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KIWI magazine

Crunchy Tofu Fingers

Making this kid-meal staple with soy means your meal has a smaller carbon footprint—but a just-as-big taste.

Active time: 15 minutes

Total time: 30 minutes


  • 1 pound extra firm tofu, drained and patted dry and sliced into 8 rectangles
  • ½ cup whole wheat flour
  • 2 eggs, lightly beaten
  • ¾ cup panko breadcrumbs
  • ½ cup Parmesan cheese, grated
  • 1 teaspoon dried basil
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • 1 teaspoon salt, divided
  • ¼ teaspoon dried sage
  • 2 tablespoons canola oil


  1. Set three medium-size bowls on a workspace. In the first bowl, add the flour and ½ teaspoon of the sale and mix well. In the second bowl, add the eggs and lightly beat. In the third bowl, add the breadcrumbs, Parmesan cheese, basil, thyme, oregano, remaining ½ teaspoon of salt, and sage.
  2. Dredge each piece of tofu in the flour, then the eggs, and finally the breadcrumb mixture. Set aside on a plate.
  3. Heat a large skillet over medium-high heat. Add the canola oil, then place each tofu finger flat in the pan. Cook for 3-4 minutes, then flip. Continue cooking and flipping until each side is crispy, then remove from the pan and place on the paper towel to drain. Serve hot.
Serves 4

Per serving: calories 122, fat 6 g, protein 2 g, carbohydrates 15 g, dietary fiber 4 g


Reprinted from KIWI Magazine 

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