meal image
Breaded Tofu Sticks with Tartar Sauce
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine Type: North American
Ingredients:
  • 1/4 tsp cooking oil spray
  • 12 oz tofu, firm, drained, patted dry
  • 1/3 cup panko bread crumbs1
  • 1/2 tsp cumin, ground
  • 1/4 tsp chili powder
  • 1/4 tsp pepper, black freshly ground
  • 5 tbsp mayonnaise, reduced-calorie, cholesterol-free
  • 1/3 cup yogurt, plain, low fat
  • 1 tbsp relish, sweet pickle
  • 2 tsp Dijon mustard
  1. Alternatives would be: bread crumbs, Italian
Instructions:
  1. Prep
    1. Preheat the oven to 450F.
    2. Spray a baking sheet with cooking spray.
    3. Slice the tofu into 1/2" thick slices.
    4. Using paper towels, remove as much moisture as possible from the tofu.
    5. Cut each tofu slice into 1" thick sticks.
    6. Mix together the panko, cumin, chili and pepper; place in a shallow bowl.
    7. Place 4 tbsp of mayonnaise in a bowl, reserving 1 tbsp.
    8. Toss the tofu sticks in the mayonnaise and then coat with the panko mixture.
    9. Place on the oiled baking sheet.
  2. Cooking
    1. Place the baking sheet in the oven and bake for 18 minutes or until tofu sticks are golden brown, turning over once.
    2. Meanwhile, mix together the yogurt, remaining mayonnaise, relish and Dijon.
    3. Serve tartar sauce with tofu fingers.
Nutritional Facts
Nutrient (per serving)% DV
Calories 19710%
Total Fat 12g19%
    Saturated Fat 2g8%
    Trans Fat 0g--
Cholesterol 1mg0%
Sodium 282mg12%
Total Carbohydrate 13g4%
    Dietary Fiber 1g4%
    Sugars 3g--
Protein 11g22%
Vitamin A 71iu1%
Vitamin C 1mg1%
Calcium 208mg21%
Iron 2mg13%