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Maple-Dijon Crispy Tofu

Balanced, flavorful, and enjoyable—this recipe has it all.

Prep Time
1 hr 35 mins
Cook Time
35 mins
Total Time
20 mins
Servings: 3 to 4
Calories: 187 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 (14-ounce) block of Earth Grown Extra Firm Organic Tofu
  • 1 ½ tablespoons Simply Nature Organic Extra Virgin Olive Oil*
  • 1 1/2 tablespoons Dijon mustard
  • 1 1/2 tablespoons apple cider vinegar
  • 2 ½ tablespoons maple syrup
  • ⅛ teaspoon cayenne pepper (¼ teaspoon for spicy)

Instructions

    Cup of Yum
  1. Drain the tofu and pat it well with a clean dish towel or paper towels to remove excess water. Slice the tofu widthwise into ⅓-inch thick slices (10 to 12 slabs on a 14-ounce block). Cover with a dry dish towel or paper towels and gently press down to remove as much water as you can without crushing the tofu.
  2. Heat the oil in a large nonstick frying pan over medium-high heat. Line a sheet pan or large plate with paper towels. Once the oil is nice and hot, add the tofu slices. Cook for 7 to 8 minutes, gently moving the tofu slabs around the pan as needed to coat evenly in the oil, or until the bottom is golden browned.** Using a spatula, flip the tofu and cook for 5 to 6 minutes on the other side until evenly browned. Transfer the tofu to the paper towels and sprinkle with salt and pepper. Note: I find it helpful to use a large spatula and a smaller offset spatula or butter knife to flip the tofu.
  3. Whisk together the mustard, vinegar, maple syrup, and cayenne pepper in a small bowl. Reduce the heat to medium-low and pour the glaze into the hot pan. Simmer for 30 to 45 seconds, stirring frequently, until thickened a bit. Turn off the heat and add the tofu slabs back to the pan and coat well in the sauce. Take off the heat.
  4. Storage / Reheating: Store cooled tofu in an airtight container for 4 to 5days. To reheat tofu, add a touch of oil or cooking spray to a nonstick frying pan over medium heat. Once hot, add the tofu and cook for 3minutes, flip, and cook for another 3 minutes. If desired, you can make more glaze and brush it on after reheating.

Notes

  • *If not using a nonstick pan, you will need a bit more oil, about 2 tablespoons.
  • ** You may need to stand back to avoid oil sputter.

Nutrition Information

Calories 187kcal (9%) Carbohydrates 14g (5%) Protein 10g (20%) Fat 10g (15%) Saturated Fat 1g (5%) Polyunsaturated Fat 2g Monounsaturated Fat 6g Sodium 171mg (7%) Potassium 259mg (7%) Fiber 1g (4%) Sugar 11g (22%) Vitamin A 40IU (1%) Vitamin C 1mg (1%) Calcium 64mg (6%) Iron 2mg (11%)

Nutrition Facts

Serving: 3to 4

Amount Per Serving

Calories 187

% Daily Value*

Calories 187kcal 9%
Carbohydrates 14g 5%
Protein 10g 20%
Fat 10g 15%
Saturated Fat 1g 5%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 6g 30%
Sodium 171mg 7%
Potassium 259mg 6%
Fiber 1g 4%
Sugar 11g 22%
Vitamin A 40IU 1%
Vitamin C 1mg 1%
Calcium 64mg 6%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.