Tofu is a soft protein food made from soybean liquid or soy milk that has been curdled. This process makes a curd that is formed into a solid, that can be sliced or pureed and added to dishes. Tofu is known for taking on the flavor of whatever it's cooked or combined with, and provides texture as well as protein to the dishes and beverages it's added to. Firm tofu can be sliced and added to stir-fry's or seasoned like meat and carefully grilled and is a versatile can even be used for baking and making sweet concoctions. Tofu has many health benefits, can be included as part of a healthy diet, and used easily as a meat substitute. It has been touted as an aid for reducing high cholesterol, preventing certain cancers, reducing the bone loss associated with osteoporosis and improving the symptoms of menopause.
Unlike most plant-based foods, soy is considered a complete protein, possessing all the essential amino acid., thus a good protein source, due both to the amount & nature of the protein it contains. Food items that provide all essential amino acids are considered complete protein foods. The soy protein in tofu and other soy products may be responsible for curbing the risk of heart disease through the reduction of LDL, or bad, cholesterol. Also the protein content is higher in firm tofu than in other softer types. Tofu also contains substances called isoflavones, which are plant-based compounds that mimic the hormone, estrogen. Some research shows that due to this connection, soy is believed to help prevent hormone-related cancers, such as breast and endometrial cancer. The isoflavones in soy have also been shown to help reverse the bone loss that causes osteoporosis, end hot flashes in menopausal women, can reduce the risk heart disease, and some types of cancer.
Not only do most hot sauces taste good, they are also very good for you. Capsaicin is what makes sauces hot, and it carries a bunch of benefits. You can improve digestion as hot sauce stimulates stomach secretions, helps ulcer sufferers because it stimulates blood flow to the stomach and increases the mucous lining, it also helps with weight loss because it doesn't pack on the calories and it boosts the metabolism.
- 1 pkg. Nasoya Lite Firm Tofu, drained, pressed & cut withwise into 12 pieces.
- 1/4 Cup Silk Light Soy Milk or Silk Unsweetened Original or Vanilla Almond Milk. (Buttermilk can be used as well.)
- 1 Omega-3 Egg or 2 Egg Whites or 1 Tbsp. Bob's Red Mill Egg Replacer mixed with 3 Tbsp. Water (Vegan)
- 1 Tbsp. Garlic Powder
- 1 Tsp. Smoked Paprika
- 1 Tbsp. Franks Hot Sauce
- 1 1/2 Cups Kikkoman Panko Japanese Bread Crumbs
- Sea Salt & Pepper to taste
- 1/4 Cup Nasoya Nayonaise
- 2 Tbsp. Frank's Sweet Chili Sauce
- 1 Tbsp. Frank's Hot Sauce, or more to taste
- 1 Tbsp. Pure Raw Honey
- Preheat oven to 400 degrees.
- Cover a cookie sheet with foil.
- Mix all ingredients for the sauce together and set aside or refrigerate until ready to serve.
- In a small bowl, mix garlic powder, paprika, salt & pepper, hot sauce, egg/egg white or egg replacement, and milk, then whisk until you have a smooth batter.
- Add the Tofu pieces to the bowl, make sure each piece is coated in the batter, and you can allow to marinate for a few minutes in the batter as well. Keep in mind, the longer you leave the tofu in the batter, the more moisture it soaks up and may take a bit longer to bake.
- In a ziplock bag add Panko breadcrumbs.
- Drop one piece of marinated tofu at a time into the bag of breadcrumbs, and shake to coat.
- Place the breaded tofu onto the baking sheet, and repeat this step with the rest of the pieces. You can add more breadcrumbs if needed.
- Once all the tofu pieces are breaded, bake in the oven for one hour.
- Remove from the oven, drizzle tofu with Bang Bang sauce and serve.
Nutritional Facts: Serving 3: (4 Pieces of Tofu and 1/3 of the sauce)
- 269 Calories
- 8.5g Fat
- 36g Carbs
- 16g Protein
Tofu: (ENTIRE RECIPE)
- 567.5 Calories
- 11.5g Fat
- 78g Carbs
- 44.5g Protein
Bang Bang Sauce: (ENTIRE RECIPE)
- 240 Calories
- 14g Fat
- 30g Carbs
- 3g Protein
Tofu & Bang Bang Sauce (ENTIRE RECIPE):
- 807 Calories
- 25.5g Fat
- 108g Carbs
- 47.5g Protein