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Pecan-crusted tofu

Serves 5

Medically reviewed on Apr 19, 2018

Dietitian Tip

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


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


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.

Nutritional Analysis (per serving)

Serving Size3-ounce plank
Carbohydrate22 g
Cholesterol0 mg
Fiber3 g
Protein12 g
Sodium311 mg
Monounsaturated Fat4 g
Saturated Fat1 g
Total Fat12 g

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