Sesame-Crusted Tofu Sticks with Vegetable Saute

Double-breading the tofu sticks gives them a crisp exterior. Look for ABC sauce in Asian markets.

Yield: 6 servings

Ingredients

• Tofu:
• 1/2  teaspoon  salt
• 1/4  teaspoon  black pepper
• 1  large egg
• 1  large egg white
• 1  cup  dry breadcrumbs
• 1/4  cup  all-purpose flour
• 2  tablespoons  sesame seeds
• 1  (15-ounce) package extra-firm tofu, drained and cut into 18 sticks
• 2  tablespoons  dark sesame oil, divided
• 
  Vegetables:
• 1  (6-ounce) can pineapple juice
• Cooking spray
• 1/2  cup  chopped shallots
• 1  garlic clove, minced
• 1/2  pound  shiitake mushroom caps (about 10 mushrooms)
• 2  cups  (2-inch) sliced green onions
• 1  cup  cherry tomatoes, halved
• 1  tablespoon  chopped fresh thyme
• 2  tablespoons  balsamic vinegar
• 1  tablespoon  Japanese sweet and sour sauce (such as ABC sauce; optional)

Preparation

To prepare tofu, combine first 4 ingredients in a shallow dish. Combine breadcrumbs, flour, and sesame seeds in a shallow dish.

Dip tofu, one piece at a time, in egg mixture; dredge in breadcrumb mixture. Return tofu to egg mixture; dredge in breadcrumb mixture. Repeat procedure with remaining tofu, egg mixture, and breadcrumb mixture.

Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add half of tofu; cook 4 minutes, turning to brown all sides. Remove from pan. Repeat procedure with remaining oil and tofu. Keep warm.

To prepare vegetables, pour pineapple juice into pan. Bring to a boil; cook until juice is reduced to 1/4 cup (about 5 minutes). Remove from pan.

Heat pan coated with cooking spray over medium-high heat. Add shallots, minced garlic, and mushrooms; sauté 4 minutes, stirring occasionally. Add green onions, tomatoes, and thyme, and cook 1 minute. Stir in pineapple juice and balsamic vinegar, and cook 30 seconds.

Arrange about 1/2 cup vegetable mixture on each of 6 plates; top each serving with 3 tofu sticks. Drizzle with 1/2 teaspoon sweet and sour sauce, if desired. Serve immediately.

Nutritional Information

Calories:

253 (29% from fat)

Fat:

8.1g (sat 1.4g,mono 3g,poly 3.1g)

Protein:

12.5g

Carbohydrate:

32.9g

Fiber:

3g

Cholesterol:

36mg

Iron:

3.5mg

Sodium:

846mg

Calcium:

119mg