Friday, June 4, 2010

Perfectly Pan-Fried Tofu

I love using tofu as a hearty, plant-based, protein alternative to meat. It took me a while to figure out how to prepare it, but I'm consistently happy with the results using the method below.

Cut the block of tofu into 6 or 8 slices approximately 1/4-inch thick. Lay the slices on one end of a dish towel and use the other end to blot the top of the tofu. Move the slices of tofu to a dry section of the towel and repeat this step. Lay the dry slices of tofu on a plate and sprinkle the top generously with salt, pepper and garlic powder.
Cover the bottom of a large skillet with extra virgin olive oil (1 to 2 Tbsp) and heat on medium-high. When the oil is hot, place the tofu slices in the skillet, seasoned (top) side town. Sprinkle the other side with salt, pepper and garlic powder as you did on the top side.
Pan fry the slices until golden brown, flip and cook the other side, approximately 6 minutes per side. Check the cooking progress from time to time and move the slices around if necessary to ensure even cooking and avoid burning. Remove the slices from the pan and place on a plate lined with a paper towel to remove excess oil.
You can serve the slices, as is, alongside a salad or other vegetable side dish as if it were a piece of chicken or other meat. Yum! If using in a stir-fry, allow to cool several minutes and then cut the slices into bite-size pieces.


  1. make Tofu look delicious. Such fun recipes!! I might have to check out this Gundry guy.

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