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Sesame-Crusted Tofu Sticks with Vegetable Saute

Yield 6 servings
Double-breading the tofu sticks gives them a crisp exterior. Look for ABC sauce in Asian markets.

Ingredients

  • Tofu:
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 large egg
  • 1 large egg white
  • 1 cup dry breadcrumbs
  • 1/4 cup all-purpose flour
  • 2 tablespoons sesame seeds
  • 1 (15-ounce) package extra-firm tofu, drained and cut into 18 sticks
  • 2 tablespoons dark sesame oil, divided
  • Vegetables:
  • 1 (6-ounce) can pineapple juice
  • Cooking spray
  • 1/2 cup chopped shallots
  • 1 garlic clove, minced
  • 1/2 pound shiitake mushroom caps (about 10 mushrooms)
  • 2 cups (2-inch) sliced green onions
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon chopped fresh thyme
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon Japanese sweet and sour sauce (such as ABC sauce; optional)

Nutrition Information

  • calories 253
  • caloriesfromfat 29 %
  • fat 8.1 g
  • satfat 1.4 g
  • monofat 3 g
  • polyfat 3.1 g
  • protein 12.5 g
  • carbohydrate 32.9 g
  • fiber 3 g
  • cholesterol 36 mg
  • iron 3.5 mg
  • sodium 846 mg
  • calcium 119 mg

How to Make It

  1. To prepare tofu, combine first 4 ingredients in a shallow dish. Combine breadcrumbs, flour, and sesame seeds in a shallow dish.

  2. Dip tofu, one piece at a time, in egg mixture; dredge in breadcrumb mixture. Return tofu to egg mixture; dredge in breadcrumb mixture. Repeat procedure with remaining tofu, egg mixture, and breadcrumb mixture.

  3. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add half of tofu; cook 4 minutes, turning to brown all sides. Remove from pan. Repeat procedure with remaining oil and tofu. Keep warm.

  4. To prepare vegetables, pour pineapple juice into pan. Bring to a boil; cook until juice is reduced to 1/4 cup (about 5 minutes). Remove from pan.

  5. Heat pan coated with cooking spray over medium-high heat. Add shallots, minced garlic, and mushrooms; sauté 4 minutes, stirring occasionally. Add green onions, tomatoes, and thyme, and cook 1 minute. Stir in pineapple juice and balsamic vinegar, and cook 30 seconds.

  6. Arrange about 1/2 cup vegetable mixture on each of 6 plates; top each serving with 3 tofu sticks. Drizzle with 1/2 teaspoon sweet and sour sauce, if desired. Serve immediately.