How many calories are in Crispy Tofu with Garlic Sautéed Zucchini?
Crispy Tofu with Garlic Sautéed Zucchini has about 222 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianGluten FreeVeganLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Crispy Tofu with Garlic Sautéed Zucchini
Crispy Tofu with Garlic Sautéed Zucchini is a Dinner international recipe with 222 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
222 kcal
Total Time
20 min
Servings
1
Protein
16.4 g
About This Recipe
The story behind Crispy Tofu with Garlic Sautéed Zucchini
Crispy Tofu with Garlic Sautéed Zucchini is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tofu, zucchini, and oil.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 222 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Crispy Tofu with Garlic Sautéed Zucchini worth coming back to.
Ingredients
- Tofu150 g
- Zucchini1/2 count (100 g)
- Oil2 teaspoon (10 ml)
- Garlic1/2 clove (2 g)
Instructions
- 1
Step 1
Heat half the oil in a pan over medium heat.
- 2
Step 2
In the meantime, chop the garlic and place the tofu on a papel tower until dry and cut into bites.
- 3
Step 3
Then add the tofu to the pan and cook both sides until crispy. Remove.
- 4
Step 4
Add the remaining oil with the chopped garlic and sauté for 1 minute. Next, add the zucchini and cook for 4-5 minutes, while stirring, until tender-crisp.
- 5
Step 5
Take the tofu back to the pan and let cook all together for 1-2 minutes. Season with salt and pepper.
- 6
Step 6
Serve.
Nutrition Snapshot
Macros and micros at a glance
46/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
222
Protein
16.4g
Carbs
7.9g
Fat
15.9g
Fiber
2.5g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGlutenSoy
Meal Prep and Storage
Make it easier to prep ahead
Crispy Tofu with Garlic Sautéed Zucchini can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Crispy Tofu with Garlic Sautéed Zucchini
How long does Crispy Tofu with Garlic Sautéed Zucchini take to make?
Crispy Tofu with Garlic Sautéed Zucchini takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Crispy Tofu with Garlic Sautéed Zucchini?
Most ingredients in Crispy Tofu with Garlic Sautéed Zucchini can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Crispy Tofu with Garlic Sautéed Zucchini?
Crispy Tofu with Garlic Sautéed Zucchini can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Crispy Tofu with Garlic Sautéed Zucchini?
Yes, Crispy Tofu with Garlic Sautéed Zucchini generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Crispy Tofu with Garlic Sautéed Zucchini?
Reheat Crispy Tofu with Garlic Sautéed Zucchini gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Crispy Tofu with Garlic Sautéed Zucchini up or down?
Yes. Crispy Tofu with Garlic Sautéed Zucchini is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Crispy Tofu with Garlic Sautéed Zucchini?
A large skillet, saucepan, or sheet pan works well for Crispy Tofu with Garlic Sautéed Zucchini. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Crispy Tofu with Garlic Sautéed Zucchini is cooked properly?
Crispy Tofu with Garlic Sautéed Zucchini is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Crispy Tofu with Garlic Sautéed Zucchini suitable for vegetarians?
Yes. Crispy Tofu with Garlic Sautéed Zucchini is suitable for vegetarians as written.
Is Crispy Tofu with Garlic Sautéed Zucchini gluten-free?
Yes. Crispy Tofu with Garlic Sautéed Zucchini is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Crispy Tofu with Garlic Sautéed Zucchini?
Yes. This recipe includes Tree Nut, Gluten, and Soy. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Crispy Tofu with Garlic Sautéed Zucchini ahead of time?
Crispy Tofu with Garlic Sautéed Zucchini can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Crispy Tofu with Garlic Sautéed Zucchini for my calorie or macro goals?
To make Crispy Tofu with Garlic Sautéed Zucchini higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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