Sesame Crusted Tofu

Number of Servings: 4 (201g)
Active Time: 45 min.
Total Time: 45 min.
Sesame Crusted Tofu

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

  1. 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.
  2. Whisk together the milk, egg whites, ¼ teaspoon salt, and pepper.
  3. On a large plate, mix together the bread crumbs, white and black sesame seeds, and remaining ¼ teaspoon salt.
  4. Dip tofu slices into the milk mixture, and then dredge in the sesame seed mixture.
  5. 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).
  6. Top green onions with tofu to serve.

Nutrition Facts

4 servings per container

Serving Size 201g

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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