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Prep Time:45 minsAdditional Time:3 hrsTotal Time:3 hrs 45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:45 minsAdditional Time:3 hrsTotal Time:3 hrs 45 minsServings:4Yield:4 servings
Prep Time:45 mins
Prep Time:
45 mins
Additional Time:3 hrs
Additional Time:
3 hrs
Total Time:3 hrs 45 mins
Total Time:
3 hrs 45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsCrispy Tofu1 14- to 16-ounce package extra-firm water-packed tofu, drained5tablespoonsextra-virgin olive oil, divided¼cuplemon juice2tablespoonschopped fresh basil2teaspoonschopped fresh oregano1teaspoonground pepper⅛teaspoonkosher salt¼cupall-purpose flour2large eggs⅔cupgrated Parmesan cheese⅓cupwhole-wheat panko breadcrumbsSalad4ripe medium tomatoes, each cut into 6 wedges2cupshalved and thinly sliced sweet onion½cupCastelvetrano olives (see Tips)¼cupchopped pitted Kalamata olives3tablespoonschopped fresh basil, divided2teaspoonschopped fresh oregano, divided3tablespoonsextra-virgin olive oil2tablespoonsred-wine vinegar1tablespoonlemon juice¼teaspoonground pepper⅛teaspoonkosher salt
Cook Mode(Keep screen awake)
Ingredients
Crispy Tofu
1 14- to 16-ounce package extra-firm water-packed tofu, drained
5tablespoonsextra-virgin olive oil, divided
¼cuplemon juice
2tablespoonschopped fresh basil
2teaspoonschopped fresh oregano
1teaspoonground pepper
⅛teaspoonkosher salt
¼cupall-purpose flour
2large eggs
⅔cupgrated Parmesan cheese
⅓cupwhole-wheat panko breadcrumbs
Salad
4ripe medium tomatoes, each cut into 6 wedges
2cupshalved and thinly sliced sweet onion
½cupCastelvetrano olives (see Tips)
¼cupchopped pitted Kalamata olives
3tablespoonschopped fresh basil, divided
2teaspoonschopped fresh oregano, divided
3tablespoonsextra-virgin olive oil
2tablespoonsred-wine vinegar
1tablespoonlemon juice
¼teaspoonground pepper
Directions
To marinate tofu: Cut tofu crosswise into 8 equal pieces and press for 1 to 4 hours (see Tips).
To prepare salad: Toss tomatoes, onion, olives, 2 tablespoons basil, 1 teaspoon oregano, oil, vinegar, lemon juice, pepper and salt in a large bowl. Set aside, tossing occasionally.
To cook tofu: Discard the marinade and pat the tofu dry. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and panko in a third shallow dish. Dredge the tofu in the flour, shaking off excess, then dip in egg, shaking off excess, then dredge in the cheese mixture, pressing to coat.
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until shimmering. Add half the tofu, reduce heat to medium and cook, turning once, until browned, 2 to 4 minutes per side. Transfer to a paper-towel-lined plate. Repeat with the remaining 1 tablespoon oil and tofu.
Transfer the salad to a serving bowl. Top with the tofu and the remaining 1 tablespoon basil and 1 teaspoon oregano.
Tips
To make ahead: Marinate tofu (Steps1-2) for up to 1 day.
Tips: Bright-green Castelyetrano olives have a firm, buttery texture with a mild, sweet taste. From Sicily and ubiquitous in Italy, they’re increasingly available stateside. Look for them in well-stocked supermarkets. To press tofu: Cut a 14- to 16-ounce block of tofu crosswise into 8 equal pieces. Place a clean kitchen towel on a baking sheet. Place the tofu on the towel in a single layer; cover with another towel. Place another baking sheet on top and weight it with two 28-ounce cans. Let stand for 1 to 4 hours.
Originally appeared: EatingWell Magazine, September/October 2017
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Nutrition Facts(per serving)549Calories44gFat23gCarbs18gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
