Crispy Sesame Crusted Tofu & Broccoli

Tofu is a great plant-based, inexpensive, and relatively long-lasting protein source to keep on hand in your refrigerator. It is incredibly versatile and can be used as a protein source in anything from lasagna to tacos to stir fry dishes. One of my favorite ways to prepare it, is using a tofu press to eliminate excess liquid, marinating it in a tasty sauce followed by dipping it in an egg wash, and coating it in sesame seeds and panko crumbs before baking or cooking it in an air fryer. This preparation methods gets the tofu nice and crispy, and may even convert the tofu averse into tofu lovers!

If you have never used a tofu press before, I highly recommend giving one a try! They get the water out of your tofu so that it has a denser, meatier texture. The key is to turn the dials very slowly so that the tofu doesn't crack.

Tofu is not only a great source of protein, but also provides calcium for bone health, nervous system function, cardiovascular function, and more. Soy products get a bad rap, but if you look at cultures that have been eating soy products regularly for hundreds of years, they actually have lower incidences of a number of chronic health conditions compared to the U.S., including certain types of cancer. In addition, several large, human observational studies have linked regular soy consumption to lower breast cancer risk in women, along with lower risk of prostate and endometrial cancers. Soy contains compounds called isoflavones, and regular consumption of isoflavones has been associated with reduced heart disease risk and stronger bones, too. I recommend opting for organic soy products whenever possible, as soy is one of the top genetically modified crops in the U.S.

Ingredients:

• 7 ounces organic extra-firm tofu, drained and cut into 4-1/2-inch thick slices

• 1-1/2 Tbsp low-sodium tamari

• 1/2 Tbsp rice vinegar

• 1 Tbsp honey

• 1/2 Tbsp sesame oil

• 1/4 tsp ground ginger

• 1/4 tsp red pepper flakes

• 2 Tbsp water

• Dash of sriracha to taste

• 3 Tbsp sesame seeds

• 1/4 cup panko breadcrumbs

• 1 egg, beaten

• Avocado oil spray (or olive oil spray)

For serving:

• 1 scallion, chopped

• Broccoli florets sautéed with fresh minced garlic and the same sauce used to drizzle on the tofu (you can double the sauce recipe and sprinkle with sesame seeds to serve)

• Homemade peanut sauce

Directions:

1. Use a tofu press to get the excess liquid out of your tofu. Follow the directions on your tofu press, and be sure to turn the dials slowly so that the tofu does not crack. If you don't own a tofu press, you can place the tofu in between dish towels or paper towels and gently press (or place heavy books on top) to remove some of the liquid. Transfer tofu to a shallow dish.

2. In a small bowl, whisk together the tamari, rice vinegar, honey, sesame oil, ground ginger, water, sriracha, and red pepper flakes. Drizzle the mixture over both sides of the tofu.

3. Preheat your air fryer to 400°F (or oven to 350°F).

4. Mix the sesame seeds and panko breadcrumbs together in a small dish and set aside. Beat the egg in a separate small dish and set aside.

5. Dip each piece of tofu in the egg and then coat each piece in the sesame seed/panko mixture using a fork. Lightly spray each side of the tofu with the avocado oil spray and lay each piece flat in a single layer in the tray of your air fryer (or on a baking sheet in your oven). Cook in the air fryer for 4-8 minutes or until golden brown and crispy, then flip and cook for another 4-8 minutes on the other side until golden brown and crispy. *If using an oven, cook for 30 minutes on both sides.*

6. Serve with broccoli, chopped scallions, and peanut sauce on the side for dipping. Enjoy!

Note:

**This recipe was adapted from loveandlemons.com**