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Recipe: Sesame-crusted tofu
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/healthy-recipes/NU00342
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Dietitian's notes: 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.
Serves 4
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
| Calories | 265 | Sodium | 391 mg |
| Total fat | 14 g | Total carbohydrate | 17 g |
| Saturated fat | 2 g | Dietary fiber | 6 g |
| Monounsaturated fat | 4 g | Protein | 24 g |
| Cholesterol | 0 mg |
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