- 1 pound extra-firm tofu
- 2 large egg whites, lightly beaten
- 1 tablespoon water
- 1/2 cup coarsely crushed cornflakes
- 1/4 cup (1 ounce) grated fresh Parmesan cheese
- 1/2 teaspoon salt, divided
- 3 tablespoons instant minced onion
- 2 teaspoons Italian seasoning
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon vegetable oil
- Cooking spray
- 1 cup marinara sauce (such as Classico)
- 1/8 teaspoon crushed red pepper
- calories 204
- fat 7.3 g
- satfat 2.1 g
- protein 14.6 g
- carbohydrate 20.3 g
- cholesterol 6 mg
- iron 4.7 mg
- sodium 883 mg
- caloriesfromfat 32 %
- fiber 2.2 g
- calcium 158 mg
How to Make It
Wrap tofu block in several layers of heavy-duty paper towels. Press with a heavy object for about 30 minutes to remove excess water. Remove paper towels, pat tofu dry, and cut lengthwise into 8 slices. Cut each slice crosswise into 3 sticks.
Place egg whites in a shallow dish. Add 1 tablespoon water; stir well with a whisk.
Combine cornflakes, cheese, 1/4 teaspoon salt, and next 3 ingredients; stir until well blended. Dip 1 tofu stick into egg white mixture; dredge in cornflakes mixture, covering all sides. Repeat procedure with remaining tofu sticks, egg white mixture, and cornflakes mixture.
Preheat oven to 450°.
Heat oil in a large nonstick skillet over medium heat. Add tofu sticks, and cook 3 minutes or until lightly browned. Turn tofu sticks over and place on a baking sheet coated with cooking spray. Bake at 450° for 12 minutes or until coating is crispy and sticks are thoroughly heated. Sprinkle with remaining 1/4 teaspoon salt.
Combine marinara sauce and red pepper in a microwave-safe bowl; microwave at HIGH 2 minutes, stirring after 1 minute. Serve tofu sticks immediately with sauce.