Sesame-Crusted Tofu Sticks with Vegetable Saute

Cooking Light
Double-breading the tofu sticks gives them a crisp exterior. Look for ABC sauce in Asian markets.
6 servings


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1/2 teaspoon salt
1/4 teaspoon black pepper
1 large egg
1 large egg white
1 cup dry breadcrumbs
1/4 cup all-purpose flour
2 tablespoons sesame seeds
1 (15-ounce) package extra-firm tofu, drained and cut into 18 sticks
2 tablespoons dark sesame oil, divided
1 (6-ounce) can pineapple juice
Cooking spray
1/2 cup chopped shallots
1 garlic clove, minced
1/2 pound shiitake mushroom caps (about 10 mushrooms)
2 cups (2-inch) sliced green onions
1 cup cherry tomatoes, halved
1 tablespoon chopped fresh thyme
2 tablespoons balsamic vinegar
1 tablespoon Japanese sweet and sour sauce (such as ABC sauce; optional)


To prepare tofu, combine first 4 ingredients in a shallow dish. Combine breadcrumbs, flour, and sesame seeds in a shallow dish.

Dip tofu, one piece at a time, in egg mixture; dredge in breadcrumb mixture. Return tofu to egg mixture; dredge in breadcrumb mixture. Repeat procedure with remaining tofu, egg mixture, and breadcrumb mixture.

Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add half of tofu; cook 4 minutes, turning to brown all sides. Remove from pan. Repeat procedure with remaining oil and tofu. Keep warm.

To prepare vegetables, pour pineapple juice into pan. Bring to a boil; cook until juice is reduced to 1/4 cup (about 5 minutes). Remove from pan.

Heat pan coated with cooking spray over medium-high heat. Add shallots, minced garlic, and mushrooms; sauté 4 minutes, stirring occasionally. Add green onions, tomatoes, and thyme, and cook 1 minute. Stir in pineapple juice and balsamic vinegar, and cook 30 seconds.

Arrange about 1/2 cup vegetable mixture on each of 6 plates; top each serving with 3 tofu sticks. Drizzle with 1/2 teaspoon sweet and sour sauce, if desired. Serve immediately.

Created date

April 2005

Nutritional Information

Calories 253
Caloriesfromfat 29 %
Fat 8.1 g
Satfat 1.4 g
Monofat 3 g
Polyfat 3.1 g
Protein 12.5 g
Carbohydrate 32.9 g
Fiber 3 g
Cholesterol 36 mg
Iron 3.5 mg
Sodium 846 mg
Calcium 119 mg