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 |
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 - In a small bowl, whisk together the egg, salt, and pepper. Place tofu in the bowl and swirl around to coat with egg mixture.
- In a resealable plastic bag, combine the breadcrumbs, flour, and sesame seeds. Transfer tofu into plastic bag and gently toss to coat.
- 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.
- 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.
Exchanges
2.5 medium-fat meats; 2 vegetables 1.5 starches Side Suggestions: Brown Rice |