Diabetes Forecast

Hazelnut-Crusted Tofu

Per Serving

Hazelnut-Crusted Tofu

Makes: 4
Serving Size: 2 slices tofu, 3 Tbsp. marinara sauce
Calories 285
Fat 15 g
Saturated Fat 1.6 g
Carbohydrate 21 g
Fiber 2 g
Sugars 4 g
Cholesterol 0 mg
Sodium 595 mg
Potassium 370 mg
Protein 17 g
Phosphorus 170 mg
Choices: Starch 1.5, Lean Meat 2, Fat 2
  • Makes: 4
  • Serving Size: 2 slices tofu, 3 Tbsp. marinara sauce
  • Preparation Time: 15 minutes
  • Cooking Time: 12 to 16 minutes


1 lb. extra-firm light tofu, drained and pressed
(see directions, below)
3 Tbsp. all-purpose flour
1/2 tsp. ground black pepper
1/8 tsp. kosher salt
1/4 cup hazelnuts
1/2 cup Italian-style bread crumbs
1 Tbsp. freshly grated parmesan cheese
1/2 tsp. dried oregano
1/2 tsp. dried thyme
1/4 tsp. cayenne pepper
2/3 cup egg substitute
2 Tbsp. canola oil
3/4 cup lower-sodium bottled marinara sauce, (such as Amy's)
To Press Tofu: Wrap the drained tofu in 3 layers of paper towels and set it on a plate. Put another plate on top, and set a weight (a pot, heavy book, etc.) on the plate. Let the tofu drain for 2 hours; refrigerate until ready to cook.


  1. Slice the tofu into 8 even slices. In a zippered plastic bag, combine the flour, black pepper, and salt.
  2. Place one piece of tofu at a time in the zippered bag, and gently shake to coat each piece with flour. Remove the tofu from the bag, and set it on a plate to rest a few minutes.
  3. In a blender or food processor, process the hazelnuts until they resemble crumbs. In a medium bowl, combine the hazelnut pieces, bread crumbs, parmesan cheese, oregano, thyme, and cayenne pepper. Set aside.
  4. Add the egg substitute to a shallow bowl. Dip each piece of tofu in the egg substitute, letting any excess liquid drip back into the bowl. Press each tofu slice into the hazelnut-crumb mixture to coat both sides. Place the coated tofu on a plate.
  5. In a large nonstick skillet, heat the oil over medium heat. Add the tofu, taking care not to crowd the pieces. Sauté in two batches, if necessary. Using tongs, sauté the tofu for 3 to 4 minutes on each side, until the slices are golden brown.
  6. Serve with the marinara sauce.

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