- By Dana Sparks
Making Mayo’s Recipes: Nut crusted tofu
If you've never tried tofu, this is an excellent introduction. It doesn't have to be pecans. Use whatever nuts you have on hand.
Each Thursday, one of the more than 100 video recipes from the Mayo Clinic Healthy Living Program is featured on the Mayo Clinic News Network — just in time for you to try over the weekend. You also can have the recipes delivered via the Mayo Clinic App.
These recipes are created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program. Find more recipes and other healthy living insights on the Mayo Clinic App.
Journalists: Broadcast-quality video (00:58) is in the downloads.
½ cup pecans
¼ cup all-purpose flour
2 tablespoons brown sugar
½ teaspoon kosher salt
½ cup egg whites
15 ounces extra-firm tofu, drained and cut into 5 planks
2 tablespoons honey
1 tablespoon Dijon mustard
1 tablespoon maple syrup
Heat the oven to 400 F. Lightly coat a baking sheet with cooking spray.
In a food processor, combine the pecans, flour, brown sugar and salt; process until an even texture is achieved. Remove pecan mixture from food processor and place in a medium bowl. In a separate medium bowl, whisk the egg whites. Dip each tofu plank into the egg whites, then into the pecan mixture. Place each plank on the baking sheet. Bake the tofu planks for 15 to 20 minutes or until golden brown and crispy.
To prepare the sauce, in a small bowl combine the honey, Dijon mustard and maple syrup. Stir until smooth. Drizzle sauce over baked tofu right before serving.
Nutritional information per 3-ounce plank: 240 calories; 12 g total fat; 1 g saturated fat; 0 g transfat; 4 g monounsaturated fat; 0 mg cholesterol; 311 mg sodium; 22 g total carbohydrate; 3 g dietary fiber; 14 g total sugars; 12 g protein.