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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 337.5
  • Total Fat: 14.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 92.1 mg
  • Total Carbs: 28.4 g
  • Dietary Fiber: 1.9 g
  • Protein: 28.7 g

View full nutritional breakdown of Panko-encrusted tofu (low sodium) calories by ingredient
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Panko-encrusted tofu (low sodium)

Submitted by: OAKDOLL

Introduction

This is a low-sodium vegetarian dish. Experiment with spices and herbs to keep things flavorful. You can dip the tofu in any sauce you like (such as honey mustard), but the sauce will affect the sodium content of course. This is a low-sodium vegetarian dish. Experiment with spices and herbs to keep things flavorful. You can dip the tofu in any sauce you like (such as honey mustard), but the sauce will affect the sodium content of course.
Number of Servings: 2

Ingredients

    1 package (in water) extra-firm tofu
    .5 cups panko breadcrumbs (I use 4-C brand, which is low-sodium)
    1 egg white
    flour
    spices (garlic powder, paprika, cumin, thyme, etc.)
    herbs (I used chopped parsely - about 1 Tbs finely chopped)
    lemon zest
    olive-oil cooking spray

Directions

Preheat oven to 400 degrees. Lightly spray a baking sheet with cooking oil spray.

Slice the tofu in half so that you have two blocks of tofu that are half as thick as the original block. Place on paper towels to drain. (You can put paper towels on top too and then a plate on top to weigh it down.) .

In a bowl, mix panko crumbs, spices, parsely (or other herbs), and lemon zest. In another bowl, beat the eggwhite a bit. In a third bowl, add the flour.

Slice the drained tofu halves into 5 sticks each (10 total). Dip a piece of tofu in the flour to coat, then the eggwhite to coat, and then in the panko mixture. Place on baking sheet, and repeat for all pieces. Spray tops of encrusted tofu lightly with cooking spray (this will help it to turn golden brown).

Bake tofu for 40 minutes or until very crispy and golden brown, flipping them over half-way through.

Number of Servings: 2

Recipe submitted by SparkPeople user OAKDOLL.






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