This "shake and bake" tofu is a family favorite. If you are serving more than four, the first part of the recipe doubles easily, and the quantity of sauce given below will suffice.
1 lb. firm or extra-firm tofu, drained
1/3 cup wheat germ
1 tsp. salt-free herb and spice seasoning mix
½ tsp. salt
TARTAR SAUCE
¾ cup plain soy yogurt
1 Tbs. natural soy mayonnaise OR reduced fat mayonnaise
1 Tbs. pickle relish, up to 1-1/2 or to taste
2 tsp. Dijon mustard, or to taste
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Preheat oven to 450 degrees. Cut tofu into ½" thick slices. Blot well between several layers of paper towel, then cut lengthwise into ½" wide strips.
In a shallow bowl, mix wheat germ, seasoning mix and salt. Add tofu sticks and coat with mixture. Arrange breaded tofu on a lightly oiled nonstick baking sheet. Bake 15-20 minutes or until the cutlets are golden and firm. Meanwhile, make tartar sauce. In a mall bowl, combine all ingredients and mix well. Set aside.
Serve cutlets warm with sauce as a topping or on the side. Serve with cooked brown rice and a salad.
PER SERVING with 1 Tbs. tartar sauce: 204 calories; 21 gm protein; 11 gm total fat (s gm sat fat); 9 gm carbohydrates; 311 mg sodium; 1 gm fiber.
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