Asian Crispy Tofu Salad recipe – 90 calories

Asian crispy tofu salad recipe

Here’s a delicious way to prepare tofu – it’s very easy to make and so tasty! Crispy on the outside and a little soft inside, this tofu salad is great as a snack, as a meat substitute, or served on top of a bed of greens with a little balsamic or rice vinegar.

Asian Crispy Tofu Salad recipe – 90 calories

14 ounces low-fat extra firm tofu
1-2 scallions, thinly sliced
3 tablespoons soy sauce
2 garlic cloves (smashed with the back of a knife)
1 teaspoon sesame oil
1 inch fresh ginger, sliced
salt, to taste
pepper, to taste
1 teaspoon fresh or dried lemongrass (optional)

1. In a 9×9-inch square baking dish, whisk all the ingredients (except for the tofu).
2. Drain the tofu and slice in half lengthwise; blot with a paper towel.
3. Preheat a non-stick skillet over medium heat and spray with non-stick spray.
4. Slide the tofu slices in the skillet and grill for about 4-5 minutes on each, flipping carefully with a large spatula. Brown it nicely to give it color and texture.
5. Slip the tofu slices into the marinade, turning with a spatula at least once.
6. While the tofu is sitting in the marinade, cut each slab 3 times lengthwise and widthwise with a sharp knife (so that you have 16 squares per slab). Toss carefully.
7. Let the tofu marinate for up to 30 minutes.
8. Remove the ginger slices and garlic. Serve warm, at room temperature or chilled.

Servings: 4

Nutritional information for one serving:
Calories: 90
Calories from fat: 47
Total fat: 5.3g
Cholesterol: 0mg
Sodium: 766mg
Total carbs: 3.2g
Fiber: 1.1g
Protein: 9.7g
WW points: 2

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  1. I just stumbled upon your site, and I think it’s awesome! Thanks for sharing your recipes! I’m going to definitely try to make something soon!

    I was wondering though, how do you figure your nutritional information/where do you get them from?

  2. Thanks for the recipe. I recently started experimenting with tofu as well for my own website.

    Main problem though is, that my husband insists on meat, so I have to come up with low fat meat recipes all the time :-)

  3. This recipe looks delicious! I’ll have to try it.

  4. I just made this last night and it was awesome!

  5. looks yummy and healthy thanks for sharing!!!

  6. Just wanted to let you know I think you’ve inspired me here. I used to be a vegetarian but my eating habits have gotten horrible over the past few years. This delicious looking recipe sent me to buy some tofu to go with the Asian meal I’m making this week, and then I started looking at vegetarian stuff (the supermarkets in this small town leave a lot to be desired).

    Anyway, thanks for the inspiration! I’ll be trying this out in the next week.

  7. Yummy! Healthy and tasty…definitely will try this one.

  8. This looks so good. I love tofu and am always looking for new ways to prepare it. I will definitely give this a try.

  9. Hello…
    I totally love your recipes.
    I have a family member that is a Vegan and your recipes are always helpful in trying to satisfy his needs.

    That photo looks so yummie.
    Thank again for your helpful recipes:)

  10. This is a delicious looking dish and so easy to prepare. I am not vegetarian, but I must try it!


  11. Why oh why do I read your blog after dinner? Don’t you know that I am on a diet? LOL Great pics and even better recipes.

  12. Eat more vegetables and fruits-fill up on these foods that are good for you and you will not be inclined to binge on calorie laden junk food.

  13. This looks really good. First time I had tofu it had no flavor 2nd and 3rd time it turned out great. Needless to say I learned how to cook it right. This one looks pretty good and tofu is cheaper then a lot of food.

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  15. Caymangirl says:

    Thank You! I had this tonight with a salad, the only alterations I made were, I had a chili sesame oil, no scallions, seasoned it with McCormick brand spice ‘ Far East Sesame Ginger Blend’. Loved it. 10/10

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  17. Thanks for the great recipe. I am just starting to experiment with tofu and this looks like a great recipe to try first. Wish me luck.

  18. Pingback: Asian Crispy Tofu Salad recipe – 90 calories | Team Non Fat

  19. sounds delicious! add avocados to the mix to fight cancer!

  20. hopefully this comment doesn’t appear multiple times (it appears to freeze once i try to post my comment.. not certain if it’s really posting), but all I truly wanted to say was great post and thanks for sharing.

  21. Pingback: Cucumber Strawberry Salad recipe - 41 calories | Diet Recipes under 200 calories

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  24. I love to eat delicious Tofu Salad. Easy to make and very enjoyable.Thanks for Sharing the Recipe!

  25. Pingback: Cobb Salad recipe - 173 calories | Diet Recipes under 200 calories

  26. Now that was tofu! I can’t believe it was only 90 calories. Delish.

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  31. looks not just yummy but very healthy too