Flaky Coconut Tofu (PEP)

8 40 224
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
Flaky Coconut Tofu (PEP)
Health Highlights

Ingredients


1 1/2 tbsp Coconut oil (divided)
1/4 medium Yellow onion (sliced)
3 clove(s) Garlic (minced)
397 gm Tofu, regular, extra firm (drained)
1/4 cup Coconut flour
1/2 cup Coconut, shredded, unsweetened
1/2 tsp Kosher salt
1/4 tsp Black pepper

Instructions


Heat ½ tablespoon (7 ml) of the coconut oil in a large cast iron skillet over medium-low. Add the onion and garlic; sauté about 5 to 8 minutes, until fragrant and the onion begins to brown slightly. Transfer to a plate and set aside.

Heat the remaining 1 tablespoon (15 ml) of coconut oil in the same large skillet over medium. Slice the drained tofu into 8 rectangles. Place the shredded coconut in a small shallow bowl and the flour in a separate small shallow bowl. Whisk the salt and pepper into the flour.

Dredge one rectangle of tofu in the flour, then press into the shredded coconut so it covers the entire piece of tofu. I even like to press some coconut into the center of the tofu so it bulges a bit. Repeat with remaining tofu pieces, then arrange them evenly in the cast iron skillet and fry over medium-high heat for about 10 to 15 minutes until browned. Flip and cook an additional 10 to 15 minutes on other side. Remove from heat.


Nutrition Facts

Per Portion

Calories 224
Calories from fat 151
Calories from saturated fat 72
Total Fat 16.8 g
Saturated Fat 8.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 1.8 g
Cholesterol 0
Sodium 321 mg
Potassium 251 mg
Total Carbohydrate 9.5 g
Dietary Fiber 5.3 g
Sugars 2.9 g
Protein 11.3 g

Dietary servings

Per Portion


Meat Alternative 0.7

Energy sources


Pygal12%413.1807980356003113.7651728522753367%401.57616207017463280.056050521532920%327.8636646114789124.4176719549741712%67%20%CarbohydratesFatProtein

Meal Type(s)





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