By Mayo Clinic Staff

Dietitian's tip:

Sriracha is a hot sauce made of chili peppers, vinegar, garlic and sugar.

Number of servings

Serves 4
  1. Low Sodium

Ingredients

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

Directions

Cut the tofu crosswise into 12 slices. Place the tofu slices between paper towels and press to remove some of the moisture. Place 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 more of its liquid. Transfer to a plate and let cool.

In a bowl, whisk together the milk, egg whites, and pepper until well blended. On a large plate, combine the breadcrumbs, and white and black sesame seeds. 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 4 plates. Top each with 3 pieces of tofu. Drizzle with hot sauce and serve.

Nutritional analysis per serving

Serving size: 3 tofu slices

  • Total carbohydrate 14 g
  • Dietary fiber 3 g
  • Sodium 124 mg
  • Saturated fat 2 g
  • Total fat 14 g
  • Trans fat 0 g
  • Cholesterol Trace
  • Protein 19 g
  • Monounsaturated fat 4 g
  • Calories 258
  • Added sugars 0 g
  • Total sugars 3 g

This recipe is one of 150 recipes collected in "The New Mayo Clinic Cookbook," published by Mayo Clinic Health Information and Oxmoor House, and winner of a James Beard award.

Sept. 13, 2019