Free Healthy Recipe - Crumbed Tofu Cutlets

Dairy free, Low fat, Low GI, Wheat Free

A block of tofu in the fridge is a must for busy people - and not just for those who don't eat meat. Sealed it will stay fresh for ages and takes next to no time to be transformed into something delicious. Boiling the tofu makes it most porous helping the marinade absorb through its surface. You can freeze it for the same result.

500 grams hard tofu, cut into slices
¼ cup tamari
¼ cup mirin
1 tbsp miso paste
1 tsp rice syrup
1 tbsp ginger, grated
½ cup oatmeal
2 tbsp olive oil

Bring the water to boil and add the sliced tofu. Wait until the tofu slices rise to the water's surface and remove from the pan. Blot dry. Mix the miso with the mirin and water until smooth. Combine the miso with the other marinade ingredients and pour the marinade over the tofu. Leave for about 20 minutes to allow the flavour to soak into the tofu.

Remove from the marinade, and sprinkle oatmeal over each slice
Heat the oil in a non stick pan and cook the cutlets over a low heat for 3 - 4 minutes each side. Serve with stir fried greens or creamed spinach.

Note : Flours, oatmeal and other grains will stay fresh and free of weevil infestation if stored in the fridge or freezer.

Makes 4 servings

Scale recipe to serves

Prep Time: 30 mins
Cooking Time: 10 mins
Ready in: 40 mins

Suitable for:
See also:
Stir Fried Asian Greens 1
Creamed Spinach
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Nutritional Information - Per Serve
Kj 1166 kj
Calories 279 kcal
Fat 16.6 g
Saturated Fat 2.3 g
Total Carbohydrate 20.9 g
Total Protein 16.9 g
Fibre 4 g

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