Pecan-crusted tofu - Mayo Clinic

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Pecan-crusted tofu

Print Products and services By Mayo Clinic Staff

Dietitian s tip

If you've never tried tofu, this is an excellent introduction. Use whatever nuts you have on hand.

Number of servings

Serves 5

Ingredients

For tofu

1/2 cup pecans 1/4 cup all-purpose flour 2 tablespoons brown sugar 1/2 teaspoon kosher salt 1/2 cup egg whites 15 ounces extra-firm tofu, drained and cut into 5 planks

For sauce

2 tablespoons honey 1 tablespoon Dijon mustard 1 tablespoon maple syrup

Directions

Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray. In a food processor, combine the pecans, flour, brown sugar and salt; process until an even texture is achieved. Remove pecan mixture from food processor and place in a medium bowl. In a separate medium bowl, whisk the egg whites. Dip each tofu plank into the egg whites, then into the pecan mixture. Place each plank on the baking sheet. Bake the tofu planks for 15 to 20 minutes or until golden brown and crispy. To prepare the sauce, in a small bowl combine the honey, Dijon mustard and maple syrup. Stir until smooth. Drizzle sauce over baked tofu right before serving.

Nutritional analysis per serving

Serving size 3-ounce plank

Calories 240Total fat 12 gSaturated fat 1 gTrans fat 0 gMonounsaturated fat 4 gCholesterol 0 mgSodium 311 mgTotal carbohydrate 22 gDietary fiber 3 gTotal sugars 14 gProtein 12 g

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1 Fats 1 Sweets 1/2

Diabetes Meal Plan Choices

Sweets, desserts and other carbohydrates 1/2 Meat and meat substitutes 1 Fats 2

DASH Eating Plan Servings

Meats, poultry and fish 3 Nuts, seeds and dry beans 1/2 Sweets 1/2 DASH diet: Recommended servings Sample DASH menus Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. ShareTweet April 19, 2016

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