Sesame-crusted tofu

Recipe Information

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

• 12 green onions, ends trimmed, cut in half crosswise, then halved again lengthwise

Directions

• Cut the tofu into thin slices and fry for 5 minutes on each side over medium heat. When the tofu has browned slightly, transfer to a plate and let cool.

• In a bowl, blend together the milk, egg whites, 1/4 teaspoon of the salt, and pepper. On a plate, combine the bread crumbs, white and black sesame seeds, and remaining salt, mixing until blended. Dip a tofu slice into the milk mixture, and then into the sesame seed mixture. Repeat for all tofu slices.

• Heat oil in a nonstick frying pan over medium heat. Cook the tofu slices until lightly browned, about 3 minutes on each side. Transfer to a plate and keep warm. Sauté the green onions in the pan for 3-4 minutes until they begin to brown.

• Divide the green onions among individual plates. Place 3 tofu steaks on top and serve immediately.

Nutrition (per serving)

• Calories: 265 cal

• Total fat: 14g

• Saturated fat: 2g

• Monounsaturated fat: 4g

• Cholesterol: 0mg

• Sodium: 391mg

• Carbohydrate: 17g

• Fiber: 6g

• Protein: 24g