4 servings (serving size: 6 tofu sticks and 1/4 cup marinara sauce)
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
1 cup marinara sauce (such as Classico)
1/8 teaspoon crushed red pepper
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.