Spice-Crusted Tofu

From EatingWell: Spring 2004, The Essential EatingWell Cookbook (2004) — Subscribe Now!

Pantry ingredients and basic spices transform a package of tofu into a quick, simple meal - no slicing and dicing required.

4 servings

Active Time: 10 minutes

Total Time: 20 minutes

Nutrition Profile

Ingredients

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

Preparation

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.
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.

Tips & Notes

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.

Nutrition

Per serving: 206 calories; 12 g fat (2 g sat, 5 g mono); 0 mg cholesterol; 10 g carbohydrates; 9 g protein; 2 g fiber; 249 mg sodium; 235 mg potassium.

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

1/2 Carbohydrate Serving

Exchanges: 1/3 other carbohydrate, 1 medium-fat protein, 2 fat