1 lb Firm or extra-firm tofu;
1/3 c Wheat germ
1 ts Salt-free herb-and-spice
1/2 ts Salt
3/4 c Plain low-fat soy yogurt
1 tb Natural soy mayonnaise
OR reduced-fat mayonnaise
1 tb Pickle relish; up to 1 1/2,
-or to taste
2 ts Dijon mustard; or to taste
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 enough quick-cooking brown rice for the number of
servings you need, according to package directions. If you’d like,
you can cook enough rice for the next night’s meal (cooking the
entire 14-ounce box should do the trick). For a tasty salad, combine
half of a 16-ounce 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
In 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 to 20 minutes or until the cutlets are
golden and firm. Meanwhile, make tartar sauce. In small bowl, combine
all ingredients and mix well. Set aside.
Serve cutlets warm with sauce as a topping or on the side.
Per serving with 1 tablespoon tartar sauce: 204 cal.; 21g prot.; 11 g
total fat (2g sat. Fat); 9g carb.; 0 chol.; 311mg sod.; 1g fiber