Serve these "steaks" with soy sauce and a green-onion garnish. Be sure to use firm tofu. Brown it gently so that it loses some moisture before coating it with bread crumbs and sesame seeds, then browning again.

Serves 4


  • 1 pound firm tofu, drained
  • 1/4 cup fat-free milk
  • 2 egg whites, lightly beaten
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 3 tablespoons plain dried bread crumbs
  • 2 tablespoons white sesame seeds
  • 1 tablespoon black sesame seeds
  • 1/2 teaspoon sesame oil or canola oil
  • 12 green (spring) onions, ends trimmed, cut in half crosswise, then halved again lengthwise


Cut the tofu crosswise into 12 slices. Place the tofu slices in a large nonstick frying pan over medium heat and cook for 5 minutes on each side. The tofu will brown slightly and lose some of its liquid. Transfer to a plate and let cool.

In a bowl, whisk together the milk, egg whites, 1/4 teaspoon of the salt and the pepper until well blended. On a large plate, combine the bread crumbs, white and black sesame seeds, and remaining 1/4 teaspoon salt. Mix until well blended. Dip a tofu slice into the milk mixture, and then dredge in the sesame seed mixture. Repeat dipping and dredging with the remaining tofu slices.

In a large nonstick frying pan, heat the oil over medium heat. Arrange the tofu slices in the pan and cook, turning once, until lightly browned, about 3 minutes on each side. Transfer to a plate and keep warm. Add the green onions to the pan and saute until they begin to brown, about 3 to 4 minutes.

Divide the green onions among individual plates. Top each serving with 3 tofu steaks and serve immediately.

Nutritional Analysis (per serving)

Serving size: 1 tofu "steak"
  • Total carbohydrate: 14 g
  • Dietary fiber: 5 g
  • Sodium: 242 mg
  • Saturated fat: 2 g
  • Monounsaturated fat: 4 g
  • Total fat: 14 g
  • Cholesterol: trace
  • Protein: 23 g
  • Calories: 282
  • Fats and oils: 1
  • Nuts seeds and dry beans: 2
  • Vegetables: 1
  • Protein and dairy: 2
  • Vegetables: 1
  • Fats: 1
  • Meat and meat substitutes: 1
  • Nonstarchy vegetables: 1
  • Starches: 1
Last Updated: 2013-08-20
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