[NEW] 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.
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Prep Time: 45 min.
Cook Time:
Total Time: 45 mins
4 Servings
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[NEW] Sesame Crusted Tofu

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

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Instructions

  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 201 g
Amount per serving
Calories 241
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0.3mg 0%
Sodium 358.7mg 16%
Total Carbohydrate 10.1g 4%
Dietary Fiber 4.67g 18%
Total Sugars 2.1g
Includes 0.1g Added Sugars 0%
Protein 24.1g
Vitamin D 0.2mcg 0%
Calcium 896.4mg 70%
Iron 4.8mg 30%
Potassium 479.9mg 10%

*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.

Practical Notes
No additional notes for this recipe.

Score Breakdown

+ More
  • Fiber
  • Vitamins & Minerals
  • Whole Grains
− Less
  • Additives to Limit
  • Added Sodium
  • Added Sugar
+5 -3 =2
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