Veg 5-Ingredient--Shake and Bake Tofu

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Shake and Bake Tofu

 

Recipe By :The Vegetarian 5-Ingredient Gourmet, Nava Atlas

Serving Size : 4 Preparation Time :0:00

Categories : Vegetarian 5-Ingredient

 

Amount Measure Ingredient -- Preparation Method

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1 pound firm or extra firm tofu

1/4 cup wheat germ

1/2 teaspoon salt free herb and spice seasoning mix

4 teaspoons salt

marinara sauce (warmed), ketchup, salsa,

or Yogurt " Tartar Sauce " or Dip (page 231)

 

Preheat the oven to 425ºF.

 

Cut the tofu into 1/2-inch thick slices. Blot between clean tea towels or

several layers of paper towels, and cut into 1/2-wide sticks.

 

Combine the wheat germ, seasoning mix, and salt in a plastic food storage bag;

seal and shake lightly to mix. Transfer the cutlets to the bag and shake gently

until they are evenly coated with the wheat germ mixture.

 

Arrange the cutlets on a lightly oiled nonstick baking sheet. Bake until golden

and firm, about 12 to 15 minutes. Serve at once with marinara sauce or other

sauce of your choice for dipping or topping.

 

S(ISBN):

" 0-7679-0690-X "

Copyright:

" 2001 "

 

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Per Serving (excluding unknown items): 113 Calories; 6g Fat (42.0% calories from

fat); 11g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2142mg

Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Fat.

 

Serving Ideas : Serve with Maple Roasted Carrots (page 207), buttered angel hair

pasta, and cherry tomatoes and baby carrots

 

NOTES : These crispy tofu cutlets are another favorite in our home. Enlist your

kids to help with the breading and shaking -- they'll have fun with it, and

they're more likely to eat anything they've help make. If you're serving more

than four, the recipe doubles easily, but be sure to use two baking sheets as

well.

Nutr. Assoc. : 3287 0 0 0 4103