If you’re new to cooking with tofu, this is a great starter recipe. The sesame seed-panko coating offers additional flavor and texture. Pair this with salad or veggies, such as roasted root veggies or broccoli, for an elegant meal.
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Ingredients
1 pound firm tofu, drained
¼ cup unsweetened almond milk
2 large egg whites, lightly beaten
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3 tablespoons whole wheat panko
3 tablespoons black sesame seeds
½ teaspoon sesame oil
Directions
- Cut the tofu crosswise into twelve equal slices, then place the slices in a large, nonstick skillet over medium heat.
- Cook for 5 minutes on each side so that the tofu browns slightly and loses some of its liquid.
- Transfer to a plate and let it cool.
- Whisk together the almond milk, egg whites, ¼ teaspoon of the salt and the pepper in a medium bowl until well blended.
- On a large plate, combine the panko, black sesame seeds and remaining ¼ teaspoon of salt.
- Mix until well blended.
- Dip a tofu slice into the milk mixture, then dredge it in the sesame seed mixture.
- Repeat the dipping and dredging with the remaining tofu slices.
- Wipe out the skillet, then heat the sesame 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 until ready to serve.
Nutritional information (per serving)
Makes 4 servings.
Calories: 148
Total fat: 9 g
Saturated fat: 1.5 g
Trans fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 291.4 mg
Total carbohydrate: 6.4 g
Fiber: 2.2 g
Sugars: 0.9 g
Protein: 12.9 g
Source: Skinny Liver: A Proven Program to Prevent andReverse the New Silent Epidemic —Fatty Liver Diseaseby Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books)
