Parmesan-Herb Crusted Tofu Sandwich

Photo: Becky Luigart-Stayner; Styling: Lydia E. DeGaris

The secret to this sandwich is to slice the tofu very thin, then bread with the parmesan-herb mixture thickly. Water-packed firm tofu works best here; the silken tofu is just too delicate, unless you're immensely careful.

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 459
  • Calories from fat: 28%
  • Fat: 14.4g
  • Saturated fat: 3.4g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 6.2g
  • Protein: 22.6g
  • Carbohydrate: 60.7g
  • Fiber: 4.4g
  • Cholesterol: 9mg
  • Iron: 9.8mg
  • Sodium: 905mg
  • Calcium: 366mg

Ingredients

  • Tofu:
  • 1 (14-ounce) package firm tofu, drained
  • 1 cup breadcrumbs (about 2 slices stale bread)
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1 teaspoon dried marjoram
  • 1/2 teaspoon dried savory
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon black pepper, divided
  • 1/4 cup fat-free milk
  • 1/8 teaspoon salt
  • 2 large egg whites, lightly beaten
  • 1/4 cup all-purpose flour
  • Cooking spray
  • Remaining ingredients:
  • 3 tablespoons light mayonnaise
  • 1 tablespoon chopped fresh chives
  • 1 teaspoon low-sodium soy sauce
  • 1 small garlic clove, minced
  • 4 (2-ounce) sesame buns
  • 4 romaine lettuce leaves
  • 12 (1/4-inch-thick) slices plum tomato

Preparation

  1. To prepare tofu, cut crosswise into 12 slices. Place a large nonstick skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove tofu from pan; cool to room temperature.
  2. Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/8 teaspoon pepper.
  3. Combine 1/8 teaspoon pepper, milk, salt, and egg whites. Place flour in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu, milk mixture, and breadcrumb mixture. Place a nonstick skillet coated with cooking spray over medium heat until hot. Add tofu; sauté 3 minutes on each side.
  4. Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 tablespoon mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu slices. Cover with tops of buns. Serve immediately.
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