Oven-crisp Tofu Sticks With Ketchup Sauce
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetarian | New, Vegtime8 | 6 | Servings | |
INGREDIENTS
| 3/4 | c | Water |
| 1/4 | c | Tomato paste |
| 2 | T | Maple syrup |
| 2 | T | Lemon juice |
| 1/2 | t | Fresh ginger root, minced |
| 1 | T | Minced fresh parsley |
| 1 | pn | Cayenne pepper |
| Salt to taste | ||
| 1/3 | c | Fine cracker crumbs |
| 2 | T | Cornmeal |
| 1 1/2 | T | Seasoning mix of choice |
| Cajun or Creole or fajita | ||
| or lemonpepper | ||
| Etc.), Etc. | ||
| 1/2 | t | Chili powder |
| 1/4 | t | Salt |
| 24 | oz | Firm Chinese-style |
| water-packed tofu or | ||
| extra-firm | ||
| Two 12-oz. blocks | ||
| Drained and wrapped in paper | ||
| Towels for 15 minutes | ||
| Olive oil for spraying | ||
| mg Sod., 0 Fiber. |
INSTRUCTIONS
To save time, use bottled ketchup. Sauce: Whisk together water, tomato paste, maple syrup, lemon juice and ginger in small saucepan. Bring to boil, stirring constantly. Cook 1 minute; let cool. Add parsley, cayenne and salt. Tofu: Preheat oven 375 degrees. In shallow bowl, mix together cracker crumbs, cornmeal, seasoning, chili powder and salt. Set aside. Lightly oil large wire cake or cookie cooling rack. Remove paper towels from tofu; cut each block into 12 sticks about 3 inches long and 3/4 inch thick. Dredge each stick in crumb mixture; place on wire rack. Spray lightly with oil. Place rack in oven; bake until crisp and brown, about 35 to 40 minutes. Serve warm drizzled with sauce or with sauce on side for dipping. Make 6 servings of 4 sticks each. Per 4 Stick without Sauce: 94 Cal.; 10g Prot.; 3g Fat; 8g Carb.; 0 Chol.; 210 mg Sod.; 1g Fiber. Per Tablespoon of Sauce: 10 Cal.; 0 Prot.; 0 Fat; 3g Carb.; 0 Chol.; Converted by MC_Buster. Recipe by: www.vegetariantimes.com 4/99 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 67
Calories From Fat: 6
Total Fat: <1g
Cholesterol: 0mg
Sodium: 349.1mg
Potassium: 725mg
Carbohydrates: 14.4g
Fiber: 4g
Sugar: 5.5g
Protein: 3.1g