In my latest trend of experimentations with tofu, an ingredient pretty new to me, I’ve decided to combine the perfect breading to this versatile and healthy alternative. I must say, the outcome was pretty surprising. However I do suggest to use the firmest tofu you can find, and to add spices to the coating for a tastier dish.
120g Firm tofu [75 cal ; 0,50£]
1/2 cup tbsp Panko Breadcrumbs [40 cal ; 0,10£]
1/2 cup tbsp Flour [40 cal or less; 0,01£]
1 tbsp Grounded flax seeds [50cal or less ; 0,10£]
Salt & Pepper
Garlic & Onion powder
2 tsp Coconut Oil [100cal or less; 0,03£]
For the vegan egg: add to 1tbsp of grounded flax seeds, 3 tbsp of water and leave to set for 10 mins. In the meantime, cut the tofu into 1cm “fillets” and coat the pieces in flour, with garlic and onion powder added for extra taste. When the egg is ready, dip the fillets in the mixture and then coat with panko breadcrumbs, pressing gently.
In a skillet, heat 2 tsp of coconut oil. When warm, gently lay your crumbed tofu and cook until the coating is golden brown. Season with salt and pepper (and rosemary).
Total calories: 350cal or less
Total cost: 0,75£