Crispy Tofu Slices
Makes 3 servings (each about 6 slices)
If you want to introduce tofu to family or friends, this is a form they’ll likely enjoy. You’ll find Spike at supermarkets. Red Star Vegetarian Support Formula nutritional yeast is found at natural foods stores and is a source of vitamin B12. When cooked, the tofu takes on a crispy Southern-fried taste. Some people like tofu moist, others like it dry, so experiment with the cooking time. Crispy Tofu Slices can be used as the high-protein part of a meal, as an appetizer, pizza topping, tossed into a salad, or in sandwiches.
1 package (12.3 ounces/349 g) extra-firm or firm tofu
2 tablespoons (30 mL) low-sodium or regular tamari or soy sauce
1/3 cup (85 mL) nutritional yeast
1 teaspoon (5 mL) salt-free or regular Spike
1 tablespoon (15 mL) coconut or olive oil
Cut the tofu into 1/4-inch (5 mm) thick slices. Pour the tamari onto a small plate. Combine the yeast and Spike on another plate or in a wide, shallow bowl. Dip each tofu slice into the tamari, coating both sides, then into the yeast mixture to again coat both sides. Pan-fry the coated tofu in oil over medium heat for 3 to 4 minutes or until crispy brown. Turn the tofu and repeat on the other side.
Per serving (about 6 slices): calories: 238, protein: 27 g, fat: 11 g, carbohydrate: 13 g (0 g from sugar), dietary fibre: 7 g, calcium: 789 mg, iron: 13 mg, magnesium: 93 mg, phosphorus: 417 mg, potassium: 634 mg, sodium: 859 mg, zinc: 5 mg, thiamin: 11 mg, riboflavin: 11 mg, niacin: 67 mg, vitamin B6: 10 mg, folate: 286 mcg, pantothenic acid: 1.3 mg, vitamin B12: 8.3 mcg, vitamin A: 19 mcg, vitamin C: 0 mg, vitamin E: 0 mg, omega-6 fatty acids: 5 g, omega-3 fatty acids: 1 g
Percentage of calories from protein 43%, fat 37%, carbohydrate 20%