Crispy Tofu Sticks with Marinara

recipe
These crunchy sticks are light enough to serve as an appetizer, and hearty enough to make a satisfying meal.

Yield:

4 servings (serving size: 6 tofu sticks and 1/4 cup marinara sauce)

Recipe from

Recipe Time

Prep: 16 Minutes
Cook: 15 Minutes
Stand: 30 Minutes

Nutritional Information

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

Ingredients

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

Preparation

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.

Note:

Oxmoor House Healthy Eating Collection

January 2004
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