In the same pan, add remaining sesame oil, minced garlic, sliced onion, and half the chopped green onions. Sauté for 2–3 minutes until fragrant and onions become translucent.
4

Return the tofu to the pan in a single layer. Pour in soy sauce, water, sugar, and black pepper. Spoon some sauce over the tofu.
5

Cover and simmer on low for 7–8 minutes, occasionally spooning sauce onto the tofu until it absorbs flavor and most liquid reduces. Top with remaining green onions before serving.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The core ingredient is firm tofu, providing both the dish’s rich, satisfying texture and its high protein content. Its neutral flavor absorbs the bold soy sauce braising liquid, making it the centerpiece of this vegetarian main.

Q. How should I pan-fry the tofu to keep it golden and crisp?

Pat the tofu thoroughly dry before pan-frying and use medium-high heat with a nonstick skillet. Cook on each side for 3 to 4 minutes without moving for a golden crust, then handle gently during flipping and braising to prevent breaking.

Q. How do the aromatics affect the flavor of the dish?

Aromatics such as onion, garlic, and green onion are sautéed before braising, infusing the soy sauce base with savory depth and fragrance. This layering of flavors balances the salty and umami notes, giving the tofu signature character.

Q. What is the calorie and protein content per serving?

Each 200g serving contains approximately 210 kcal and 18g of protein, with protein contributing 34% of total calories. It’s a high-protein, calorie-conscious meal suitable for various dietary goals.

Q. How can I prevent tofu from sticking or breaking during cooking?

Ensure tofu is dry before adding it to a well-heated nonstick skillet with a bit of sesame oil. Let pieces form a crust before flipping and avoid overcrowding the pan. Use a thin spatula for gentle handling throughout.

Best Easy Braised Tofu in Soy Sauce Recipe

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