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
- 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.
- Dredge each piece of tofu in the flour, then the eggs, and finally the breadcrumb mixture. Set aside on a plate.
- 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.
Per serving: calories 122, fat 6 g, protein 2 g, carbohydrates 15 g, dietary fiber 4 g
Reprinted from KIWI Magazine