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.