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Recipe: Sesame-crusted tofu

Serves 4

Dietitian Tip

Serve these "steaks" with soy sauce and a green-onion garnish. Be sure to use firm tofu. Brown it gently so that it loses some moisture before coating it with bread crumbs and sesame seeds, then browning again.

Ingredients

  • 1 pound firm tofu, drained
  • 1/4 cup fat-free milk
  • 2 egg whites, lightly beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons plain dried bread crumbs
  • 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

Directions

Cut the tofu crosswise into 12 slices. Place the tofu 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 of its liquid. Transfer to a plate and let cool.

In a bowl, whisk together the milk, egg whites, 1/4 teaspoon of the salt and the pepper until well blended. On a large plate, combine the bread crumbs, white and black sesame seeds, and remaining 1/4 teaspoon salt. 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 individual plates. Top each serving with 3 tofu steaks and serve immediately.

Nutritional Analysis (per serving)

Serving Size1 tofu "steak"
Calories282
Carbohydrate14 g
Cholesteroltrace
Fiber5 g
Protein23 g
Sodium242 mg
Monounsaturated Fat4 g
Saturated Fat2 g
Total Fat14 g

Last updated: August 20th, 2013

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