Directions:
- Wrap tofu block in several layers of heavy-duty paper towels. Press with a heavy object for about 30 minutes to remove excess water. Remove paper towels, pat tofu dry, and cut lengthwise into 8 slices. Cut each slice crosswise into 3 sticks.
- Place egg whites in a shallow dish. Add 1 tablespoon water; stir well with a whisk.
- Combine cornflakes, cheese, 1/4 teaspoon salt, and next 3 ingredients; stir until well blended. Dip 1 tofu stick into egg white mixture; dredge in cornflakes mixture, covering all sides. Repeat procedure with remaining tofu sticks, egg white mixture, and cornflakes mixture.
- Preheat oven to 450°.
- Heat oil in a large nonstick skillet over medium heat. Add tofu sticks, and cook 3 minutes or until lightly browned. Turn tofu sticks over and place on a baking sheet coated with cooking spray. Bake at 450° for 12 minutes or until coating is crispy and sticks are thoroughly heated. Sprinkle with remaining 1/4 teaspoon salt.
- Combine marinara sauce and red pepper in a microwave-safe bowl; microwave at HIGH 2 minutes, stirring after 1 minute. Serve tofu sticks immediately with sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 271.31 Kcal (1136 kJ) | ||
| Calories from fat | 84.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.34g | 14% | |
|---|---|---|---|
| Cholesterol | 2.74mg | 1% | |
| Sodium | 687.1mg | 29% | |
| Potassium | 382.5mg | 8% | |
| Total Carbs | 32.94g | 11% | |
| Sugars | 6.95g | 28% | |
| Dietary Fiber | 2.29g | 9% | |
| Protein | 16.59g | 33% | |
| Vitamin C | 12.7mg | 21% | |
| Iron | 7mg | 39% | |
| Calcium | 238.7mg | 24% | |
| Amount Per 100 g | |||
| Calories | 116.02 Kcal (486 kJ) | ||
| Calories from fat | 35.97 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4g | 14% | |
|---|---|---|---|
| Cholesterol | 1.17mg | 1% | |
| Sodium | 293.83mg | 29% | |
| Potassium | 163.57mg | 8% | |
| Total Carbs | 14.09g | 11% | |
| Sugars | 2.97g | 28% | |
| Dietary Fiber | 0.98g | 9% | |
| Protein | 7.1g | 33% | |
| Vitamin C | 5.4mg | 21% | |
| Iron | 3mg | 39% | |
| Calcium | 102.1mg | 24% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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