Wednesday, January 25, 2012

OATS CRUSTED TOFU

Serves: 6
Serving size: 1 Strip
Ingredients
16 oz Firm Tofu (1” strips)
1 Cup quick oats
4 Tbsp Corn Starch (heaped)
1 Tbsp Cilantro (finally chopped)
1 Cloves Garlic (minced)
1 Tbsp Sugar
1/2 Inch Ginger (minced)
1/4 Cup Soy Sauce
1/4 Cup Vinegar
1/8 Cup Tomato Ketchup
Crushed pepper to taste
Salt to taste
Instructions
  1. In a bowl mix all the ingredients except tofu.
  2. Dip tofu strip in the batter and pan fry with with cooking spray
  3. Garnish with red bell pepper and server hot with rice.
Tip
If you are on low sodium diet, substitute regular soy sauce with low sodium soy sauce.
You can also use this as a filling for burrito layered with humus and vegetables.



Healthy Note
Tofu is relatively high in protein and oats are good source of fiber. Studies shows that both have cholesterol-lowering properties.
Please let me know how you feel about this recipe, by leaving me your valuable comments.

2 comments:

  1. I will stick with a nice flame broiled steak for my protein and some brocolli on the side for my fiber :)

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  2. Steak and broccoli is good but remember when compared 4oz of steak hold more calories than 4oz of tofu. Plus, by eating tofu you are consuming 860 mg of calcium per 4 oz serving and getting dietary fiber.

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