Directions:
- To prepare tofu, combine first 4 ingredients in a shallow dish. Combine breadcrumbs, flour, and sesame seeds in a shallow dish.
- Dip tofu, one piece at a time, in egg mixture; dredge in breadcrumb mixture. Return tofu to egg mixture; dredge in breadcrumb mixture. Repeat procedure with remaining tofu, egg mixture, and breadcrumb mixture.
- Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add half of tofu; cook 4 minutes, turning to brown all sides. Remove from pan. Repeat procedure with remaining oil and tofu. Keep warm.
- To prepare vegetables, pour pineapple juice into pan. Bring to a boil; cook until juice is reduced to 1/4 cup (about 5 minutes). Remove from pan.
- Heat pan coated with cooking spray over medium-high heat. Add shallots, minced garlic, and mushrooms; sauté 4 minutes, stirring occasionally. Add green onions, tomatoes, and thyme, and cook 1 minute. Stir in pineapple juice and balsamic vinegar, and cook 30 seconds.
- Arrange about 1/2 cup vegetable mixture on each of 6 plates; top each serving with 3 tofu sticks. Drizzle with 1/2 teaspoon sweet and sour sauce, if desired. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 172.41 Kcal (722 kJ) | ||
| Calories from fat | 68.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.64g | 12% | |
|---|---|---|---|
| Cholesterol | 31.02mg | 10% | |
| Sodium | 307.3mg | 13% | |
| Potassium | 293.26mg | 6% | |
| Total Carbs | 20.53g | 7% | |
| Sugars | 5.4g | 22% | |
| Dietary Fiber | 2.91g | 12% | |
| Protein | 5.61g | 11% | |
| Vitamin C | 6.5mg | 11% | |
| Iron | 1.5mg | 8% | |
| Calcium | 72.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 104.68 Kcal (438 kJ) | ||
| Calories from fat | 41.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.64g | 12% | |
|---|---|---|---|
| Cholesterol | 18.84mg | 10% | |
| Sodium | 186.58mg | 13% | |
| Potassium | 178.06mg | 6% | |
| Total Carbs | 12.46g | 7% | |
| Sugars | 3.28g | 22% | |
| Dietary Fiber | 1.77g | 12% | |
| Protein | 3.41g | 11% | |
| Vitamin C | 3.9mg | 11% | |
| Iron | 0.9mg | 8% | |
| Calcium | 44.1mg | 7% | |
* 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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