Recipe: Onion-Crusted Tofu-Steak Sandwich with Lemon-Cilantro Aioli

Onion-Crusted Tofu-Steak Sandwich with Lemon-Cilantro Aioli
Source: Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating by Walter C. Willett

Pan-fried tofu steaks make a delicious and quick sandwich filling. Splurge with a nice whole-grain bakery bun and top with a buttery lettuce such as Boston, a thick slice of fresh tomato, and a quick flavored mayonnaise spread that's created from store-bought mayonnaise.

LEMON-CILANTRO AIOLI:
1/3 cup canola or soybean oil mayonnaise
2 tablespoons fresh cilantro, minced
1 small garlic clove, minced
1 teaspoon sesame oil
1/4 teaspoon grated lemon rind
SANDWICH:
1 (16-ounce) package extra-firm tofu*, cut crosswise into 12 slices
1/4 cup oat or all-purpose flour
1/4 cup minced dried onion
2 tablespoons sesame seeds
1/2 teaspoon paprika
Coarse salt and freshly ground black pepper to taste
1 large egg, lightly beaten
2 tablespoons water
2 tablespoons roasted peanut oil or canola oil
6 whole-grain sandwich buns
1 1/2 cups shredded butterhead (Boston/Bibb) lettuce
6 (1/2-inch thick) slices ripe yellow or red tomato

Combine the first five ingredients in a small bowl and set aside to let the flavors blend.

Place the tofu slices on double thickness of paper towels and let sit for 5 minutes.

Combine the next six ingredients (flour through pepper) in a shallow bowl. Place the egg in another shallow bowl and whisk in the water.

Dip the tofu slices into the egg mixture and then dredge one at a time in the flour mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 6 tofu slices and saute for 2-3 minutes on each side or until lightly browned. Remove from the pan. Repeat with the remaining oil and tofu.

Place 2 tofu slices on the bottom half of a bun. Top with 1/4 cup lettuce and a tomato slice. Spread 1 tablespoon aioli on each top bun half and place the bun over the tomato. Serve immediately.

*Note: Tofu packed in water makes the best tofu steak. The texture is firmer, which makes it much easier to work with when breading and dipping. You can certainly use the silken or reduced-fat tofu in this recipe; you'll just need to be more careful since its delicate nature causes it to break apart more easily.

Yield: 6 sandwiches; Serving: 1 sandwich
Calories: 420; Protein: 20.3 g: Carbohydrate: 33 g, Fiber 6 g; Sodium: 344 mg.
Fat 18.1 g (Sat: 3.3 g. Mono: 9.9g. Poly 8.1 g, Trans: 0 g); Cholesterol: 40 mg

General:
Tofu, which is made from soybeans, is more than 50 percent fat by weight, which explains why
this sandwich carries a lot of fat. But keep in mind it's a good kind of fat that's healthy to the heart and
body. However, if you're looking for a lower-calorie version of this sandwich, you can switch to the reduced-fat or lite tofu, keeping in mind that it is much more delicate to handle.

Diabetic:
For carbohydrate counters, total is 34 grams. Equals 2 medium-fat meat exchanges, 2 starch, and 1 1/2fat.

Sodium-Restricted:
The sodium figures are without added salt. The lion's share of sodium comes from two ingredients - the bun and the mayonnaise. Buy a salt-free sandwich bun and that will reduce the sodium levels considerably. The reduced .fat canola oil mayonnaise contributes only 6o milligrams of sodium per tablespoon.

Pregnant:
Some tofus are processed with calcium; others aren't. If you use the former, this sandwich will contribute more than half a day's supply of this bone-strengthening mineral. The sandwich also provides more than 10 milligrams of iron.