Sesame-Crusted Tofu

4 servings

1 pound firm tofu, drained

1/4 cup nonfat milk

2 egg whites, lightly beaten

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

3 tablespoon. dried breadcrumbs

2 tablespoon white sesame seeds

1 tablespoon black sesame seeds

1/2 teaspoon sesame or canola oil

12 green onions, ends trimmed, cut in half crosswise, then halved again lengthwise

Cut the tofu crosswise into 12 slices and place in large nonstick frying pan over medium heat and cook for 5 minutes on each side until lightly browned. Transfer to plate to cool.

In a bowl, whisk together milk, egg whites, 1/4 teaspoon of the salt and pepper until blended. On a large plate, combine the breadcrumbs, white and black sesame seeds and the remaining 1/4 teaspoon salt and mix well. Dip tofu slices into milk mixture, then dredge in sesame seed mixture. In large nonstick frying pan, heat oil over medium heat and cook tofu slices, turning once, about 3 minutes. Transfer 3 tofu steaks to each of 4 plates. Sauté green onions in pan 3 to 4 minutes to use as garnish. Serve immediately with low-sodium soy sauce.

One serving (1/4 recipe) = 265 calories. Total fat, 14 g (sat 2g); cholesterol, 0; sodium, 391mg; carbohydrate, 17g; fiber, 6g; protein, 24g

Note: this recipe is excerpted from The New Mayo Clinic Cookbook (Oxmoor House, 2004).