top of page
< Back

Day 7 Dinner: Pan-Fried Tofu+ Garlic & Tamari, Steamed Green Beans & Butter

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

Crispy pan-fried tofu infused with garlic, tamari, and sesame oil, served with tender steamed green beans tossed in rich, melted butter. This protein-packed meal is loaded with healthy fats and bold flavors.

Ingredients

Pan-Fried Tofu:

  • 4 oz firm or extra-firm tofu, pressed and cubed

  • 1 tablespoon sesame oil (cold-pressed, unrefined preferred)

  • 1 small garlic clove, minced

  • 1 tablespoon tamari (gluten-free soy sauce)

  • Pinch of sea salt

  • Pinch of red pepper flakes (optional for heat)


Steamed Green Beans:

  • 1 cup green beans, trimmed

  • 1 tablespoon butter (grass-fed preferred)

  • Pinch of sea salt

  • Freshly ground black pepper, to taste

Preparation

Press & Prep Tofu:

  1. Press Tofu (Optional but Recommended): Place tofu between two paper towels and press with a heavy object for 5-10 minutes to remove excess moisture.

  2. Cube Tofu: Cut tofu into bite-sized cubes for even frying.


Pan-Fry Tofu:

  1. Heat Sesame Oil: Heat sesame oil in a skillet over medium heat.

  2. Add Garlic & Tofu: Add minced garlic to the skillet and sauté for 30 seconds. Add tofu cubes and cook for 4-5 minutes per side until golden and crispy.

  3. Add Tamari & Season: Drizzle tamari over the tofu during the last minute of cooking. Stir gently to coat tofu evenly.

  4. Optional Heat: Add a pinch of red pepper flakes if you prefer a touch of spice.


Steam Green Beans:

  1. Prepare Green Beans: Rinse and trim green beans.

  2. Steam Green Beans: Place green beans in a steamer basket over boiling water. Cover and steam for 4-5 minutes until tender but still vibrant green.

  3. Add Butter: Transfer steamed green beans to a bowl, toss with melted butter, and season with sea salt and freshly ground black pepper.


Assemble & Serve:

  1. Plate Tofu & Green Beans: Plate crispy pan-fried tofu alongside steamed green beans with butter.

  2. Optional Garnish: Garnish tofu with toasted sesame seeds or sliced green onions for added flavor.


Tips to Make it Even Easier:

  • Use Pre-Cubed Tofu: Buy pre-cubed firm tofu to save prep time.

  • Batch Cook Tofu: Pan-fry a larger batch of tofu and store in the fridge for 3-4 days for easy reheating.

  • Pre-Trim Green Beans: Use pre-trimmed, washed green beans to skip prep and get them ready faster.


Quick & Simple Flavor Boost Options (Optional):

  • Toasted Sesame Seed Garnish: Sprinkle toasted sesame seeds over the tofu and green beans for nutty flavor and crunch.

  • Lemon Zest & Garlic Butter: Toss green beans with a sprinkle of lemon zest and garlic-infused butter for added brightness.

  • Fresh Ginger & Cilantro Finish: Add grated fresh ginger and chopped cilantro for a refreshing, aromatic finish.

  • Chili Oil Drizzle: Add a touch of chili oil over the tofu for an extra kick of heat.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

bottom of page