Take a pound of firm or extra firm tofu and slice it the short way into about 1/2 inch slices. Lay these flat on a dishtowel and wrap the dishtowel around the slices so that as much water as possible is absorbed. Let it sit in the towel(s) for about half an hour, more is fine. Then cut the slices into half or thirds, so you have large-ish bite-sized pieces.
Heat up a non-stick skillet and pour in a tablespoon or two of oil (we use olive, but a lighter one would work fine). Put two pressed or minced cloves of garlic (more doesn't hurt) into the pan, followed by the pieces of tofu, spread around so they get fried in the garlic and oil as much as possible.
Sauté stirring for a couple of minutes, then throw in about half a cup of sliced green onions, the green part. Sauté for another two minutes or so, then sprinkle on a tablespoon of whole-wheat pastry flour and a tablespoon of nutritional yeast while you're stirring the tofu and onions around, so they get coated. Then sauté until the tofu starts to brown and get a little crispy.
When it does, add a teaspoon of rice vinegar and 2 tablespoons of light soy sauce (or somewhat less of regular soy sauce). Keep stirring while this gets absorbed, then add a tablespoon or two of fresh lemon juice, stir 'til that gets absorbed and serve over rice with more soy sauce on the side.
If you need to cook more than one pound, you either need a really big pan, or do it in batches. It doesn't take long and it keeps well for a short while in a warm oven.