Erin's Recipe

Pistachio Crusted Tofu

Category: Recipes

14 ounces tofu
2 tablespoons soy sauce, low sodium

1 1/2 slices whole wheat bread
1/2 cup pistachio nuts
ground pepper -- to taste
2 tablespoons spicy mustard
2 tablespoons maple syrup
1/2 tablespoon soy sauce, low sodium
1 tablespoon tofu mayonnaise

Preheat oven to 400F; prepare a baking sheet by either oiling it lightly or lining it with a silicone liner.

Cut the tofu into 8 1/2-inch slices and dry them lightly with paper towels. Brush both sides of the tofu with the 2 tablespoons soy sauce and set aside to marinate for at least 10 minutes.

While the tofu is marinating, place the bread into the food processor and pulse into fine crumbs. Measure out 1 cup of crumbs into a wide, shallow bowl. (Save any remaining crumbs for another use.) Pulse the pistachios in the processor until they are reduced to fine crumbs. Add them to the bread crumbs along with a generous grating of black pepper, and mix well.

In another shallow bowl, combine the mustard, syrup, soy sauce, and mayo.

Dip a slice of tofu into the mustard mixture, lightly coating all sides; then place it into the bread crumbs, sprinkle crumbs over the top and sides, and lightly press them into the tofu. Place on the prepared baking sheet. Repeat with all slices of tofu.

Put the tofu into the oven and bake for 20 minutes, or until bread crumbs are golden brown. Serve with the sauce of your choice, such as the Easy Sweet and Sour Sauce below.

Makes 4 servings. Per serving, excluding sauce: 243 Calories (kcal); 15g Total Fat; (50% calories from fat); 14g Protein; 19g Carbohydrate; 0mg Cholesterol; 570mg Sodium; 4g Fiber. Weight Watchers 5 Flex Points.


Ridiculously Easy Sweet and Sour Sauce
(printer-friendly version)

3 tablespoons peach preserves or All-Fruit spread
1 1/2 tablespoons white wine vinegar
1/2 teaspoon soy sauce, low sodium
1/4 teaspoon chili paste

Mix all ingredients together well. Serve over tofu or as a dipping sauce for spring rolls, wontons, etc.

Makes 4 servings, about 1 tbsp. each. Per serving: 38 Calories (kcal); trace Total Fat; (0% calories from fat); trace Protein; 10g Carbohydrate; 0mg Cholesterol; 33mg Sodium; trace Fiber. Weight Watchers 1 Flex Point.