Breaded Tofu
Vegetarian Recipe
By Fitness and Freebies
Use savory seasoned breadcrumbs seasoned with salt and pepper to coat tofu that has been dipped in a milk mixture and saute until browned.
Recipe Ingredients
1/4 cup plus 2 tablespoons seasoned breadcrumbs
2 tablespoons lowfat milk
1 large egg, lightly beaten
1 pound tofu, cut into 1 inch slices
1/4 cup virgin olive oil
Recipe Directions
Combine breadcrumbs, and salt and pepper to taste on a sheet of wax paper. Combine milk and egg in a shallow bowl and mix thoroughly. Dip tofu in milk mixture and dredge in breadcrumbs to coat thoroughly.
Heat oil in a heavy nonstick skillet over medium high heat. Saute tofu 5 to 7 minutes per side, or until browned.
Nutrition information per serving:
Calories: 185
Fat: 10.8g
51 percent calories from fat
Cholesterol: 71mg
Protein: 13.1g
Carbohydrate: 10.6g
Fiber: 1.8g
Sodium: 331mg
Dietary Exchanges: Bread: 0.5, Lean meat: 0.3, Fat: 1.6, Very lean meat protein: 1.1
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Vegan Fact:
Vegans should be careful to include sources of calcium and vitamin B-12 (which is not found in plants). Some soymilks are now fortified with both, and B-12 supplements are available.
