Tofu is from soya beans and is especially rich in phytoestrogens.  Soya contains two isoflavone compounds called genistein and daidzein and is considered to be a complete protein. This pan fried tofu with spicy, garlic sauce is inspired by Korean cooking. This recipe uses arrowroot flour to coat the tofu. 

Serving size: 4


  • Firm tofu, 400-500 gram
  • Arrowroot flour, 1 Tablespoon
  • Garlic, minced, 2 teaspoon
  • Soy sauce or Tamari, 3 Tablespoon
  • Low-carb sweetener, 3 Tablespoon
  • Sesame oil, 2 Tablespoon
  • Ground red pepper, 1 Tablespoon
  • Scallions, chopped, 3 Tablespoon
  • Sesame seeds, 1 teaspoon


1.Put weight on tofu to release excess water. Take out after 30 minutes.

2.Cut tofu in equal size cubes.

3.Coat tofu with arrowroot flour.

4.Heat oil in a frying pan. Fry tofu until golden. Set aside.

5.Stir fry minced garlic. Add soy sauce or tamari, low-carb sweetener, chopped scallions, ground red pepper, and sesame oil to make sauce.

6.Add back the cooked tofu and mix with the sauce.

7.Sprinkle sesame seeds and more scallions for garnish and serve.