Crispy Breaded Tofu with Gentle Spice
Crispy Breaded Tofu with Gentle Spice features golden pan-fried batons with a delicate crunch and a warm, peppery lift from sage and cayenne. The seasoned flour and nutritional yeast create a savory coating that pairs beautifully with your favorite dips. Serve as a weeknight appetizer, a protein for grain bowls, or a game-day snack platter.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Breaded Tofu with Gentle Spice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 58 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 41
- Heart Health
- 76
- Metabolic
- 40
- Digestive
- 29
- Inflammatory
- 49
- Performance
- 50
- General Wellness
- 1
Slice the pressed tofu into 1/2-inch thick slabs, then cut those into 1/2-inch wide sticks. Put the tofu in a bowl and pour the broth over it. Let it soak.
- 2
In another bowl, mix together the flour, yeast, salt, pepper, sage, and cayenne.
- 3
Heat oil in a large skillet over medium-high heat.
- 4
Take the tofu sticks out of the broth and squeeze out most of the liquid, leaving a little moisture.
- 5
Coat the sticks in the breading. You may need to roll them twice to get a fairly dry outer coating.
- 6
Set the tofu in the hot oil and fry until crisp and browned on all sides. Add more oil if needed.
- Calories 346.05 kcal Moderate 17%
- Protein 20.58 g Good Source 41%
- Carbohydrate 25.8 g 9%
- Total Fat 17.76 g High 23%
- Saturated Fat 2.52 g Moderate 13%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 1.73 mg Low Source 1%
- Sodium 416.45 mg Moderate 18%
- Dietary Fiber 5.46 g Moderate 20%
- Total Sugars 2.77 g --
- Added Sugars 0.6 g Low Source 1%
- Calcium 165.38 mg Moderate 13%
- Iron 3.24 mg Moderate 18%
- Potassium 354.92 mg Low Source 8%
- Vitamin A 137.88 mcg Moderate 15%
- Vitamin C 1.62 mg Low Source 2%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Wheat 🌾
- Gluten
About This Recipe
Crispy Breaded Tofu with Gentle Spice is made with 9 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Cayenne Pepper, and Dried Sage. Each serving provides about 346.05 kcal, and is a good source of protein.
Recipe Questions
- What is Crispy Breaded Tofu with Gentle Spice made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Cayenne Pepper, Dried Sage, Extra-Firm Tofu. The full list of 9 is above.
- How long does it take to make Crispy Breaded Tofu with Gentle Spice?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 346.05 kcal. The full nutrition breakdown is above.
- Is Crispy Breaded Tofu with Gentle Spice easy to make?
- This recipe is rated easy, with 9 ingredients and 6 steps.
- Is Crispy Breaded Tofu with Gentle Spice healthy?
- Crispy Breaded Tofu with Gentle Spice has an easyChef Pro health score of 51/100. Per serving, it provides 346.05 calories and 20.58 g of protein, or 41% of the Daily Value. Worth noting per serving: sodium at 416.45 mg (18% of the Daily Value) and saturated fat at 2.52 g (13% of the Daily Value). It contains Soy, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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