This delicious Weight Watchers-friendly recipe sweet and spicy Asian tofu is a fast and satisfying lunch or dinner.
Today I’m sharing a delicious, vegetarian Weight Watchers recipe. This Sweet and Spicy Asian tofu has been an obsession of mine lately, and since I love it so much I figured it was worth sharing.
I swear I’ve been eating it almost every day. I crave it. It has everything I want in a weekday recipe: flavor, texture and it’s incredibly fast and easy to make. I can have a home cooked lunch ready in less than 10 minutes, and it scales up very easily for two when making dinner.
I typically buy fresh, pre-cut stir fry veggie mixes to save time. However, fresh vegetables work great as well, though! I use whatever I happen to have on hand. Green beans, onions, bell peppers, and broccoli work especially well here.
If you’re not sure how you feel about tofu, give this a try. It’s pan-fried and I honestly feel like I’m eating fried cheese. It soaks up the delicious sauce and is filling without being overly heavy. It’s also very budget friendly! Swapping out meat dishes for tofu is a great way to save on the grocery bill.
Tips for Cooking Tofu
- There are numerous types of tofu available, including silken, soft, firm, and extra firm. Extra firm is what you want for sautéing and pan-frying, though firm tofu will work as well. Avoid anything labeled silken or soft. Those are good for pureeing into sauces, desserts, dips, and various dairy replacements. Firm tofus have a spongey texture and are great at absorbing flavors.
- Because extra firm tofu is stored in water, you want to press as much liquid out as possible before using it. The easiest way to do this is to wrap it the tofu block in a few layers of paper towels and then press it between two dinner plates for 20-40 minutes. You can add a weight (something like a can of beans) on top of the plate to assist with pressing the water out. After that, you’re ready to go!
Looking for more tofu recipes? Be sure to check out my Sesame Crusted Tofu Salad with Spicy Peanut Dressing and Crispy Baked Tofu with Broccoli!
This delicious Weight Watchers friendly recipe for sweet and spicy Asian tofu is a fast and satisfying lunch or dinner.
- 7 ounces extra firm tofu
- 1 tablespoon high-heat cooking oil (I use regular olive oil)
- cooking spray
- 1 clove garlic, minced
- 3 cups assorted stir-fry vegetables
- 3 tablespoons sweet chili sauce (I recommend Mae Ploy)
- 2 tablespoons Sriracha hot sauce
- 2 teaspoons soy sauce
- optional: a few drops of fish sauce
- 2/3 cup brown rice, cooked
- An hour before cooking, wrap the tofu in paper towels and place between two plates to help press out the liquid. I like to change the paper towels once during this process. Slice the tofu into even cubes.
- Heat the oil in a non-stick pan over medium-high heat. Once it's hot, add the tofu cubes and allow them to pan fry until golden on one side and then use tongs to turn the pieces. Brown at least 4 sides for the best texture.
- Set the tofu aside and if the pan is no longer oily, add some cooking spray. Saute the garlic and vegetables over medium-high heat with a bit of salt. I prefer my veggies slightly crunchy.
- While the tofu and vegetables are cooking, stir together the sauce ingredients.
- Serve the tofu and vegetables with the sauce over brown rice.
You want to use tofu that's been packed in water for this recipe, not the silken boxed variety. I recommend using a non-stick pan for the tofu because you will need less oil.
White rice may be substituted, but it will change the nutritional/points value of the recipe.
WW: 7 points.
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About the Author
Jennifer graduated from the Culinary Arts program at L’Academie de Cuisine in Maryland, and has worked professionally as a line cook, pastry chef, and cooking instructor. Her cookbook, The Gourmet Kitchen, was published in 2016 by Simon & Schuster.