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Nutrition
Facts:
(per serving) |
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Calories:
220
Fat: 7g
Cholesterol: 0mg
Sodium: 860mg
Carbohydrate: 22g
Fiber: 1g
Protein: 15g
Soy Protein: 10g |
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This recipe is: |
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Vegetarian
Low Cholesterol
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Recipes - Main
Dish
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Tofu
Picatta
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| Dana
Jacobi |
| Serves: 4 |
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Made
like a classic Italian picatta, tofu cutlets
in this meatless version
are lightly floured and browned. They drink
up the tangy the sauce, which is intensified
by the flavor of miso. This dish takes minutes
of your time to prepare. While the tofu firms
in the oven to the texture of chicken breast,
you are free to make an accompanying green
salad, and rice to absorb the boldly flavored
sauce. |
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| Measures
Translation Table |
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| Ingredients: |
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Two 12-ounces boxes Mori-Nu®
firm tofu (regular or Lite), each cut crosswise
into six slices
Marinade
1 teaspoon grated lemon zest
Juice of 1 lemons
1/2 cup dry white wine
1/3 cup mellow white miso
1 small garlic clove, minced
1 tablespoon extra virgin olive oil
1/2 cup all-purpose flour
1 tablespoon extra virgin olive oil
1 1/2 tablespoons salt-cured capers, soaked
and drained
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| Instructions: |
- Preheat the oven to 375· F. Cover
a large baking sheet or shallow pan with
foil. Coat the foil with cooking spray.
- Arrange the sliced tofu in one layer
on a jelly roll pan or cookie sheet. Bake
until the tofu has released several tablespoons
of water, and lightly resists being pressed
with your finger in the center of a slice,
instead of shattering, 20-25 minutes.
This step can be done ahead. The firmed
tofu can be cooled, covered, and refrigerated
for 24 hours.
- For the marinade, combine the lemon
zest and juice in a small saucepan with
the wine, miso, garlic, and 1 tablespoon
of the olive oil. Add 1/4 cup water. Bring
the marinade to a boil over high heat.
Cook it for 1 minute. Place the tofu in
a shallow baking dish just large enough
to hold the slices in one layer. Pour
the hot marinade over the tofu.
- Bake the tofu until the marinade has
dried to a moist paste on top, 30 minutes.
Cool the tofu in the pan, with the marinade.
It will become firm enough to handle gently
without breaking. Using a pancake turner,
transfer the tofu to paper towels and
pat it dry. If there is excess coating,
scrap it off and mix it back into the
marinade remaining in the pan.
- Sprinkle the flour to cover a dinner
plate. Dredge the tofu slices in the flour,
turning so it is coated on all sides.
- Heat the oil in a nonstick skillet over
medium-high heat. Saute the tofu until
it is golden brown the bottom, about 2
minutes. Turn and brown on the other side,
1-2 minutes. Pour the reserved marinade
into the skillet. Add the capers When
the liquid boils, place 3 slices of tofu
on each of 4 dinner plates. Spoon the
sauce over them, dividing it evenly among
the plates. Serve immediately.
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