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Spice-Crusted Tofu

Posted Jun 03 2009 11:23am
Spice-Crusted Tofu - 10g Carbs, 2g Fiber

Tofu's natural plainness gives way to a rich flavor in this
recipe. Pantry ingredients and basic spices transform a package
of tofu into a quick, simple meal — no slicing and dicing required.

NUTRITION PROFILE:
Low Calorie | Low Carb | Low Sodium | Low Sat Fat | High Calcium
| Heart Healthy | Healthy Weight
Makes 4 servings
Active Time: 10 minutes
Total Time: 20 minutes
Ease of Preparation: Easy

3 Tbsp pine nuts
1 Tbsp paprika
1 tsp ground cumin
1 tsp ground coriander
1/2 tsp coarse kosher salt, or to taste
Freshly ground pepper to taste
1 14- to 16-oz package extra-firm tofu
3 Tbsp boiling water
2 Tbsp lemon juice
4 tsp honey
1 Tbsp extra-virgin olive oil

1. Toast pine nuts (see Tip); set aside to cool. Mix paprika,
cumin, coriander, salt and pepper in a small bowl. Drain tofu
and pat dry with paper towels. Cut crosswise into 8 slices,
1/2 inch thick. Dredge the tofu liberally with the spice mixture,
coating all sides. Mix boiling water, lemon juice and honey in a
small bowl.

2. Heat oil in a large nonstick skillet over medium-high heat;
swirl to coat the bottom. Add tofu and cook on one side until
brown and crusty, 4 to 5 minutes; flip and cook for another
3 minutes. Add the honey mixture to the pan (it will bubble
up and evaporate very quickly) and shake to coat the tofu.
Serve immediately, sprinkled with the toasted pine nuts.

Nutrition per Serving:
206 Calories, 15g Fat (2g Sat, 4g Mono), 0mg Cholesterol,
10g Carbs, 12g Protein, 2g Fiber, 248mg Sodium

Nutrition bonus: Vitamin A (15% daily value), Iron (15% dv)

TIP: Tip: To toast nuts & seeds on the stovetop:
Toast in a small dry skillet over medium-low heat, stirring
constantly, until fragrant and lightly browned, 3 to 5 minutes.
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