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Ингредиенты
- 1 lb hard or possibly extra-hard tofu, liquid removed
- 1/3 c. wheat germ
- 1 tsp salt-free herb-and-spice seasoning mix
- 1/2 tsp salt
- 3/4 c. plain low-fat soy yogurt
- 1 Tbsp. natural mayonnaise">soy mayonnaise Or possibly reduced-fat mayonnaise
- 1 Tbsp. pickle relish, up to 1 1/2, or possibly to taste
- 2 tsp Dijon mustard, or possibly to taste
Инструкции
- 4 SERVINGS DAIRY-FREE
- 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.
- MEAL PLAN: Prepare sufficient quick-cooking brown rice for the number of servings you need, according to package directions. If you'd like, you can cook sufficient rice for the next night's meal (cooking the entire 14-oz box should do the trick). For a tasty salad, combine half of a 16-oz bag of shredded cabbage mix, some bell pepper strips (perhaps the extras from the night before) and some corn kernels. Dress to taste with a low-fat natural vinaigrette.
- PREHEAT OVEN to 450 F. Cut tofu into 1/2-inch-thick slices. Blot well between several layers of paper towel, then cut lengthwise into 1/2-inch-wide strips.
- In shallow bowl, mix wheat germ, seasoning mix and salt. Add in tofu sticks and coat with mix. Arrange breaded tofu on a lightly oiled nonstick baking sheet. Bake 15 to 20 min or possibly till the cutlets are golden brown and hard. Meanwhile, make tartar sauce. In small bowl, combine all ingredients and mix well. Set aside.
- Serve cutlets hot with sauce as a topping or possibly on the side.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 64g | |
| Recipe makes 4 servings | |
| Calories 96 | |
| Calories from Fat 42 | 44% |
| Total Fat 4.75g | 6% |
| Saturated Fat 0.67g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 374mg | 16% |
| Potassium 90mg | 3% |
| Total Carbs 10.72g | 3% |
| Dietary Fiber 1.6g | 5% |
| Sugars 3.47g | 2% |
| Protein 3.51g | 6% |
