Sesame Seed-Crusted Tofu

Tofu made from soybeans supplies complete protein and is low in saturated fat — a useful combination for liver health, since diets high in saturated fat are associated with fat accumulation in the liver. The sesame seed crust adds a small amount of healthy fat and delivers a crunchy texture without deep frying. This is an approachable entry point for anyone new to cooking with tofu.

Ingredients

• 1 pound firm tofu, drained
• 1/4 cup unsweetened almond milk
• 2 large egg whites, lightly beaten
• 1/2 teaspoon sea salt, divided
• 1/4 teaspoon freshly ground black pepper
• 3 tablespoons whole wheat panko breadcrumbs
• 3 tablespoons black sesame seeds
• 1 teaspoon sesame oil or canola oil

Steps

1. Cut the tofu crosswise into 12 equal slices. Place the slices in a large nonstick skillet over medium heat and cook for 5 minutes on each side, until the tofu browns slightly and releases some liquid. Transfer to a plate and let cool.
2. Whisk together the almond milk, egg whites, 1/4 teaspoon of the salt, and the pepper in a medium bowl.
3. On a large plate, combine the panko, sesame seeds, and remaining 1/4 teaspoon of salt. Stir to mix.
4. Dip each tofu slice into the milk mixture, then press it into the sesame-panko mixture to coat both sides.
5. Wipe out the skillet and heat the sesame oil over medium heat. Arrange the coated tofu slices in the pan and cook, turning once, until lightly browned, about 3 minutes per side.
6. Transfer to a plate and serve warm with salad or roasted vegetables.

Nutrition (estimated, per serving)