LF-Parmesan-Herb Crusted Tofu Sandwich

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* Exported from MasterCook *

 

Parmesan-Herb Crusted Tofu Sandwich

 

Recipe By : Cooking Light, April 1999

Serving Size : 4 Preparation Time :0:00

Categories : Tofu

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

***TOFU***

1 package firm tofu -- drained (14-ounce)

1 cup breadcrumbs -- (about 2 slices

-- stale bread)

1/4 cup grated fresh -- (1 ounce)

Parmesan cheese

1 teaspoon dried marjoram

1/2 teaspoon dried savory

1/4 teaspoon dried thyme

1/4 teaspoon black pepper -- divided

1/4 cup fat-free milk

1/8 teaspoon salt

2 large egg whites -- lightly beaten

1/4 cup all-purpose flour

Cooking spray

***REMAINING INGREDIENTS***

3 tablespoons light mayonnaise

1 tablespoon chopped fresh chives

1 teaspoon low-sodium soy sauce

1 small garlic clove -- minced

4 sesame buns -- (2-ounce)

4 romaine lettuce leaves

12 slices plum tomato -- (1/4-inch-thick)

 

1. To prepare tofu, cut crosswise into 12 slices. Place a large nonstick

skillet over medium heat. Add tofu; cook 5 minutes on each side. Remove

tofu from pan; cool to room temperature.

 

2. Combine the breadcrumbs, Parmesan, marjoram, savory, thyme, and 1/8

teaspoon pepper.

 

 

3. Combine 1/8 teaspoon pepper, milk, salt, and egg whites. Place flour

in a shallow dish; dredge 1 tofu slice in flour. Dip in milk mixture;

dredge in breadcrumb mixture. Repeat procedure with remaining flour, tofu,

milk mixture, and bread-crumb mixture. Place a nonstick skillet coated with

cooking spray over medium heat until hot. Add tofu; saute 3 minutes on each

side.

 

4. Combine mayonnaise, chives, soy sauce, and garlic. Spread 1 tablespoon

mayonnaise mixture evenly over cut sides of each bun. Arrange 1 lettuce

leaf and 3 tomato slices over bottom half of each bun; top each with 3 tofu

slices. Cover with tops of buns. Serve immediately. Yield: 4 servings.

 

CALORIES 459 (28% from fat); FAT 14.4g (sat 3.4g, mono 3.6g, poly 6.2g);

PROTEIN 22.6g; CARB 6O.7g; FIBER 4.4g; CHOL 9mg; IRON 9.8mg; SODIUM 905mg;

CALC 366mg

 

Converted by MC_Buster. KES_25 May 99

 

 

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Karen S

ksonness