By Mayo Clinic Staff

Dietitian's tip:

Serve these "steaks" with soy sauce and a green-onion garnish. Be sure to use firm tofu. Brown it gently so that it loses some moisture before coating it with bread crumbs and sesame seeds, then browning again.

Number of servings

Serves 4

Ingredients

  1. 1 pound firm tofu, drained
  2. 1/4 cup fat-free milk
  3. 2 egg whites, lightly beaten
  4. 1/2 teaspoon salt
  5. 1/4 teaspoon freshly ground black pepper
  6. 3 tablespoons plain dried bread crumbs
  7. 2 tablespoons white sesame seeds
  8. 1 tablespoon black sesame seeds
  9. 1/2 teaspoon sesame oil or canola oil
  10. 12 green (spring) onions, ends trimmed, cut in half crosswise, then halved again lengthwise

Directions

Cut the tofu crosswise into 12 slices. Place the tofu slices in a large nonstick frying pan over medium heat and cook for 5 minutes on each side. The tofu will brown slightly and lose some of its liquid. Transfer to a plate and let cool.

In a bowl, whisk together the milk, egg whites, 1/4 teaspoon of the salt and the pepper until well blended. On a large plate, combine the bread crumbs, white and black sesame seeds, and remaining 1/4 teaspoon salt. Mix until well blended. Dip a tofu slice into the milk mixture, and then dredge in the sesame seed mixture. Repeat dipping and dredging with the remaining tofu slices.

In a large nonstick frying pan, heat the oil over medium heat. Arrange the tofu slices in the pan and cook, turning once, until lightly browned, about 3 minutes on each side. Transfer to a plate and keep warm. Add the green onions to the pan and saute until they begin to brown, about 3 to 4 minutes.

Divide the green onions among individual plates. Top each serving with 3 tofu steaks and serve immediately.

Nutritional analysis per serving

Serving size :1 tofu "steak"

  • Total carbohydrate 14 g
  • Dietary fiber 5 g
  • Sodium 242 mg
  • Saturated fat 2 g
  • Total fat 14 g
  • Trans fat 0 g
  • Cholesterol trace
  • Protein 23 g
  • Monounsaturated fat 4 g
  • Calories 282
  • Sugars 0 g
Aug. 20, 2013