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Sesame-Crusted Tofu Sticks with Vegetable Saute

Sesame-Crusted Tofu Sticks with Vegetable Saute
Sesame-Crusted Tofu Sticks with Vegetable Saute requires roughly 45 minutes from start to finish. One portion of this dish contains around 12g of protein, 10g of fat, and It works well as a reasonably priced side dish.

Instructions

1
To prepare tofu, combine first 4 ingredients in a shallow dish.
Ingredients you will need
TofuTofu
2
Combine breadcrumbs, flour, and sesame seeds in a shallow dish.
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Sesame SeedsSesame Seeds
BreadcrumbsBreadcrumbs
All Purpose FlourAll Purpose Flour
3
Dip tofu, one piece at a time, in egg mixture; dredge in breadcrumb mixture. Return tofu to egg mixture; dredge in breadcrumb mixture. Repeat procedure with remaining tofu, egg mixture, and breadcrumb mixture.
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BreadcrumbsBreadcrumbs
TofuTofu
DipDip
EggEgg
4
Heat 1 tablespoon oil in large nonstick skillet over medium-high heat.
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Cooking OilCooking Oil
Equipment you will use
Frying PanFrying Pan
5
Add half of tofu; cook 4 minutes, turning to brown all sides.
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TofuTofu
6
Remove from pan. Repeat procedure with remaining oil and tofu. Keep warm.
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TofuTofu
Cooking OilCooking Oil
Equipment you will use
Frying PanFrying Pan
7
To prepare vegetables, pour pineapple juice into pan. Bring to a boil; cook until juice is reduced to 1/4 cup (about 5 minutes).
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Pineapple JuicePineapple Juice
VegetableVegetable
JuiceJuice
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Frying PanFrying Pan
8
Remove from pan.
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Frying PanFrying Pan
9
Heat pan coated with cooking spray over medium-high heat.
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Cooking SprayCooking Spray
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Frying PanFrying Pan
10
Add shallots, minced garlic, and mushrooms; saut 4 minutes, stirring occasionally.
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Minced GarlicMinced Garlic
MushroomsMushrooms
ShallotShallot
11
Add green onions, tomatoes, and thyme, and cook 1 minute. Stir in pineapple juice and balsamic vinegar, and cook 30 seconds.
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Balsamic VinegarBalsamic Vinegar
Pineapple JuicePineapple Juice
Green OnionsGreen Onions
TomatoTomato
ThymeThyme
12
Arrange about 1/2 cup vegetable mixture on each of 6 plates; top each serving with 3 tofu sticks.
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VegetableVegetable
TofuTofu
13
Drizzle with 1/2 teaspoon sweet and sour sauce, if desired.
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Sweet And Sour SauceSweet And Sour Sauce
14
Serve immediately.

Equipment

DifficultyHard
Ready In45 m.
Servings6
Health Score23
Dairy Free
DietsDairy Free
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