be_ixf;ym_202109 d_20; ct_50

Sesame-crusted tofu

Nutrition Facts

Serving Size 3 tofu slices
Calories 258

Amount Per Serving
Monounsaturated fat 4 g
Saturated fat 2 g
Total fat 14 g
Sodium 124 mg
Cholesterol Trace
Dietary fiber 3 g
Protein 19 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

Sriracha sauce adds kick to these crunchy tofu cutlets.

Ingredients

(Serves 4)
  • 1 pound firm tofu, drained
  • 1/4 cup fat-free milk
  • 2 egg whites, lightly beaten
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons plain dried breadcrumbs
  • 2 tablespoons white sesame seeds
  • 1 tablespoon black sesame seeds
  • 1/2 teaspoon sesame oil or canola oil
  • 12 green (spring) onions, ends trimmed, cut in half crosswise, then halved again lengthwise
  • 1/2 tablespoon Sriracha sauce

Directions

Cut the tofu crosswise into 12 slices. Place the tofu slices between paper towels and press to remove some of the moisture. Place slices in a large nonstick frying pan over medium heat and cook for 5 minutes on each side. The tofu will brown slightly and lose some more of its liquid. Transfer to a plate and let cool.

In a bowl, whisk together the milk, egg whites, and pepper until well blended. On a large plate, combine the breadcrumbs, and white and black sesame seeds. Mix until well blended. Dip a tofu slice into the milk mixture, and then dredge in the sesame seed mixture. Repeat dipping and dredging with the remaining tofu slices.

In a large nonstick frying pan, heat the oil over medium heat. Arrange the tofu slices in the pan and cook, turning once, until lightly browned, about 3 minutes on each side. Transfer to a plate and keep warm. Add the green onions to the pan and saute until they begin to brown, about 3 to 4 minutes.

Divide the green onions among 4 plates. Top each with 3 pieces of tofu. Drizzle with hot sauce and serve.

Last Updated: September 13th, 2019