Crispy Tofu Sticks with Dijon Apricot Sauce
Yield:: 12 sticks (3 to 4 servings)
These tofu sticks are breaded with a mild, crunchy coating and then baked to a crispy finish. They are delicious served with Dijon Apricot Sauce or even ketchup or barbecue sauce on the side for dipping.
  • 1 pound reduced-fat regular tofu (firm), rinsed, drained, and patted dry
  • ⅔ cup dry, whole wheat bread crumbs (see The Cook's Secrets below)
  • ½ cup yellow cornmeal
  • ¼ cup Red Star Vegetarian Support Formula nutritional yeast flakes
  • heaping ½ teaspoon salt
  • ¼ teaspoon cayenne pepper
  • ⅔ cup whole wheat pastry flour, as needed
  • 2 cups water, as needed
  1. Preheat the oven to 375°F. Coat a baking sheet with nonstick cooking spray, and set it aside.

  2. Cut the block of tofu in quarters lengthwise. Then slice each quarter into 3 equal sticks (12 sticks in all). Set aside.

  3. To make the cornmeal breading, place the bread crumbs, cornmeal, nutritional yeast flakes, salt,and cayenne pepper in a shallow mixing bowl, and stir them together well.

  4. Place the flour and water in two separate shallow mixing bowls.

  5. Bread the tofu sticks one at a time. To do this, first roll the tofu stick in the flour to coat it well all over. Pat off any excess flour. Immediately dunk the floured stick briefly in the water, submerging it completely. Then, immediately roll the stick in the cornmeal mixture to coat it all over.

  6. Place each tofu stick on the prepared baking sheet as soon as you finish breading it.

  7. When all the tofu sticks have been breaded, bake them for 25 minutes, turning them over midway in the cooking cycle using a metal spatula. Meanwhile, make the Dijon Apricot Sauce.

  8. Place all the ingredients for the sauce in a small mixing bowl, and stir them together until they are thoroughly combined.

  9. Serve the sauce over the hot tofu sticks or on the side.

  10. The Cook's Secrets:
  11. Alternatively, put the flour and the breading mix in separate paper bags or zippered plastic bags. Drop in the tofu sticks, seal the bags closed, and gently turn the bags over several times to coat the tofu. Proceed as directed.

  12. To make dry bread crumbs, whirl torn pieces of bread in a food processor fitted with a metal blade until they are finely crumbed . Spread the crumbs in a thin layer on a dry baking sheet. Place the crumbs in a preheated 200°F oven until they are dry, about 1 hour. Measure out the amount you need, and store any leftover crumbs in an airtight container at room temperature. Alternatively, purchase packaged whole wheat bread crumbs. They are available in natural food stores and many supermarkets.

  13. Store any leftover breading meal in an airtight container at room temperature. Use it to bread zucchini, summer squash, peeled eggplant, tomatoes, tofu, or seitan according to the method described above. The breading meal will keep for about a month.
Nutrition Information
Calories: 441 Fat: 7 gm Carbohydrates: 68 gm Protein: 26 gm

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