• Sesame-fried Tofu Stir-fry

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 367
    Total Fat 19.5 g
    Saturated Fat 3 g
    Sodium 819 mg
    Total Carbohydrate 34 g
    Dietary Fiber 4.5 g
    Protein 18 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Large egg 1
    Salt ¼ teaspoon
    Freshly ground pepper to taste
    Extra-firm tofu (about 2/5 of a block), drained and cut into 1-inch long pieces 6 ounces
    Plain breadcrumbs ½ cup
    All-purpose flour 2 tablespoons
    Sesame seeds 1 tablespoon
    Sesame oil 2 + 2 teaspoons
    Small yellow onion, chopped ½
    Garlic clove, minced 1
    Baby portabella mushrooms, halved 3 ounces
    Scallions, chopped into 1-inch pieces 4
    Red bell pepper, cut into strips 1
    Reduced-sodium soy sauce 1 tablespoon
    Water 1 tablespoon
    Directions
    1. In a small bowl, whisk together the egg, salt, and pepper. Place tofu in the bowl and swirl around to coat with egg mixture.
    2. In a resealable plastic bag, combine the breadcrumbs, flour, and sesame seeds. Transfer tofu into plastic bag and gently toss to coat.
    3. Heat 2 teaspoons of the oil in a wok or large nonstick skillet over medium-high heat. Add tofu and cook until golden, 1-2 minutes per side. Transfer to a plate and cover with foil to keep warm.
    4. Add the remaining oil to the wok and then add the onion and garlic. Stir-fry for 1-2 minutes. Add the mushrooms, scallions, and bell pepper, and cook for another 2-3 minutes. (Reduce heat if the onions start to brown.) Stir in the soy sauce and water.

    Exchanges2.5 medium-fat meats; 2 vegetables 1.5 starches

    Side Suggestions: Brown Rice

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