Sesame-crusted tofu

Ingredients

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

Directions

Cut the tofu crosswise into 12 slices. Place the tofu slices between paper towels and press to remove some of the moisture. Place 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 more of its liquid. Transfer to a plate and let cool.

In a bowl, whisk together the milk, egg whites, and pepper until well blended. On a large plate, combine the breadcrumbs, and white and black sesame seeds. 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 4 plates. Top each with 3 pieces of tofu. Drizzle with hot sauce and serve.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 258
Total carbohydrate: 14 g
Cholesterol: Trace
Dietary fiber: 3 g
Monounsaturated fat: 4 g
Protein: 19 g
Saturated fat: 2 g
Serving size: 3 tofu slices
Sodium: 124 mg
Total fat: 14 g

DASH Eating Plan Servings

Nuts, seeds and dry beans: 2
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 2
Starches: 1

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy: 2
Vegetables: 1