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Crispy Tofu Sticks with Marinara

Prep time 16 mins
Cook time 15 mins
Stand time 30 mins
Yield 4 servings (serving size: 6 tofu sticks and 1/4 cup marinara sauce)
These crunchy sticks are light enough to serve as an appetizer, and hearty enough to make a satisfying meal.


  • 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

Nutrition 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

How to Make It

  1. 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.

  2. Place egg whites in a shallow dish. Add 1 tablespoon water; stir well with a whisk.

  3. 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.

  4. Preheat oven to 450°.

  5. 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.

  6. 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.

Oxmoor House Healthy Eating Collection