Breaded Tofu Sticks
These are good dipped in ketchup, low-fat tartar sauce or sweet and sour sauce. They are also good topped with grilled onions.
1 lb regular firm tofu
1/2 cup seasoned Italian breadcrumbs
2 Tbs nutritional yeast* (optional)
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp paprika
2 egg whites, lightly beaten
Preheat the oven to 350°.
Cut the block of tofu into 24 pieces (slice into two layers, then slicing through both, cut each into 12 pieces).
In a shallow bowl, combine the breadcrumbs, nutritional yeast, garlic powder, onion powder, and paprika.
Dip the sticks into the egg whites, then into the crumb mixture. Place on a nonstick or lightly oiled cookie sheet.
Bake at 350° for 20 minutes, turning half-way through. You can bake the sticks for up to 40 minutes they will become chewier the longer they cook.
*Nutritional yeast (not to be confused with bakers or brewers yeast) is available at natural foods stores and some grocery stores. It is a good source of several B vitamins and adds a wonderful depth of flavor when used in cooking. If you prefer, substitute Parmesan-style soy cheese for the nutritional yeast.
Yield: 6 servings Serving size: 4 sticks
Per serving: 119 calories, 5 g total fat (0.8 g sat fat), 11 g pro, 8 g carb, 1.2 g fiber, 170 mg sodium, 0 mg cholesterol
Exchanges: 1/2 starch, 1-1/2 medium-fat meat