Pan-Crisped Tofu with Greens and Peanut Dressing - PCOS-Friendly Recipe
This Pan-Crisped Tofu with Greens and Peanut Dressing is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1/3 cup white miso (soybean paste)
- 1/3 cup mirin (sweet rice wine)
- 1/3 cup rice vinegar
- 1 tablespoon finely grated peeled fresh ginger
- 1/2 cup chopped dry-roasted peanuts, divided
- 5 tablespoons canola oil, divided
- 2 (14-ounce) packages water-packed firm tofu, drained
- 8 cups gourmet salad greens
- Minced fresh chives (optional)
Instructions
- Combine first 4 ingredients, 1/4 cup peanuts, and 3 tablespoons oil in a small bowl; stir with a whisk.
- Cut each tofu block crosswise into 8 (1/2-inch-thick) slices. Arrange tofu on several layers of paper towels. Top with several more layers of paper towels; top with a cast-iron skillet or other heavy pan. Let stand 30 minutes. Remove tofu from paper towels.
- Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 8 tofu slices to pan; sauté 4 minutes on each side or until crisp and golden. Remove from pan, and drain tofu on paper towels. Repeat procedure with remaining 1 tablespoon oil and remaining 8 tofu slices. Place 1 cup greens on each of 8 plates. Top each serving with 2 tofu slices, 3 tablespoons miso mixture, and 1 1/2 teaspoons chopped peanuts. Garnish each serving with chives, if desired.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Nuts, Miso.
Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity. Miso is extremely nutrient-dense and believed to alkalinize the body and stop the effects of carcinogens in the system.
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Frequently Asked Questions
Yes, this Pan-Crisped Tofu with Greens and Peanut Dressing recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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