Soy Flour Bread Tofu Recipes

BREADED TOFU - BAKED OR PAN-FRIED

Breaded Tofu - Baked or Pan-Fried image

A delicious, easy way to make flavorful breaded tofu.

Provided by Monica Davis

Time 20m

Number Of Ingredients 9

Ingredients

1 block extra firm tofu
2 tablespoons Bragg's Liquid Aminos (or soy sauce or Tamari)
1/2 cup panko bread crumbs
1/4 cup flour (wheat, whole wheat, or gluten-free flour mix works well.)
1 tablespoon corn starch ((optional))
1 tablespoon nutritional yeast ((optional))
2 teaspoons poultry seasoning (or Italian seasoning or any other dried herb mix of choice.)
1/2 teaspoon salt
2 tablespoon canola oil (or light olive oil)

Steps:

Drain and press a block of tofu, getting out as much liquid as possible. Then slice it into 1/4 inch thick slices.
Mix together breading ingredients on a plate or shallow dish.
Sprinkle tofu with some Bragg's Liquid Aminos or soy sauce or equivalent.
Place the tofu in the breading and press down a little to make the coating stick to the tofu.
Flip over and coat the other side.
Preheat the oven to 400°F (200°C).
Spread about 2 tbsp of oil on the bottom of a cookie sheet.
Place the breaded tofu on the cookie sheet and bake at 400°F (200°C) for about 20 minutes.
After 20 minutes, take out of the oven and flip with a spatula.
Bake for an addtional 20 minutes on the other side.
Place 2 tbsp of oil in the bottom of a skillet. (I highly recommend using an iron skillet for tofu. It always cooks perfectly and never sticks to my iron skillet).
Place the coated tofu in the frying pan and turn heat to medium-high.
Cook for about 3-5 minutes on each side until golden brown and crunchy.

Nutrition Facts : ServingSize 3.5 oz, Calories 181 kcal, Carbohydrate 13 g, Protein 11 g, Fat 10 g, SaturatedFat 1 g, Sodium 918 mg, Fiber 1 g, Sugar 2 g

BREADED, FRIED, SOFTLY SPICED TOFU

Breaded, Fried, Softly Spiced Tofu image

This tofu recipe is completely gorgeous. A former roommate introduced me to some basics with tofu, and over the past few years, I've settled on this ratio of spices and other breading ingredients. The crust on the tofu sticks is tasty and the texture is really wonderful. Serve with a relish or a dip of some sort (I love this with plain yogurt mixed with eggplant brinjal). I usually make this with a cumin-scented rice dish and a garlicky broccoli side.

Provided by Miss Sriri

Categories 100+ Everyday Cooking Recipes Vegetarian Protein Tofu

Time 30m

Yield 4

Number Of Ingredients 9

Ingredients

1 (16 ounce) package extra-firm tofu, drained and pressed
2 cups vegetable broth
3 tablespoons vegetable oil
½ cup all-purpose flour
3 tablespoons nutritional yeast
1 teaspoon salt
½ teaspoon freshly ground black pepper
1 teaspoon sage
½ teaspoon cayenne pepper

Steps:

Cut pressed tofu into 1/2-inch thick slices; then cut again into 1/2-inch wide sticks. Place tofu in a bowl, and pour broth over the top. Set aside to soak.
In a separate bowl, stir together flour, yeast, salt, pepper, sage, and cayenne.
Warm oil in a large skillet over medium-high heat.
Remove tofu sticks from broth, and squeeze most (but not all) of the liquid from them. Roll sticks in breading. (You may have to roll sticks twice to end up with a fairly dry outer layer of breading.) Place tofu in hot oil; fry until crisp and browned on all sides. Add more oil if necessary.

Nutrition Facts : Calories 284.8 calories, Carbohydrate 18.9 g, Fat 17.5 g, Fiber 3.1 g, Protein 16.3 g, SaturatedFat 2.3 g, Sodium 822.7 mg, Sugar 2.1 g