One Skillet Mediterranean Tofu

One Skillet Mediterranean Tofu

Valarie Young


2 Tablespoons

Olive Oil

1 medium

Onion, chopped

I large

Yellow, Red or Orange Pepper, cut in strips

1 ½ Tablespoons

Minced Garlic (Kirkland) or 1 ½ teaspoons fresh minced garlic

1 15 oz. can

Diced Tomatoes, undrained

½ cup

Vegetable Broth (optional)

1 cup

Black Olives, sliced

1 ½ cups

Halved Grape or Cherry Tomatoes, yellow or red


Crispy Tofu (recipe provided)

½ Teaspoon

Dried Oregano

½ Teaspoon

Dried Basil

½ Teaspoon

Sea Salt

½ Teaspoon

Black Pepper

1 ½ Tablespoons

McKay’s Chicken Style Seasoning



1.  In large skillet sauté onions, garlic and peppers for 2-3 minutes. If using fresh garlic, add after cooking onions and peppers and cook for an additional minute.

2.  Add tomatoes, broth, olives, spices and McKay’s seasoning and cook at a medium temperature for 8-10 minutes. I simmer mine on low for about another 15 minutes to bring out the flavors.

3.  Add Crispy Tofu and tomato halves and heat through.

4.  Serve over rice or pasta. Tastes even better the next day!



Crispy Tofu

Valarie Young


1 Pound Extra Firm Tofu (extra firm is very important!)

1 Tablespoon Olive Oil or Sesame Oil

1  Tablespoon Cornstarch

1 Tablespoon Soy Sauce or Bragg’s Liquid Aminos

½ Teaspoon Sea Salt

1 teaspoon Garlic Powder (Mediterranean Tofu dish)


1.  Preheat oven to 400 degrees F. Line a sheet pan with parchment paper. Makes clean-up easy!

2.  Wrap your tofu in an absorbent towel and set something heavy on it like a cast iron skillet for 5 minutes to press out extra moisture. The less water in the tofu, the crispier it well become. Cut the tofu into ½ - ¾ inch cubes.

3.  In a gallon Ziplock bag add all your ingredients and shake until tofu is well-coated and no white powdery substance is showing.

4.  Spread your prepared tofu in an even layer across pan. Don’t worry if a few pieces fall apart a bit as you tossed it. Bake until golden brown about 25-30 minutes. Boom! Perfect Tofu!


*Seasoning Tofu: You can use any seasoning that you like depending on the type of dish you are making. Some of my favorites are: curry powder, chili powder, nutritional yeast, Cajun spice, or tandoori spice. The list is endless.


** You can pan fry the tofu, but I bake it to use less oil. In a hot skillet with vegetable oil, sauté the tofu for 5 minutes per side. I also add a bit of flour to my Ziplock.