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.