be_ixf;ym_202109 d_21; ct_50

Pecan-crusted tofu

Nutrition Facts

Serving Size 3-ounce plank
Calories 240

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 1 g
Total fat 12 g
Sodium 311 mg
Cholesterol 0 mg
Dietary fiber 3 g
Protein 12 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.

Ingredients

(Serves 5)

For tofu:

  • 1/2 cup pecans
  • 1/4 cup all-purpose flour
  • 2 tablespoons brown sugar
  • 1/2 teaspoon kosher salt
  • 1/2 cup egg whites
  • 15 ounces extra-firm tofu, drained and cut into 5 planks

For sauce:

  • 2 tablespoons honey
  • 1 tablespoon Dijon mustard
  • 1 tablespoon maple syrup

Directions

Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.

In a food processor, combine the pecans, flour, brown sugar and salt; process until an even texture is achieved. Remove pecan mixture from food processor and place in a medium bowl. In a separate medium bowl, whisk the egg whites. Dip each tofu plank into the egg whites, then into the pecan mixture. Place each plank on the baking sheet. Bake the tofu planks for 15 to 20 minutes or until golden brown and crispy.

To prepare the sauce, in a small bowl combine the honey, Dijon mustard and maple syrup. Stir until smooth. Drizzle sauce over baked tofu right before serving.

Last Updated: April 19th, 2016