|Preparation Time||10 Minutes|
|Cook Time||15 Minutes|
|Total Time||25 Minutes|
|Main Ingredient||Tofu; Sesame Seeds|
|Category||Beans & Legumes; Nuts, Fats, & Oils|
|Diet||Low Calorie; Low Fat; Low Cholesterol; Low Carb; Heart Healthy; High Protein; Vegetarian; Vegan|
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
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. Sautï¿½ 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.
Calories: 265 cal
Total fat: 14g
Saturated fat: 2g
Monounsaturated fat: 4g