Here the tofu slices are browned before being dredged in bread crumbs and sesame seeds and then browned again, forming a nice toasty crust. Serve with soy sauce and a quick stir-fry of your favorite vegetables. If you can’t find black sesame seed, just sub in regular sesame seeds.
Ingredients
- 1 lb. firm tofu, drained
- ¼ cup. fat-free milk
- 2 egg whites, lightly beaten
- ½ tsp. salt, divided
- ¼ tsp. pepper
- 3 Tbsp. bread crumbs
- 2 Tbsp. white sesame seeds
- 1 Tbsp. black sesame seeds
- ½ tsp. sesame oil
- 12 green onions, halved
Directions
- Cut the tofu into 12 slices. Cook in large frying pan over medium heat until brown (5 minutes per side). Transfer to a plate and let cool.
- Whisk together the milk, egg whites, ¼ teaspoon salt, and pepper.
- On a large plate, mix together the bread crumbs, white and black sesame seeds, and remaining ¼ teaspoon salt.
- Dip tofu slices into the milk mixture, and then dredge in the sesame seed mixture.
- Heat oil in a large frying pan over medium heat. Cook tofu until lightly browned (3 minutes per side). Transfer to a plate and keep warm. Add the green onions to the pan and sauté until they begin to brown (3-4 minutes).
- Top green onions with tofu to serve.
Nutrition Facts
4 servings per container
Serving Size 201 g
| Amount per serving | ||
|---|---|---|
| Calories | 240 | |
| % Daily Value* | ||
| Total Fat 14g | 18% | |
| Saturated Fat 2g | 10% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 7.5g | ||
| Monounsaturated Fat 3.5g | ||
| Cholesterol 0mg | 0% | |
| Sodium 360mg | 16% | |
| Total Carbohydrate 10g | 4% | |
| Dietary Fiber 4.5g | 18% | |
| Total Sugars 2g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 3g | ||
| Protein 24g | ||
| Vitamin D 0.2mcg | 0% | |
| Calcium 896.4mg | 70% | |
| Iron 4.8mg | 30% | |
| Potassium 480mg | 10% | |
| Vitamin A 41.3mcg | 4% | |
| Vitamin C 8.7mg | 10% | |
| Vitamin E 0.3mg | 0% | |
| Vitamin K 93.5mcg | 80% | |
| Thiamin 0.3mg | 25% | |
| Riboflavin 0.3mg | 25% | |
| Niacin 6.4mg | 40% | |
| Vitamin B6 0.2mg | 10% | |
| Folate 73.3mcg | 18% | |
| Vitamin B12 0.1mcg | 4% | |
| Biotin 3.8mcg | 15% | |
| Chloride 44mg | 2% | |
| Pantothenate 0.3mg | 0% | |
| Phosphorus 294.8mg | 25% | |
| Iodine 13.6mcg | 10% | |
| Magnesium 102.7mg | 25% | |
| Zinc 2.6mg | 25% | |
| Selenium 26.6mcg | 50% | |
| Copper 0.8mg | 90% | |
| Manganese 1.6mg | 70% | |
| Chromium 0mcg | 0% | |
| Molybdenum 2.3mcg | 4% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Firm Tofu (water, Organic Whole Soybeans, Calcium Sulfate, Magnesium Chloride), Onion, Egg Whites, Skim Milk, Sesame Seeds, Bread Crumbs (unbleached Enriched Flour (wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Salt, Yeast, Light Rye Flour, Whole Wheat Flour, Corn Flour, Soy Lecithin, Margarine, Wheat Bran, Malt, Sugar, Enzymes, Vitamin C (ascorbic Acid), L-cysteine), Salt, Sesame Oil, Black Pepper.
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