|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|
- 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.
2.5 medium-fat meats; 2 vegetables 1.5 starches
Side Suggestions: Brown Rice
|Serving Size||½ of recipe|
|Saturated Fat||3 g|
|Dietary Fiber||4.5 g|
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