TD
BritishVegetarian

Pan-seared English Tofu Pan-Fried

Easy • Weight Loss Aggressive

For

1 servings

Difficulty

Easy

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Prep Time
12 min
Cook Time
62 min
Total Time
74 min
Servings
1
Calories per serving287 kcal

Ingredients

Servings:
orpeople
189g tofu
protein
$0.11
97g polenta
vegetable
$0.18
165g bell peppers
vegetable
$0.18
65g potatoes
vegetable
$0.13
140g parsnips
vegetable
$0.12
90g cabbage
vegetable
$0.02
80g leeks
aromatic
$0.05
81g celery
aromatic
$0.08
4 cloves garlic
aromatic
$0.06
1.5 tbsp butter
fat
$0.03
1/2 tsp thyme
spice
$0.00
1/4 tsp mace
spice
$0.03

Tip: Click ingredients to check them off as you shop or cook. Use the custom servings to scale for any number of people.

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Instructions

1

Rinse tofu under cold water and pat dry with paper towels.

Time: 7 minutes

2

Season tofu with salt, pepper, and spices. Let marinate for 15-30 minutes if time permits.

Time: 7 minutes

3

Heat oil in a non-stick skillet over medium heat.

Time: 7 minutes

4

Prepare tofu with seasoning.

Time: 7 minutes

5

Cook for 4-5 minutes per side until golden.

Time: 7 minutes

6

Add vegetables to the pan and sauté.

Time: 7 minutes

7

Deglaze with a splash of liquid if needed.

Time: 7 minutes

8

Serve immediately.

Time: 7 minutes

9

Serve immediately while hot. Garnish with fresh herbs if desired.

Time: 7 minutes

Tip: Click on a step or the checkbox to mark it as complete!

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Cooking Tips

Prep Ahead

You can prep ingredients the night before to save time. Total cooking time is just 62 minutes!

Difficulty Level

This recipe is rated as Easy difficulty, making it perfect for beginners.

Best Served

This British dinner is best served fresh and warm for optimal flavor.

Make it Your Own

Don't be afraid to adjust seasonings to your taste. This recipe is very forgiving and flexible!

Meal Prep Notes

Make-Ahead Friendly

This recipe can be prepared 1-2 days in advance for meal prep. Simply store in an airtight container in the refrigerator.

Reheating Instructions

Reheat in the microwave for 1-2 minutes or on the stovetop over medium heat until warmed through. Add a splash of water if needed to restore moisture.

Meal Prep Tips

  • Divide into portion-sized containers for easy grab-and-go meals
  • Label with preparation date and store on the front of the fridge
  • Freeze portions for up to 3 months for longer storage
  • Thaw frozen portions overnight in the refrigerator before reheating

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Frequently Asked Questions

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