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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.
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1 lb. firm or extra-firm tofu, drained
1/3 cup
wheat germ
1 tsp. salt-free herb and spice seasoning mix
1/2 tsp. salt
TARTAR SAUCE
3/4 cup plain soy
yogurt
1 Tbs. 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 1/2" thick
slices. Blot well between several layers of paper towel, then cut lengthwise into 1/2" 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 small
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. |
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PER SERVING
with 1 Tbs. tartar sauce: 204 calories; 21 gm protein; 11 gm total fat (5 gm sat fat); 9 gm carbohydrates; 311 mg sodium;
1 gm fiber. |
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