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Sesame-Crusted Tofu

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Submitted by happyzhangbo

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YIELD

4 servings

PREP

8 min

COOK

9 min

READY

20 min

Ingredients

1 453.6
POUND G TOFU
firm, drained
¼ 59
CUP ML MILK
fat free
2 2
LARGE LARGE EGG WHITES
lightly beaten
½ 2.5
TEASPOON ML SALT
¼ 1.3
TEASPOON ML BLACK PEPPER
freshly ground
3 45
TABLESPOONS ML BREAD CRUMBS, WHOLE WHEAT
dried
2 3E+1
TABLESPOONS ML SESAME SEEDS *
1 15
TABLESPOON ML SESAME SEEDS
black
½ 2.5
TEASPOON ML SESAME OIL
12 12
EACH EACH SCALLIONS, SPRING OR GREEN 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, ¼ 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 ¼ 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 sauté 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 199g (7.0 oz)
Amount per Serving
Calories 232 48% from fat
 % Daily Value *
Total Fat 12g 19%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 1mg 0%
Sodium 389mg 16%
Total Carbohydrate 4g 4%
Dietary Fiber 4g 17%
Sugars g
Protein 44g
Vitamin A 13% Vitamin C 15%
Calcium 86% Iron 24%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 
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