December 12, 2017
Crispy Pan-Fried Tofu
Recipe

Crispy Pan-Fried Tofu

by Berkeley Wellness  

The chili sauce used here is the mildly hot, tomato-based type that you can find right next to the ketchup on the supermarket shelf. Don’t confuse it with Asian chili sauces, which can be searingly hot.

Ingredients

  • 15 ounces extra-firm tofu
  • 1 large egg white
  • 2 tablespoons chili sauce
  • 1 tablespoon water
  • ½ cup plain dried breadcrumbs
  • 1 tablespoon sesame seeds
  • ½ teaspoon salt
  • 3 tablespoons cornstarch
  • 4 teaspoons olive oil

Directions

  1. Slice the block of tofu horizontally in half. Cut each half into 4 squares. Place on paper towels to drain.
  2. In a shallow bowl, whisk together the egg white, chili sauce, and water. In a separate bowl, stir together the breadcrumbs, sesame seeds, and salt. Place the cornstarch on a sheet of wax paper or on a small plate.
  3. Dip the tofu first in the cornstarch, then in the chili sauce mixture, and finally in the breadcrumb mixture, patting it on.
  4. In a large nonstick skillet, heat the oil over medium heat. Add the tofu and cook until golden brown, crisp, and heated through, about 3 minutes per side.
Makes 4 servings.

Nutrition per serving: 300 calories, 16g total fat (2g saturated), 0mg cholesterol, 3g dietary fiber, 22g carbohydrate, 20g protein, 550mg sodium.

A good source of: calcium, isoflavones, selenium, thiamin.