Tof-Ish / Fu-Llet / Fillet 'o Fu Recipe

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Ingredients:

Serving

14 oz light firm tofu, pressed
3 tbsp worcestershire sauce
2 tbsp sherry wine
1 tbsp malt vinegar
1/2-1 tsp soy sauce (optional)
1 dash pepper
1 dash thyme , and other spices to taste (optional)
1/4 cup whole wheat flour or 1/4 cup cornmeal
1/8 tsp pepper or 1/8 tsp onions (optional) or 1/8 tsp spices , according
2 egg whites

Directions:

Freeze the tofu, then microwave it, press it, and microwave it again. This gives it the correct texture.
Cut the tofu into three large slabs.
Mix the worsteshire, sherry, vinegar, soy, and spices.
Marinate the tofu 30 minutes per side. Make sure it is well soaked - you may want to double the marinate if using all three slices of tofu at once.
Dredge thoroughly in the flour, dip in the egg whites.
Bake at 475 for 20-30 minutes or pan-fry until crispy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	141.94 Kcal (594 kJ)
Calories from fat	36.26 Kcal
		% Daily Value*
Total Fat	4.03g	6%
Sodium	149.03mg	6%
Potassium	181.97mg	4%
Total Carbs	10.14g	3%
Sugars	1.69g	7%
Dietary Fiber	0.14g	1%
Protein	8.72g	17%
Vitamin C	1.8mg	3%
Iron	2.2mg	12%
Calcium	127mg	13%

Amount Per 100 g
Calories	142.49 Kcal (597 kJ)
Calories from fat	36.4 Kcal
		% Daily Value*
Total Fat	4.04g	6%
Sodium	149.6mg	6%
Potassium	182.67mg	4%
Total Carbs	10.18g	3%
Sugars	1.69g	7%
Dietary Fiber	0.14g	1%
Protein	8.75g	17%
Vitamin C	1.8mg	3%
Iron	2.2mg	12%
Calcium	127.5mg	13%

* 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.

Tastes

salty
savory
bitter
sweet

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